I’m originally from Brazil, where sweet corn cream is a dietary staple. Traditional recipes like this often contain significant amounts of sugar. My version uses cashew nuts in the cream to maintain a delicious flavour, while lowering the glycaemic index.
Sweet corn is a good source of many vitamins, minerals, and anti-oxidants including: phosphorus, niacin, dietary fiber, manganese, B-carotenes, lutein, xanthine, and vitamin A. These compounds are required for maintaining healthy mucosa, skin, and vision. While, cashew nuts are rich in calcium, protein and healthy fats, which can help reduce risk for coronary heart disease, cancer, diabetes and obesity.

Serving size: 5


250g sweetcorn (tinned, frozen, or about 2 cobs boiled)
50g cashew nuts, soaked overnight or at least for 2 hours
1tbsp coconut oil
1 small onion, chopped
½ tsp garlic powder
large pinch of Himalayan salt
250ml filtered water
½ tbsp olive oil
5g fresh thyme, washed, just leaves
¼ ground nutmeg
black pepper
Optional: 10g sunflower seeds

1. Drain the water from the cashew nuts.

2. Place the cashew nuts, sweet corn, 150 ml of water into a high speed blender and blend it well for about 30 seconds.

3. Sauté the onions in a saucepan over medium heat until translucent, then stir in the sweet corn and cashew mixture.

4. Add in garlic powder, a good pinch of Himalayan salt, the remaining water (100ml)  and the olive oil. Mix it well and cook while stirring over a low heat for 3 minutes.

5. Add the fresh thyme leaves, ground nutmeg, black pepper and stir well. Taste for seasoning.

6. Cook longer depending on what you will use the cream for. If for a cream sauce, then it should be ready about 3 minutes after adding the final ingredients. Remember to stir while cooking to prevent the cream sticking to the pan.

7. Optional finish: sprinkle with sunflower seeds. 

To serve:

As side dish the cream tastes lovely with roasted butternut squash, potatoes, chicken, or salmon.

A creamier sauce can be used for pastas, lasagne. When using as cream sauce remember that once the cream is set aside it may thicken. To bring it back to a sauce texture, add a little water and warm over a low heat.



Pictured: The cream on turmeric and rosemary pancakes filled with shitake mushroom and seasoned with red chilli flakes, paprika and basil.

Notes: Corn, sweet corn is a vegetable commonly used into processed foods. Field corn is used to feed livestock. Unfortunately most of the times this vegetable is genetically modified derived from GMO crops and it is one of the main reasons to always go for organic fresh sweet corn and avoid products that are exposed to these types of alteration.
GMO means Genetically Modified Organism . Any organism which the genetic material (DNA) has been altered in a way that does not occur naturally. In case of plants (fruits, vegetables, grains…) this alteration add into the seeds toxins that works as pesticides. There are many online articles talking about it, this is a very complex and poisoning intervention that part of the biotechnology is doing to our crops. Interests of big companies and some world organizations often try to blind us from the truth. There are issues concerning health and damage to the environment.  SO GO ORGANIC!

See what Soil Association says: https://www.soilassociation.org/our-campaigns/stop-genetic-modification/?gclid=Cj0KCQjwkZfLBRCzARIsAH3wMKotCKEITD5-lUp89bxO3SvKMtlA7E3psWhDp6BpCjarn2o-_FaXrxAaAhW7EALw_wcB

Source: Patricia Nunes - Natural Chef in training

Allergy advice: cashew nuts, sunflower seeds.