Healthy Ingredient of the Week – Corn

Corn is a very misunderstood food. You’ve probably heard that you shouldn’t eat it because it’s higher in calories than most vegetables, it’s too starchy, and it’s difficult to digest. While the last two points may be true, they’re not a deal-breaker, because corn has a lot of other positive attributes. For starters, it may appear to be higher in calories than many vegetables, but that’s okay, since it’s not actually a vegetable – it’s a whole grain! As far as whole grains go, corn is nutritionally comparable to many of its counterparts. It’s a good source of fiber, Vitamin C, several B Vitamins, and potassium. It’s also a very versatile grain – you’ve probably eaten it in several different forms including on the cob, ground up as cornmeal, and as popcorn. Since corn is currently in season, the recipes below showcase it in its natural state.

Grilled Corn on the Cob
4 ears of corn, husked
2-3 teaspoons olive oil
Your favorite spice blend (I like salt-free ones like Mrs. Dash or McCormack Perfect Pinch)

1. Heat grill to 350°, or set a stovetop grill pan to medium heat.
2. Brush corn with olive oil and sprinkle with seasoning.
3. Wrap each ear separately in aluminum foil, twisting the ends closed.
4. Allow the corn to cook for 15-20 minutes, turning halfway in between.

Fresh Corn and Tomato Soup
1 tablespoon olive oil
2 large onions, chopped
10 ears corn, husked and cut from the cob, or 10 cups frozen corn kernels (4 10-ounce packages)
10 cups low-sodium chicken or vegetable stock
5 large tomatoes, chopped
1 tablespoon salt
1 teaspoon cracked black pepper
½ cup sour cream
8 sprigs dill

1. Heat oil in a large pot over medium-low heat and cook onions without browning until tender, about 10 to 12 minutes. Stir in the corn and cook for 2 minutes. Add the stock and bring to a boil.
2. Reduce heat and simmer until corn is tender and liquid has reduced slightly, 15 to 20 minutes. Add tomatoes, salt, and pepper, stir, and remove from heat.
3. Serve in bowls with dollops of sour cream and dill sprigs. Serves 8.

Recipe from Real Simple


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