Judy E. Buss

Fresh corn is one of the culinary pleasures of life. Snack and party food, such as corn on the cob, corn and black bean salsa (a.k.a Southern Caviar), are among the favorites. Corn, popular around the world, was cultivated 8,000 years ago in Central and South America and by Native Americans.  To this day, it is a staple in those cultures’ daily meals and also plays a spiritual role.

Although containing naturally-occurring sugar higher than most vegetables, and should therefore be consumed in moderation, most people don’t realize that fresh corn is dense with nutrients. It is high in Beta carotene, phosphorous, lutein, zeaxanthin, potassium, choline, magnesium, and fiber.

Corn is a member of the grass family that includes wheat, oats, rice, barley, rye, and millet. The kernels are the fruit of the plant as well as its seeds. Sweet corn, consumed as a vegetable, is different from corn grown for feeding livestock, for corn syrup production, oil, corn starch, meal and flour, and for ethanol fuel. In its dried and ground state corn is considered a grain and is gluten-free. It does not, however, offer the same nutritional level as fresh (and raw frozen) corn.

Baby (miniature) corn is not a specific cultivar. It is simply harvested very early. Corn varieties include black, purple, yellow, red, speckled, and white. Unfortunately, most U.S. corn crops are genetically modified (GM), also known as genetically engineered (GE), and are heavily sprayed with pesticides. It is therefore highly recommended to buy corn that is organic and non-GM exclusively. Most grocery stores carry, at least, bags of organic raw frozen kernels. Look for the official, certified USDA organic logo. Steamed (still frozen) for 5 minutes the kernels can then be used in numerous dishes, even added to your mixed raw vegetable salad. Steam corn-on-the-cob, (cut in half to fit your pot), for 12 minutes.  Big flavor is on the menu! Enjoy delicious new ways to boost the nutritional value of your meals! The following are some recipes for you to try:

CORN-BELL PEPPER SALAD|
2 servings

2 cups frozen uncooked corn kernels
1 green onion, thinly sliced
1/2 red bell pepper, finely chopped
2 tablespoons chopped cilantro leaves

DRESSING:
2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
1/2 teaspoon ground cumin
1 teaspoon hot pepper flakes
Salt and pepper to taste

1. Steam the corn 5 minutes. Promptly rinse in gently running cold water for a few seconds to halt the cooking process. Drain and spread on a large plate and let cool.

2. Meanwhile, in a medium bowl, mix all the dressing ingredients. Add the onion, bell pepper, and cilantro, and finally the corn. Mix well.

VEGGIE SUCCOTASH
2 servings

2 tablespoons cooking olive oil
2 large cloves garlic, finely chopped
1 green zucchini, washed, dried, ends trimmed, peeled
3 green onions, sliced, including their whites
1/2 red bell pepper, chopped
1/2 cup frozen corn kernels
1/2 cup frozen edamame
3/4 tablespoon dried oregano
Salt and pepper to taste
2 tablespoons lemon juice

1. In a skillet, heat the oil on medium. Add the garlic and stir constantly for 30 seconds. Remove the garlic from the skillet and place on a small plate. Set aside.

2. Cut the zucchini in half crosswise. Cut each half lengthwise. Place each quarter, flat-side-down, on a cutting board. Place two quarters side-by-side and slice thinly. Repeat the procedure with the remaining quarters.

3. Add the zucchini slices, onions, bell pepper, salt, pepper, and oregano to the skillet. Cover and cook slowly, 7 minutes, stirring occasionally.

4, Add the corn, edamame, and cook 5 more minutes. Add the lemon juice and garlic and serve.

CORN SALSA
Yield: about 3 cups

4 ears corn or 2-1/2 cups frozen corn kernels
1 jalapeno pepper
1/2 cup chopped, fresh cilantro leaves (from about 14 sprigs)
1/3 cup finely chopped red onion

DRESSING:
3 tablespoons extra virgin olive oil
2 tablespoons wine vinegar
Salt and pepper to taste

1. In a medium bowl, mix all the dressing ingredients and set aside. Remove the corn kernels from the cob, if using corn on the cob.

2. Wearing latex gloves, trim and discard the jalapeno stem end. Cut the pepper in half, lengthwise, and remove the seeds. Cut each half lengthwise into thin ribbons, then finely chop crosswise and add to the dressing. Wash your gloved hands and cutting board with soap and water before taking the gloves off.

3. Steam the corn 5 minutes. Remove the steamer from the stove, drain, and gently rinse the corn with cold water for a few seconds to halt further cooking. Drain well.

4. Add the cooked kernels to the dressing mixture. Mix in the cilantro and onion.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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