September: What's Up With Food & Nutrition?

September: What's Up With Food & Nutrition?

SEPTEMBER HARVEST OF THE MONTH: SWEET CORN !
Sweet Corn is bountiful during this time and can be found at the Farmers Markets and roadside stands.

Varieties Grown in New York State

  • Jester
  • Sundance
  • Tuxedo
  • Sugar Ace

Nutrition and Health Benefits

  • Corn is low in fat, and saturated fat free.
  • Corn contains no cholesterol or sodium.
  • Corn is a good source of Vitamin C, which helps repair tissues and protect against heart disease.
  • The kernel of corn is a whole grain.
    • EXPERT TIP! Looking for a healthy, whole grain snack for kids? Popcorn! Air-pop some dried corn kernels without butter or oil and sprinkle on some no salt seasonings for a great kid-friendly (and adult-friendly) snack!
  • Sweet corn is rich in fiber and protein, which can keep you feeling full.
  • Vitamin C for healthy immune system
  • Vitamin B1 to help your body use energy
  • Potassium for normal functioning of all cells
  • Dietary Fiber for better digestion

Storage Tips

  • Refrigerate corn with husks on.
  • Use ears of corn as soon as possible, within 1-2 days!
  • Can’t use that soon? Remove the kernels from the whole ears and freeze in a labeled and dated freezer bag.

Kid-Friendly Eating Tips

  • Skewer it! Soak ears of corn with the husks on, and then grill for 15 minutes. Remove the husks and sprinkle seasonings or low-fat cheese on the corn and stick a sturdy skewer in it for a fun hand-held snack!
  • Bake it! Cook corn until tender and then bake into muffins for a tasty corn muffin treat!
  • Corn for breakfast! Make corn fritters with egg and cheese for a fun veggie-packed breakfast!
Check out these recipes for enjoying sweet corn during peak flavor and freshness, along with how to preserve them to enjoy in the months ahead:
RECIPES

Charred Corn, Bean and Vegetable Salad (Servings: 6) (View/download recipe card)

Ingredients:

  • 12 ears of corn, husked
  • 5 T. of olive oil, divided
  • 1 cup thinly sliced red onion
  • 2 large tomatoes, chopped
  • 1 cup of cooked black beans, (canned works fine), kidney, fava or other favorite bean
  • 1 small pepper, diced (optional)
  • 1 cup (loosely packed) fresh basil leaves, chopped
  • 1/3 cup (or more) fresh lime juice
  • Salt, freshly ground pepper to taste

Directions:

  1. Build a medium-hot fire in a charcoal grill, or heat a gas grill to high. Rub corn with 1 tablespoon oil. Grill, turning frequently, until corn is charred and heated through for 10-12 minutes. Remove from grill; when cool enough to handle, cut kernels from cobs and transfer to a large bowl. You may also chose to grill the red onion or leave it raw and proceed to the next step.
  2. Place onion in a strainer and rinse with cold water to mellow its flavor (unless you chose to lightly grill the onion with the corn). Drain well. Mix onion, remaining 4 tablespoons oil, tomatoes, beans, (pepper), basil, and 1/3 cup lime juice into corn. Season to taste with salt, pepper, and more lime juice, if desired. Serve at room temperature or chilled. 

Corn, Tomato, and Cucumber Salad (Servings: 8) 

Ingredients:

  • 4 ears of corn, cooked (to equal about 2 to 2½ cups corn kernels)
  • 2 large ripe tomatoes
  • 2 medium cucumbers
  • ½ cup lime juice (or white wine vinegar)
  • ½ teaspoon sugar
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 medium red onion, diced
  • 6 tablespoons parsley

Directions:

  1. Cut kernels from corn and place in medium bowl.
  2. Seed and dice the tomatoes and cucumbers and add to the bowl.
  3. In a smaller bowl, whisk together lime juice, sugar, oil, salt, and pepper. Stir in red onion and set aside.
  4. Toss corn, tomatoes, and cucumbers with dressing.
  5. Season with additional salt and pepper, if desired. Add chopped parsley or cilantro just before serving.

Creamy Corn Chowder (Servings: 4 - 6) (View/download recipe sheet)

Ingredients:

  • 1 Tablespoon unsalted butter
  • ½ large yellow onion
  • ½ large carrot
  • ½ celery stalk
  • 3 - 4 ears of sweet corn
  • 1 bay leaf
  • 3 ½ low fat milk
  • 1 medium potato
  • 1/2 red bell pepper
  • 1/2 tsp of dried thyme

Directions:

  1. In a medium pot, melt the butter over medium heat. Chop the onions, celery and carrot into small pieces roughly the same size.
  2. Add onions to the pot and cook for 4 to 5 minutes until soft.
  3. Add the carrot and celery and cook for another 4 to 5 minutes.
  4. Cut the kernels off the corn. Break the corn cobs in half and add them to the sauce pan.
  5. Add milk, thyme and bay leaf.
  6. Bring to a boil and reduce heat to a low simmer (warm, but no bubbles). Cover and cook for 30 minutes.
  7. Cut potato and bell pepper into small pieces.
  8. Remove cobs and bay leaf.
  9. Add potatoes and red pepper then bring to a simmer for about 15 minutes, or until the potatoes are fork tender.
  10. Add the corn kernels and bring to a boil. Then turn off the heat and let it continue to cook for about 5 minutes.

Grilled Mexican Street Corn (Elotes) (Servings: 4)

Ingredients:

  • 4 ears corn on the cob
  • 2 tablespoons vegetable oil
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ½ cup Mexican crema or sour cream
  • ¼ cup mayonnaise
  • juice from ½ lime
  • ½ cup cotija cheese, plus more for topping
  • ¼ cup chopped cilantro, plus more for topping
  • 1 teaspoon chili powder
  • 1 teaspoon Tajín
  • lime wedges, for serving

Directions:

  1. Preheat the broiler to high and place a rack at the top of the oven, 3 to 4 inches under the broiler.
  2. Shuck the ears of corn, removing any hairy fibers.
  3. Brush the corn on all sides with vegetable oil, then sprinkle with salt and pepper. Arrange on a foil-lined sheet pan.
  4. Broil for 12 to 16 minutes, rotating halfway through, until kernels are shiny and plump and tops are beginning to char on each side.
  5. In the meantime, mix together the crema, mayonnaise, lime juice, cheese, cilantro, and chili powder in a small bowl.
  6. Once the corn is cooked through and charred on top, remove it from the oven. Brush a generous amount of the crema mixture onto each cob, then sprinkle with cilantro and cotija. Sprinkle a pinch of Tajín on each cob and serve with lime wedges.

Recipe Source: https://www.tastingtable.com/686327/grilled-mexican-street-corn-recipe-elotes/?utm_campaign=clip

South American Chicken Casserole (Pastel de Choclo) (Servings: 2 - 4)

Ingredients:

  • onions, chopped
  • 1 tsp paprika
  • 1/4 tsp cumin
  • pinch of cinnamon
  • 5 olives with pimentos, quartered
  • 1/4 cup raisins
  • 2 hardboiled eggs, chopped
  • 3 cups corn kernels
  • 1/2 cup milk
  • a few pinches of sugar for topping

Directions:

  1. Preheat the oven to 350F.
  2. Mix spices and shred chicken, then saute the chopped onion over medium heat or until translucent and soft.
  3. Add chicken, raisins, and green olives, then add chopped egg and spices.
  4. Stir to combine and warm everything through. Spread into a medium casserole.
  5. In a blender, puree corn with a little milk.
  6. Spread the corn mixture over the chicken mixture and sprinkle with sugar.
  7. Bake for 30-35 minutes. OPTIONAL- Place casserole under broiler for 1-3 minutes to caramelize the sugar.

Recipe Source: http://globaltableadventure.com/recipe/recipe-chic...


Have you ever tried a corn beverage? Here are some recipes:

Atol de Elote (South American Corn Drink) (Servings: 6)

Ingredients:

  • 3-4 ears of corn (about 1 lb kernels)
  • 2 cups low fat milk (plus extra to thin the drink, if desired)
  • 1 cinnamon stick (or ½ teaspoon ground cinnamon)
  • 2 Tbsp sugar

Directions:

  1. Put corn, milk and sugar into blender or food processor until the corn is blended well.
  2. Pour the mixture into a medium sized pot and add the cinnamon.
  3. Simmer over medium heat for 20 to 30 minutes, stirring occasionally so that the milk doesn’t burn.
  4. Add more milk or ground cinnamon to taste (if desired).
  5. Remove the cinnamon sticks. Then pour mixture back into blender or food processor and blend until smooth.
  6. For a smoother texture, strain the liquid to remove any large pieces of corn. (The corn solids can be used for other things, like sweet corn muffins.)
  7. Serve hot.

Peruvian Chicha Morada (Purple Corn Beverage) (Servings: 6 cups)

Ingredients:

  • 15-16 ounces maiz morado purple corn
  • pineapple peels - refuse from one
  • 1 apple - cut in chunks
  • 2 cinnamon sticks
  • 5 whole cloves
  • 5 allspice berries see notes
  • 2 star anise see notes
  • 8 cups water
  • juice of 3-4 limes
  • sweetener

Directions (Instant Pot or Stove top, then Finish):

Instant Pot

  1. Add corn, pineapple peels, cut up apple, spices, and water to the Instant Pot.
  2. Lock lid.
  3. Set to 25 minutes high pressure
  4. Release pressure after 10 minutes.

Stove top:

  1. Add corn, pineapple peels, cut up apple, spices, and water to a large pot.
  2. Bring to a boil, then reduce heat to a low simmer.
  3. Simmer 50-60 minutes.

Finish:

  1. Strain into a pitcher or other appropriate container (I remove large pieces first).
  2. Cool.
  3. Add fresh lime juice.
  4. Sweeten to taste (see notes).
  5. Pour over ice, and garnish with fruit if desired.

Recipe Source: https://beyondmeresustenance.com/peruvian-chicha-..

Last updated September 14, 2022