Tastes of Summer

Some of the quintessential tastes of summer that we all look forward to include green beans, vine ripened tomatoes, zucchini, cucumbers, and peppers. One of the more popular tastes of summer is corn on the cob.

Corn on the cob is juicy, sweet, delicious, and seasonal. It is one of the few vegetables available only in late summer and early fall. Every year I look forward to seeing the first of the sweet corn at the farmers markets. Chances are it was harvested just the day before and is nothing short of the epitome of fresh vegetables. Bite into an ear of corn and you get a burst of juice that squirts all over your face. What joy!

For freshness, buy corn on the cob at farmers markets if possible. Resist pulling back the husks to look at the corn kernels when buying since that will dry out the corn, and the farmer will thank you for not doing that. Instead look at the diameter of the corn. The fatter the ear, the more mature the corn is. The silk should be glossy and not dried out. As soon as the corn is picked, the natural sugars begin to turn to starch. Keeping the husks on the corn and putting it in a plastic bag in the refrigerator when you get it home will slow down this conversion process. Just before cooking, remove the husk and silk and rinse the corn under running water to remove any remains of silk.

Ways to Prepare Corn on the Cob

• Boiling – Bring approximately 1” of water to a boil in a sauté pan (use size pan appropriate for the number of ears of corn you will be cooking). Bring water to a boil, add corn, and cook for 2 minutes with the lid on, give the cobs a half turn, and cook another minute.  Drain water from pan and leave in pan with lid on to keep warm until ready to serve.  Don’t cook it too long or the kernels will toughen. Eat it plain or sprinkle with your favorite seasoning. Ideas include cajun seasoning or chili powder or squeeze some lime juice on the ears.
• Grilling – Pull back husks and remove the silk. Re-cover the corn with the husks and tie a piece of string around each ear to hold the husks in place. Soak the ears of corn in cold water for at least 20 minutes. Drain and grill for about 15 minutes or until kernels are tender and husks have browned.
• Steaming – Put a steamer basket in a pan and add 1” of water to the bottom of a pan or just enough so the water doesn’t quite touch the bottom of the steamer basket. Remove husks and silk from the corn and place ears of corn in a steamer basket and steam for 10 minutes until tender.
• Instant Pot – Add 1 cup of water to the bottom of the Instant Pot. Remove the husks and silk from the ears of corn and place on the Instant Pot trivet (may need to break the ears of corn in half to fit). Pressure cook on “high” for 10 minutes and then do a quick release.
• Fresh corn can be frozen. Cut off the niblets and boil for one minute. Cool and freeze. Corn prepared this way tastes especially good during the winter months. Did you know that after the corn is removed the cobs, the cobs can be added when making corn chowder or vegetable stock for extra flavor? Another tip – when using corn you have cut off the cob to make dishes like corn polenta or salsas, “milk the corn.” Scraping the naked cob with the back of a knife will release the “milk” and will give your dish added flavor.

Corn does not fall in the category of a “superfood,” but it does have many nutrients. Potassium, iron, magnesium selenium zinc, protein, and iron as well as lutein and zeaxanthin for eye health are just some of the nutrients found in corn. One ear of corn has approximately 90 calories, 19 grams of carbohydrates, and is a good source of fiber.

Below is a delicious cornbread recipe modified from Jennifer Raymond’s Fat Free and Easy cookbook that I enjoy. Not only is this cornbread good with chili, but it a terrific accompaniment with salads, bean dishes, and various ethnic dishes (Mexican, Asian, etc).

Preheat the oven to 425º. Combine the soy milk and vinegar and set aside. Combine the cornmeal, unbleached flour, baking powder, and baking soda in a large bowl. Add the agave to the wet ingredients and stir into the dry ingredients just until mixed. Pour into a greased 8×8 or 9×9 pan and bake until the top is golden brown, about 25-30 minutes. Serve hot.

Per serving: 124 calories, 3g protein, 26g carbohydrates, 1g fat, 0mg cholesterol.

Don’t let the summer go by without enjoying corn on the cob. The season is too short to let it pass by!