Find it in season
Sweet corn, the variety of corn people eat, is in season July 1 through the first frost—typically late September to early October. It is most plentiful mid-July through mid-September.
Written by Brandy Centolanza
—
Nutritional notes
“Yellow and white corn are super sources of fiber, folate and potassium,” shares Megan Cordova, a register
- 4 ears of Silver Queen corn, cleaned, cut off cob
- 2 c. butter beans, cleaned
- ½ c. red onion, finely diced
- 1 tbsp. sugar
- 1 tsp. lemon juice
- Salt and pepper to taste
- Pinch of cayenne pepper
- 16 oz. chicken stock
- ¼ bunch cilantro, coarsely chopped
- Combine all ingredients except cilantro and cook until tender or liquid is absorbed, depending on how firm you prefer your vegetables. Just before removing from heat, add cilantro.
“Corn also contains some protein, vitamin C, B vitamins, magnesium, phosphorus and zinc.”
Cordova suggests choosing yellow corn over the white since “only the yellow kernels are a gold mine of lutein and zeaxanthin—plant derived pigments linked to eye health. Numerous studies have found lutein to be a key player in protecting eyes against age related macular degeneration, the leading cause of blindness among older Americans.”
How to choose
“When buying corn, choose corn on the cob with green husks that don’t look dry,” says Cordova. “Avoid ears with husks that have been peeled back as this causes the kernels to dry out.” Fresh corn will maintain its sweetness for several days when kept in the refrigerator.
How to prepare
Corn can be boiled, steamed, grilled or roasted, though Cordova notes that cooking with salt or overcooking toughens kernels. “For a fiber boost, you can add corn kernels to soups, casseroles, salsas and muffin batters,” she says.
- Corn kernels from three medium cooked ears
- 1 small red onion, diced
- 4 oz. arugula, rinsed and dried
- 8 cherry tomatoes, halved
- ¼ c. fresh cilantro, coarsely chopped
- Juice of 1 lime
- 4 tbsp. olive oil
- ¼ tsp. salt
- ¼ tsp. pepper
- Combine corn, onion, arugula, tomatoes and cilantro in a large salad bowl. Whisk lime juice, olive oil, salt and pepper together in another bowl and pour vinaigrette over salad. Toss and serve.