Cash In On The Health Benefits of Corn

The arrival of corn on the cob in our grocery stores is really the unofficial start of summer. But there’s more to corn than just the version on the cob.

The four main categories of corn are field, popcorn, sweet and ornamental. Corn is very versatile since the entire corn plant can be used. You can use the husks for making tamales, the silk to create a medicinal tea, the kernels for food and the stalks for livestock feed. You can find corn in products like tortillas, tortilla chips, cornmeal and corn oil. Miniature ears of corn, known as baby corn, can be used in appetizers, soups, chowders, stews and stir fry dishes. Baby corn is particularly popular in Thai and Chinese cooking.

Corn is typically yellow, but comes in a variety of other colors such as red, orange, blue, white, cream, pink, purple, brown and black.

HEALTH BENEFITS OF CORN

Corn has several health benefits. Because of the high fiber content, it can aid with digestion. It also contains valuable B vitamins, which are important to your overall health. Corn also provides our bodies with essential minerals such as zinc, magnesium, copper, iron and manganese. Corn is a good source of the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health. Since corn is considered a starchy vegetable, people with diabetes need to keep in mind that a ½ cup of corn (or a small ear of corn) contains 15 grams of carbohydrate and counts as one carbohydrate food choice.

CHOOSING AND PREPARING CORN

Corn can be roasted, boiled, broiled, steamed, grilled or microwaved. You can add it to stews, casseroles, salads or salsa. Try adding corn kernels to cornbread batter for enhanced texture and flavor.

Fresh corn on the cob is best if cooked as soon as possible after picking, but that’s not always practical. Once you have brought the corn home, place the ears in your refrigerator as soon as possible. Cold temperatures slow down the chemical reaction that causes corn to lose its sweetness. Leave the husk on, and let the corn sit in the refrigerator uncovered instead of wrapped up tightly in a plastic bag. It’s best if cooked within three days. Once cooked, corn will stay good for three to five days in the refrigerator and 10 to 12 months in the freezer.

CORN CHALLENGE

If you’re accustomed to boiling your sweet corn, try a new cooking method. Sweet corn on the grill can be a delicious addition to your meal.

Mexican Street Corn

Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Side Dish
Servings: 4

Ingredients

  • 4 corn on the cob shucked
  • cup sour cream
  • cup mayonnaise
  • 1 clove garlic crushed
  • Zest of one lime
  • ½ tsp chili powder
  • ½ tsp paprika can be mild or smoky
  • ¼ cup cilantro chopped
  • ½ cup cotija cheese can substitute queso fresco or feta

Instructions

  • Combine sour cream, mayonnaise, garlic, lime zest, chili powder, paprika and half of the chopped cilantro.
  • Grill sweet corn without the husks on a grill over high heat. Turn regularly for about 10 minutes until they begin to char.
  • Take corn off the grill and brush with the crema dressing.
  • Sprinkle with cheese, lime juice and the remaining cilantro. Serve immediately.

Cheesy Corn Fritters

Crispy on the edges, soft in the middle and so delicious, these little cheesy cakes are so easy to put together and make a great side dish. Feel free to use canned or frozen corn, but these are especially good with fresh corn in the summer.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Side Dish
Servings: 4

Ingredients

  • 2 cups corn fresh, frozen or canned
  • ¼ cup cornmeal
  • ¼ cup all purpose flour
  • 1 tsp smoked paprika
  • 1 egg
  • 1 green onion chopped
  • ½ cup parmesan cheese grated
  • 1 handful cilantro chopped
  • 1 tbsp lime juice
  • salt and freshly ground pepper to taste
  • 1 tbsp oil add more if needed
  • sour cream for garnish

Instructions

  • Mix the corn, cornmeal, flour, paprika, egg, parmesan, green onion, cilantro, lime juice in a large bowl. Add some water if the mixture is too dry.
  • Heat 1 tablespoon oil in a pan. Spoon the corn mixture into the pan to form patties and cook until golden brown on both sides, about 4 minutes per side.
  • Garnish with a dollop of sour cream. Enjoy!

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