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
- 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
- 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:|
Charred Corn, Bean and Vegetable Salad (Servings: 6) (View/download recipe card)
- 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
- 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.
- 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)
- 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
- ½ teaspoon sugar
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 medium red onion, diced
- 6 tablespoons parsley
- Cut kernels from corn and place in medium bowl.
- Seed and dice the tomatoes and cucumbers and add to the bowl.
- In a smaller bowl, whisk together lime juice, sugar, oil, salt, and pepper. Stir in red onion and set aside.
- Toss corn, tomatoes, and cucumbers with dressing.
- 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)
- 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
- In a medium pot, melt the butter over medium heat. Chop the onions, celery and carrot into small pieces roughly the same size.
- Add onions to the pot and cook for 4 to 5 minutes until soft.
- Add the carrot and celery and cook for another 4 to 5 minutes.
- Cut the kernels off the corn. Break the corn cobs in half and add them to the sauce pan.
- Add milk, thyme and bay leaf.
- Bring to a boil and reduce heat to a low simmer (warm, but no bubbles). Cover and cook for 30 minutes.
- Cut potato and bell pepper into small pieces.
- Remove cobs and bay leaf.
- Add potatoes and red pepper then bring to a simmer for about 15 minutes, or until the potatoes are fork tender.
- 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)
- 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
- Preheat the broiler to high and place a rack at the top of the oven, 3 to 4 inches under the broiler.
- Shuck the ears of corn, removing any hairy fibers.
- Brush the corn on all sides with vegetable oil, then sprinkle with salt and pepper. Arrange on a foil-lined sheet pan.
- Broil for 12 to 16 minutes, rotating halfway through, until kernels are shiny and plump and tops are beginning to char on each side.
- In the meantime, mix together the crema, mayonnaise, lime juice, cheese, cilantro, and chili powder in a small bowl.
- 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)
- 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
- Preheat the oven to 350F.
- Mix spices and shred chicken, then saute the chopped onion over medium heat or until translucent and soft.
- Add chicken, raisins, and green olives, then add chopped egg and spices.
- Stir to combine and warm everything through. Spread into a medium casserole.
- In a blender, puree corn with a little milk.
- Spread the corn mixture over the chicken mixture and sprinkle with sugar.
- 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:
- 3-4 ears of corn (about 1 lb kernels)
- 2 cups low fat milk (plus extra to thin the drink, if
- 1 cinnamon stick (or ½ teaspoon ground cinnamon)
- 2 Tbsp sugar
- Put corn, milk and
sugar into blender or food processor until the corn is blended well.
- Pour the mixture into
a medium sized pot and add the cinnamon.
- Simmer over medium
heat for 20 to 30 minutes, stirring occasionally so that the milk doesn’t burn.
- Add more milk or
ground cinnamon to taste (if desired).
- Remove the cinnamon
sticks. Then pour mixture back into blender or food processor and blend until
- 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.)
- Serve hot.
Peruvian Chicha Morada (Purple Corn Beverage) (Servings: 6 cups)
- 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
Directions (Instant Pot or Stove top, then Finish):
- Add corn, pineapple peels, cut up apple, spices, and water to the Instant Pot.
- Lock lid.
- Set to 25 minutes high pressure
- Release pressure after 10 minutes.
- Add corn, pineapple peels, cut up apple, spices, and water to a large pot.
- Bring to a boil, then reduce heat to a low simmer.
- Simmer 50-60 minutes.
- Strain into a pitcher or other appropriate container (I remove large pieces first).
- Add fresh lime juice.
- Sweeten to taste (see notes).
- Pour over ice, and garnish with fruit if desired.
Recipe Source: https://beyondmeresustenance.com/peruvian-chicha-..
Last updated September 14, 2022