Ask a Dietitian

As seen on BCTV Noon News

Fresh corn on the cob is a sure sign of summer meals.  When eating outdoors in the warm evening breeze, corn is sure to be found on the dinning table.  Whether on the cob, in a fresh corn and roasted red pepper salsa, tossed on a salad with tuna, egg and red onion, floating in corn chowder, or baked in corn bread or corn tortilla chips, corn is present.  The golden kernels or corn are protected under the husk by corn silk threads.  The whole package being called the “ear”.  Corn is available all year round in one form or another.  You can find it fresh, especially in the summer, frozen in bags, canned and dry as corn meal.

Corn is quite full of nutrients.  One ear, about ¼ cup kernels, has 2 g fibre, 2 g protein, 14 g carbohydrate, 56 kcal and 151 mg sodium.  If you add salt that sodium content will increase dramatically.  Instead of salting your corn try adding chili powder and black pepper.  To help it stick you can add the seasonings to olive oil and brush it on.  I like to steam my corn for 10 minutes or less.  Some will boil it but you do lose some of the nutrients this way.  When boiling, never salt the water as it will make the corn tough, instead consider adding a tsp of sugar.  The water should be at a rolling boil when you add the corn and cook for 5 minutes or so.  You can also cook it on the BBQ in the husk to retain flavour or roast it in the oven but this takes longer.

Selecting your corn

When choosing corn, make sure the husks are green, tight and fresh looking. Pull the husk open to make sure that the ear contains tightly packed rows of plump kernels. The kernels should be smaller at the tip of each ear. Large kernels at the tip is a sign of overmaturity. If you pinch a kernel, milky juice should spurt out. Corn should be stored in a cool area. Warmth causes the sugar content of corn to be converted into starch. This process will cause the ears to become less sweet.

Storage
If the corn is not cooked shortly after it is purchased, then it should be stored in the refrigerator. Refrigeration helps the corn retain its sugar and vitamin C content. If you buy unhusked corn, keep it in its husk until you are ready to cook it. This will help the corn retain its moisture content. To fully enjoy the great taste of sweet corn, cook it as soon as possible.