How Sweet It Is

Find it in season

Sweet corn, the variety of corn people eat, is in season July 1 through the first frost—typically late September to early October. It is most plentiful mid-July through mid-September.

 Written by Brandy Centolanza

Nutritional notes

“Yellow and white corn are super sources of fiber, folate and potassium,” shares Megan Cordova, a register

Butter Bean and Sweet Corn Succotash
Serves 4
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 4 ears of Silver Queen corn, cleaned, cut off cob
  2. 2 c. butter beans, cleaned
  3. ½ c. red onion, finely diced
  4. 1 tbsp. sugar
  5. 1 tsp. lemon juice
  6. Salt and pepper to taste
  7. Pinch of cayenne pepper
  8. 16 oz. chicken stock
  9. ¼ bunch cilantro, coarsely chopped
Instructions
  1. Combine all ingredients except cilantro and cook until tender or liquid is absorbed, depending on how firm you prefer your vegetables. Just before removing from heat, add cilantro.
Adapted from The Health Journal
Adapted from The Health Journal
Health Journal https://www.thehealthjournals.com/
ed dietician with Sentara Williamsburg Regional Medical Center in Williamsburg, Va.

“Corn also contains some protein, vitamin C, B vitamins, magnesium, phosphorus and zinc.”

Cordova suggests choosing yellow corn over the white since “only the yellow kernels are a gold mine of lutein and zeaxanthin—plant derived pigments linked to eye health. Numerous studies have found lutein to be a key player in protecting eyes against age related macular degeneration, the leading cause of blindness among older Americans.”

How to choose

“When buying corn, choose corn on the cob with green husks that don’t look dry,” says Cordova. “Avoid ears with husks that have been peeled back as this causes the kernels to dry out.” Fresh corn will maintain its sweetness for several days when kept in the refrigerator.

How to prepare

Corn can be boiled, steamed, grilled or roasted, though Cordova notes that cooking with salt or overcooking toughens kernels. “For a fiber boost, you can add corn kernels to soups, casseroles, salsas and muffin batters,” she says.

Corn Tomato Salad with Lime Dressing
Serves 4
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. Corn kernels from three medium cooked ears
  2. 1 small red onion, diced
  3. 4 oz. arugula, rinsed and dried
  4. 8 cherry tomatoes, halved
  5. ¼ c. fresh cilantro, coarsely chopped
  6. Juice of 1 lime
  7. 4 tbsp. olive oil
  8. ¼ tsp. salt
  9. ¼ tsp. pepper
Instructions
  1. Combine corn, onion, arugula, tomatoes and cilantro in a large salad bowl. Whisk lime juice, olive oil, salt and pepper together in another bowl and pour vinaigrette over salad. Toss and serve.
Adapted from The Health Journal
Adapted from The Health Journal
Health Journal https://www.thehealthjournals.com/
The average ear of corn has about 800 kernels in 16 rows.
Health Journal: Health Journal's mission is to educate and empower our readers to achieve optimum health. Health care professionals, together with seasoned journalists, partner with us to produce consumer-friendly content on a wide variety of health topics to boost wellness and lead a fulfilling life, including advances in medical technology, ways to manage healthy relationships and recipes to encourage healthy eating.