Vegetable of the Month: Corn

Because of its high protein and carbohydrate content, corn has been an important nutritional resource for thousands of years. Corn can be traced back to Mexican or central American cultures as early as 3400 B.C., and has become a staple among Native American civilizations throughout the Western Hemisphere. Today, corn has less starch and is sweeter. The sweetness accounts for its popularity among Americans. Americans consume about 25 pounds of corn per person annually, most of which is frozen or canned. A good thing about corn is that frozen and canned corn has about the same nutritional value as fresh corn. So, for the many Americans who are not able to get fresh corn, they can still enjoy frozen or canned for nearly the same nutritional value as fresh corn.

Varieties

There are more than two hundred varieties of corn. All are good sources of vitamin C.

Selection

Make sure the husks are green, tight and fresh looking. Pull the husk open to make sure that the ear contains tightly packed rows of plump kernels. The kernels should be smaller at the tip of each ear. Large kernels at the tip is a sign of overmaturity. If you pinch a kernel, milky juice should spurt out. Corn should be stored in a cool area. Warmth causes the sugar content of corn to be converted into starch. This process will cause the ears to become less sweet.

Storage

If the corn is not cooked shortly after it is purchased, then it should be stored in refrigerator. Refrigeration helps the corn retain its sugar and vitamin C content. If you buy unhusked corn, keep it in its husk until you are ready to cook it. This will help the corn retain its moisture content. To fully enjoy the great taste of sweet corn, cook it as soon as possible. The sooner the better is a good "rule of thumb." 

Recipes

Corn Salad
Makes 6 servings.

Ingredients

3 cups canned corn or thawed frozen corn
2 Tbsp. olive oil
1 cup minced red onion
2 tsp. chili powder
1 tsp. cumin
1 green bell pepper, seeded, and diced
1 red bell pepper, seeded and diced
1–1/2 cups tomatoes, seeded and diced
4 Tbsp. chopped fresh cilantro
3 Tbsp. cider vinegar
salt and pepper to taste

In a small sautè pan, warm olive oil over medium heat. Add onion and sautè for a few minutes. Add chili powder and cumin and sautè for 1 minute longer. In a serving bowl, combine corn, bell peppers, tomatoes, and cooled onions. Toss to mix. Add cilantro and vinegar. Toss well to combine. Season to taste with salt and pepper, and toss again. This recipe is best served at room temperature.

Nutritional analysis per serving: Calories 138, Total Fat 5g, Saturated Fat 0.7g, Cholesterol 0.0g, **Sodium 20mg, Carbohydrates 23g, Fiber 4g, Protein 4g. Protein 10%, Carbohydrates 59%, Fat 31%.
**without added salt to taste

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