A corn fritter recipe to fight high blood pressure

Looking for a tasty recipe that's easy on the blood pressure? Look no further! We'll teach you how to make tasty and healthful corn fritters that will have your mouth watering.

In this recipe, crisp, juicy corn kernels are added to a thick batter flavoured with fresh cilantro, and then pan-sautéed in big spoonfuls. Piled on a bed of watercress and drizzled with yogurt sauce, these fritters make a quick and delicious meal.

Preparation and cooking time: 30 minutes. Makes 12 fritters.

For the fritters, you'll need the following: 

• 125 g (1/2 cup) flour
• 2 ml (1/2 tsp) baking powder
• 125 ml (1/2 cup) fat-free milk
• 2 large eggs, lightly beaten
• 1 package (275 g/10 oz) frozen corn kernels, thawed and drained
• 3 scallions, finely chopped
• 1 fresh red chili, seeded and finely chopped
• 60 ml (4 tbsp) chopped fresh cilantro
• 15 ml (1 tbsp) canola oil
• 250 g (1 cup) watercress
• Salt and pepper to taste

Here's what you'll need for the sauce:

• 250 ml (1 cup) plain, low-fat yogurt
• 4 scallions, finely chopped
• 30 ml (2 tbsp) chopped fresh mint
• Grated zest and juice of 1 lime

1. First, make the yogurt sauce. Put the yogurt into a serving bowl and stir in the scallions, mint, lime zest, and a pinch of salt. Cover and refrigerate while you make the fritters (save the lime juice to use later).
2. Sift the flour and baking powder into a bowl. Make a well in the centre and add the milk and eggs. Using a wooden spoon, mix together the milk and eggs, then gradually draw in the flour from around the edges. Beat with the spoon to make a smooth, thick batter. (Alternatively, the batter can be made in a food processor: put the milk and egg in the container first, spoon the flour and baking powder on top, and process for a few seconds to blend.)
3. Add the corn kernels, scallions, chili, and cilantro to the batter and season with salt and pepper to taste. Mix well.
4. Heat a griddle or a large skillet, then brush with a little oil. Drop large spoonfuls of the fritter batter onto the pan. Make about 4 fritters at a time and cook them over a moderate heat until they're golden and firm on the underside, which usually takes about 2 minutes.
5. Turn the fritters over using a spatula, and cook them on the other side until golden brown. Remove the fritters from the pan and drain them on paper towels. Keep the fritters warm while cooking the rest in the same way, adding more oil to the pan as necessary.
6. Arrange the watercress on 4 plates and sprinkle with the lime juice. Arrange the corn fritters on top and serve them hot with the yogurt sauce drizzled over them.

• You can make pea fritters by replacing the corn with frozen peas. Use chopped fresh basil in place of cilantro.
• Instead of chili and cilantro, flavour the batter with 10 millilitres (2 teaspoons) of green Thai curry paste.

• Corn is a good source of fibre as well as vitamins A and C and folate. It's generally a popular food with children, and this recipe makes a healthy dish that they're sure to love.
• Watercress, like other dark green, leafy vegetables, contains folate, which recent research suggests may help to protect the body against heart disease and Alzheimer's.

Each serving (3 fritters) provides the following:

• 250 calories (70 calories from fat)
• 8 g fat
• 2 g saturated fat
• 0 g trans fat
• 12 g protein
• 38 g carbohydrates (4 g of fibre)
• 280 mg sodium

Worried about your blood pressure? This recipe provides the following nutrients that are important in maintaining a healthy blood pressure:

•  49 mg vitamin C
• 48 mg magnesium
• 615 mg potassium
• 241 mg calcium

What are you waiting for? Go whip up this tasty and nutritious recipe! Your taste buds and heart will thank you.