Nutrition Highlights

No need to fear... an ear of corn is a worthy part of any healthy meal.

One cup contains 145 calories and is a great source of:

• Fiber:  to keep the digestive system moving.
• Niacin and pantothenic acid: energy-releasing B vitamins
• Vitamin B6: to help the body use protein for energy.

Varieties

New varieties are sweet, juicy and very crisp and include yellow, bi-color, white and red.

• Yellow: The most common variety, yellow corn is juicy, tender and sweet. Look for plump, bright yellow kernels tightly packed on the cob.
• Bicolor:  A mixture of white and yellow kernels, its sweet flavor is very popular.
• White:  Very tender and sweet, these creamy white kernels are slightly smaller than the yellow variety.
• Red: Similar to white corn in taste, these red kernels are streaked with creamy white. The kernels change color when cooked; boiling them turns them blue; microwaving turns them purple and roasting turns them maroon.

Selecting

Peak season is early July to end of September. For the freshest, buy corn still in husks. Look for green husks and plump kernels-it’s okay to pull back the green silk a bit to check out the yellow kernels below, covering it back up before purchasing. Green silks should be slightly sticky.

Storing

Refrigerate with husks intact, in plastic bag in crisper drawer, for up to one week. For freshest taste and texture, use as soon as possible.

Freezing

Blanch corn on the cob in boiling water 2 minutes; drain and refresh in cold running water. Pat dry and remove kernels from cob. Place in single layer on baking sheet with sides. Freeze. When frozen, place in freezer bag and return to freezer.

Preparation

Remove and discard husks. Pull off silks, running cupped hand over top of corn, to remove silk between kernels. If grilling, either pull husks back and leave them attached and use as handle for turning or pull back husks, remove silk and return husks to original position.

Removing kernels from cob: Stand ear upright, resting on rimmed baking sheet or wide bowl. Using a sharp knife, start at top of cob, cutting down slowly, between base of kernels and cob (leave about 1/4 of kernel base attached to cob). Rotate cob and repeat, until all kernels have been removed; discard cob.