UCHD, Protecting Your Health.

 

Recipe of the Week: Corn

Try a new recipe! The Wellness Consortium of Union County has partnered with Union County Farmer's Market to bring you information and healthy recipes that feature locally grown fruits and vegetables.

Vegetable of the Week: Corncorn

 

Fresh sweet corn has long been an American favorite. In Ohio, the sweet corn season begins about July 1 and continues until the first frost (late September or early October). Fresh sweet corn is most plentiful from July 20 to September 15. 

Selection

  • Top-quality sweet corn ears have fresh green  husks and ears well-filled with bright-colored, plump, and milky kernels.
  • Ears should be free of insect and disease damage. 
  • Husks and ears should glisten with moistness. 
  • Corn is overripe if indentions have formed in the kernels or kernel contents are doughy when broken.

Storage
For highest quality, harvest and use ears promptly.

If fresh sweet corn is to be kept for any period of time, husk, immerse in ice water, and refrigerate at a temperature near 32 degrees F.

Nutrition
The “Dietary Guidelines for Americans” recom­mend that adults need 2–2½ cups of a variety of vegetables daily. Corn is a good choice to help meet this nutritional requirement. Corn can help elevate macular pigment in the eye to help protect against macular degeneration. Corn is a good source of carbohydrates for food energy. It contains some Vitamin A (yellow corn only), minerals, and protein. One cooked ear (5 inches by 1¾ inches) contains 85 calories; 1 cup canned sweet corn (solids and liquid) provides 170 calories.

Preparation

  • Boiling is the most common method of cooking  corn. Place corn in enough unsalted cold water to cover. (Salt toughens corn.) Add 1 tablespoon sugar and 1 tablespoon lemon juice to each gal­lon of water, as desired. Heat to boiling, and boil uncovered 2 minutes. Remove from heat, and let corn stand about 10 minutes before serving. Season with butter, salt, and pepper.
  • Buttered—Allow 1 tablespoon butter per 2 to 3  cups cooked corn.
  • Creamed—Mix 1 cup medium white sauce with  2 cups cooked corn.
  • Scalloped—Arrange 2 cups of vegetables and 1  cup medium white sauce in alternate layers in a greased baking dish. Cover with buttered bread or cracker crumbs. Add 1/2 cup shredded ched­dar cheese into the sauce for extra flavor, variety, and food value.
  • Seasoned—Add basil, cayenne red pepper, celery • seed, chili powder, or rosemary.
  • Steamed—Arrange corn on steaming rack. Place • rack in steamer over 1 inch of water. Bring to boil. Cover and steam for 10 minutes or until corn is tender crisp. 

 

Nutrition

Serving Size 1/2 cup cooked (82g) Amount Per Serving % Daily Value

  • Calories 90
  • Calories from Fat 10
  • Total Fat 1g 2%
  • Saturated Fat 0g 0%
  • Cholesterol 0mg 0%
  • Sodium 15mg 1%
  • Total Carbohydrate 21g 7%
  • Dietary Fiber 2g 7%
  • Sugars 3g
  • Protein 3g
  • Vitamin A 0%
  • Vitamin C 8%
  • Calcium 0%
  • Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Information adapted from http://ohioline.osu.edu/hyg-fact/5000/pdf/5516.pdf

2016 Recipe

2016 Corn Recipe Card

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2015 Recipe

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2014 Recipe

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2013 Recipe

sweet corn chowder

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2012 Recipe

 corn salad 

 

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