Harvest Co-op: Nutrition

A BIT ABOUT CORN
Corn is a native of the Americas, believed to have been part of the diet of pre-historic man. It was the chief staple of the Mayan, Aztec, and Incan diets, and was brought to Europe by Columbus in 1496. Early North American colonists were not only introduced to corn by Native Americans, but also learned many ways to prepare it that are still in use today, including cornbread, succotash, and corn fritters. Corn is still a staple of Central and South American and Caribbean cuisine.

Corn is familiar to us in its natural state as corn on the cob, as well as being sold as corn kernels, cornmeal, grits, and flour (masa harina). Corn chips and tortillas have become common components of American diets. For many, the long-awaited first serving of freshly picked corn-on-the-cob is a summer rite in itself.

Corn is healthy food, loaded with vitamin A and significant quantities of potassium,
phosphorus, and calcium. A source of carbohydrates, it only has 70 calories per cup.

PREPARATION
Corn-on-the-cob can be boiled, steamed, grilled, or roasted, in or out of the husks. Corn kernels lend themselves to salads, sidedishes (hot or cold), chowders, relishes, casseroles, and vegetable mixes. Fritters, polenta, muffins, cakes, breads, and puddings round out its usefulness, and these are only the beginning. (Let’s not forget popcorn!) In short, corn is used around the world in innumerable, innovative ways.
When choosing corn, look for very green husks with dark silks. A slightly damp husk is good; a dried-out husk indicates corn that’s been off the plant for a while, as does a stem that is looking rusty. The kernels should be plump and even, and, depending on the variety, may be white, yellow, gold, or a mixture of any of these. Personal preference is the key to which of these may be considered the best. More important is the freshness of the corn because its sugars begin to turn to starch upon picking, and flavor is compromised over time.

Store the ears, unshucked, in the refrigerator until read to cook. When cooking in water, do not add salt, as it will toughen the kernels. Some cooks recommend starting the corn in a pot full of cold water, and when it begins to boil, covering the pot and cooking it one minute more. Others start with a small amount of boiling water, add the corn, cover and cook for 5 minutes. Steam corn over boiling water for about 5 minutes.

To cut kernels from the cob, stand an ear of corn upright on a plate and carefully slice beneath the rows in a steady downward motion. Cutting raw kernels will yield a milky juice that is worth catching and saving to add to the dish you are preparing. You may wish to express more juice from the cob by running the back of the knife blade down the length of the cob over a bowl or plate. If the corn is precooked, the kernels will cut off easily and not lose their liquid. Follow the directions in the recipe for cutting the kernels from the cob either raw or pre-cooked.

6 large ears of corn OR 6 cups frozen corn kernels, defrosted
2 Tbs. corn oil
2 Tbs. chili powder
1 sweet red pepper, seeded and diced
1 green pepper, seeded and diced
6 scallions, trimmed and cut into thin slices
1 garlic clove, minced
¼ cup lime juice

Steam the ears of corn for 3-5 minutes, then cut the kernels from the ears. If using frozen corn, thaw to room temperature.

In a large saucepan or skillet, warm the oil. Add the chili powder and simmer gently until the chili powder foams, about 5 minutes. Add the peppers, scallions, and garlic and sauté for 2 minutes, stirring gently to coat all the vegetables with the chili powder. Add the corn kernels and cook for 1 minute longer. Remove from the heat.

Transfer the mixture to a serving bowl and add the lime juice, tossing gently to mix. Serve at room temperature or chill first.

Browned Onion And Corn Pilaf
Serves 2

½ cup chopped onion
½ cup corn kernels, thawed if frozen
1 Tbs. unsalted butter
½ cup unconverted long-grain rice
1 tsp. salt

In a heavy saucepan cook the onion and the corn in the butter over moderately high heat, stirring, until the vegetables are browned. Add the rice, stir the mixture until the rice is coated with the butter, and stir in 1 cup water and the salt. Bring the liquid to a boil, stirring, and cook the pilaf, covered, over low heat for 25 to 30 minutes, or until the liquid is absorbed.

-Gourmet, April 1990

5 cups raw corn kernels cut from about 8 to 10 large ears OR 5 cups frozen corn kernels, defrosted
1 sweet red pepper, seeded, deribbed, and cut into thin, 1-inch long strips
1 green pepper, seeded, deribbed, and cut into thin, 1-inch long strips
2 small jalapeño peppers, seeded, deribbed, and finely chopped
1 small red onion, chopped
¼ cup red wine vinegar
1 Tbs. brown sugar
2 Tbs. oil
2 tsp. chopped fresh oregano or ½ tsp. dried
¼ tsp. salt
freshly ground black pepper to taste

Steam the fresh corn kernels until just tender, about 3 minutes. If using frozen corn, thaw to room temperature but do not steam.

In a large bowl, combine the corn with the peppers and onion. In a separate bowl, whisk together the vinegar, brown sugar, oil, oregano, salt, and pepper. Pour the dressing over the vegetable mixture and toss to combine. Serve the salad at room temperature, or refrigerate it for at least one hour and serve it well chilled.

-Fresh Ways with Salads, Time-Life Books

3 Tbs. butter
2 cups cooked corn kernels (cut from 4 to 6 ears)
1 red bell pepper, chopped
1 cup chopped zucchini
2 green onions, chopped
1 jalapeño chili, seeded, chopped
½ cup purchased salsa
2 Tbs. chopped fresh cilantro

Melt butter in heavy large skillet over medium-high heat. Add corn, red bell pepper, zucchini, green onions and jalapeño and sauté until vegetables are tender, about 6 minutes. Mix in salsa and chopped cilantro. Stir until heated through, about 1 minute. Season to taste with salt and pepper.

6 ears fresh corn
6 small mangoes, peeled, pitted, coarsely chopped
2 pounds jicama, peeled, chopped
1 cup chopped red onion
½ cup fresh chopped cilantro
½ cup fresh lime juice

Cook corn in pot of boiling salted water 2 minutes. Drain and cool corn. Cut off enough kernels to measure 4 cups (reserve remaining corn for another use). Place corn in medium bowl. Add mangoes, jicama, red onion, cilantro and lime juice. Toss to combine. Season to taste with salt and pepper. Cover and refrigerate until cold. (Can be prepared 3 hours ahead. Keep refrigerated.) Serve cold.

1 cup fresh corn kernels cut from 1 to 2 large ears OR 1 cup frozen corn kernels, defrosted
½ lb. fresh spinach, stemmed and washed
1 lb. crab meat or sea legs
1 tomato, peeled, seeded and chopped
2 Tbs. white wine vinegar
¼ cup creamy yogurt dressing (see below)
Cayenne pepper

Steam corn until just tender, about 3 minutes. If using frozen corn, thaw but do not cook. Dry the spinach and cut into thin strips. Set aside.

In a large bowl, combine the corn, crab meat or sea legs, tomato and vinegar. Cover and refrigerate for at least 30 minutes.

Shortly before assembling the salad, whisk together the yogurt dressing and add a pinch of cayenne pepper. Pour the dressing over the salad and toss well. Garnish with spinach, mix lightly, and serve immediately.

Creamy Yogurt Dressing
Makes about ¼ cup
1 tsp. Dijon-style mustard
¼ cup plain non-fat yogurt
1½ tsp. non-fat sour cream
pinch white pepper