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In Season: Corn

While summer barbecues will soon give way to cozy winter meals, corn is still at its peak flavor!

Corn may have a bad rap from the term high fructose corn syrup, but the on-the-cob version boasts many nutritional benefits. It’s high in antioxidant carotenoids (from its yellow color), is a good source of fiber to help keep your gut healthy and provides the vitamins Niacin and B6 and the minerals phosphorus (important for your bones and teeth and to make proteins for cell repair and growth) and manganese (important for enzyme function and protein production).

When shopping, choose corn with tight, bright green husks and instead of pulling back the silk to check the ends of the cob, simply squeeze the ear from top to bottom to see if the kernels are consistent. I’ve found that most ears are delicious regardless of whether the kernels go all the way to the very end.

There is no comparison between summer corn and what is sold on the cob in the winter, so freezer action is key! I read that to freeze corn on the cob, blanch it for 5 minutes and then seal it in a plastic freezer bag. If you only want the kernels, cut them off 3/4 of the way down towards the middle of the cob. While cobs will stay frozen for one year, the kernels will only last for 2-3 months.

One of my favorite ways to cook corn is to leave it in the husk and bake it for 30 minutes in a 350 degree oven. If you don’t have that much time then boil or steam the husked cobs for 3-5 minutes.

Do you have young helpers at home? Peeling the husk off the corn is an easy way to get them involved in preparing dinner! As I’ve said before, the more kids are involved in preparing their meals the more likely they are to try new foods. And, in this case, it gives you time to focus on the rest of the meal.

Recipe of the Week: Summer Bruschetta

summer bruschettaWhether you’re going out or staying in this Labor Day, these summer bruschetta will help make the vibrant tastes of summer last a little bit longer.

Corn and Peach Bruschetta

Corn (2 ears cooked)

White Peaches (1-2 chopped)

Cilantro (1 Tbs chopped)

Salt, Pepper and Cayenne Pepper

Lemon Juice

Olive Oil

Ricotta Cheese

Toasted baguette or your favorite bread

Mix corn, peaches and cilantro and season to taste with the salt, pepper, cayenne pepper and lemon juice. Use a small amount of olive oil to help hold everything together, place a generous amount on top of toasted baguette and top with ricotta cheese.

 

Traditional Tomato Bruschetta

Plum, cherry or heirloom tomatoes (or all 3!)

Basil

Minced Garlic (1 tsp)

Olive Oil

Salt and Pepper

Toasted baguette or your favorite bread

Mix the tomatoes with your preferred amount of basil, the garlic and a touch of olive oil. Season to taste, spoon on top of toasted baguette and let the rich tomato and basil flavors shine through in the simplicity of the mix.