When fresh corn is in season during summer months, it’s as sweet as candy — but it’s good for you. And it’s easy to prepare and eat in different ways — on or off the cob, with or without butter.
By itself, corn contains only 113 calories in a large ear, 7 3/4 to 9 inches long (a banana of approximately the same length has 121 calories). Add a pat of butter that’s 1-inch square by 1/3 of an inch thick and a buttered ear will only total about 149 calories. That’s in the same range as a typical 1-ounce serving of potato chips (10 to 20 chips, depending on the brand), which is pretty bare in a nutritional sense and not nearly as satisfying.
These are some of the valuable nutrients in corn:
• Vitamin B1, needed for efficient absorption of carbohydrates and mental alertness
• Folate, another B vitamin we need for a healthy heart
• Vitamin C and other antioxidants, to reduce negative effects of stress and slow aging
• Potassium to help keep blood pressure at healthy levels
• Lutein and zeaxanthin (pronounced “zeeya-zan-thin”), which work together to protect against cataracts and macular degeneration, common causes of age-related vision loss
Compared to canned, fresh corn contains more than four times the amount of lutein and zeaxanthin, and about 50 percent more potassium. Nutritionally, frozen corn comes close to fresh, but it doesn’t match the taste.
Buying Fresh Corn
Once corn has been been picked, the sooner you get it, the sweeter it is. Farmers’ markets are the best source, because the farmers can tell you when their corn was picked, possibly very early that morning or the day before. And it’s always best to buy corn in its husk, even though it takes a bit more effort to prepare.
The ultimate test is taste — regardless of where you buy. Ask for a kernel and bite into it, and if it isn’t really sweet, look elsewhere. To find farmers’ markets and farmers that sell direct to the public, look here Go Here Now.
Cooking Options
Corn on the cob can be boiled, steamed, roasted in the oven, or grilled on a barbecue. With the exception of boiling, it can be cooked with or without the husk, and exact recipes vary quite a bit.
Here’s a simple way to boil fresh summer corn, from chef Scott Samuel, chef instructor at the Culinary Institute of America at Greystone, the California campus of the school in St. Helena, in the Napa Valley:
• Shuck the corn, meaning remove the husk and “silk,” the strands that cover the cob.
• Put the corn in a pot, and add enough cold water to cover the cobs.
• If you like, add kosher salt (but never table salt) to the water to highlight flavor, using one level teaspoon for eight cobs, or a proportional amount for smaller batches.
• On the stove, heat until the water comes to a boil. Continue to cook for one more minute.
• Turn off the heat and let the corn sit in the hot water for five more minutes. For maximum flavor, the kernels should be cooked but crunchy, or “al dente,” rather than soft.
Some people like their corn cooked to a softer state. One way is to bring the water to a boil, then add corn and cook at a simmer for 15 to 20 minutes. Taste a kernel along the way to make sure it’s done to your liking.
Off the Cob
On the cob is the traditional way to eat corn, but cutting off the kernels opens up more possibilities. For minimum mess, chef Samuel recommends placing a cob on its side and slicing the kernels off horizontally. Break apart sheets of kernels with your fingers.
Kernels of fresh cooked corn can be added to salads, soups, guacamole, salsa, or eaten as a side dish, alone or mixed with other vegetables. Raw corn kernels can be eaten in the same way — if it’s really fresh, tasty corn.
If you’ve never tasted a raw corn kernel that amazed you with sweet flavor, it’s time to head to a farmers’ market. And summer is the time to do it.
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