Recipe

Corny Corn Is Pick of the Month for August

By Ian Rollins

Corn is a fun late-summer veggie, especially when it’s grilled on the cob. It’s a good source of fiber and antioxidants, and it mixes well with other ingredients in soups and salads.

Check out your local farm stand or farmers market today for fresh local corn! 

What’s so great about corn?

  • It’s a good source of fiber and antioxidants.
  • Fresh corn is low in sodium.
  • Corn may lower your risk of heart disease and certain types of cancers.

What’s the best way to eat corn?

  • Fresh on the cob.
  • Mix in salad and salsas.
  • Add to soups and chowders.
  • Combine with beans and tomatoes in a burrito.
     

Selection and Preparation

  1. Boy corn with golden-pale silk, green husks and tight rows of kernels.
  2. Store uncovered in a refrigerator for up to two days.
  3. Leave husk on until right before cooking.
  4. Corn can be boiled, steamed, grilled or roasted.

Cowboy Caviar

Recipe adapted from foodhero.org 

Ingredients

  • 1 can (15 oz.) black beans
  • 1 cup corn
  • 3 garden tomatoes, coarsely chopped
  • 2 tablespoons onion, chopped
  • 1 1/2 tablespoons lime juice
  • 1 1/2 teaspoons olive oil

Directions

In a large bowl, mix all ingredients and chill in refrigerator. Serve with tortilla chips.

Yields four servings.

Nutritional information

  • Calories: 154
  • Carbohydrates: 29g
  • Fat: 2g
  • Sodium: 151g
  • Fiber: 9g
  • Protein: 8g