Similar to the potato, corn is another one of those foods that gets a bum rap because of how it’s usually served: fried (corn chips/corn dogs), processed (corn syrup), extruded (many sugary cereals) or otherwise fashioned into foods you never thought were made with corn (ketchup, salad dressing, soda, cookies, bread and more). One can of soda is rich in corn, in the form of high fructose corn syrup, which shocks our body with an insulin-spiking 120 calories of simple carbs, and no nutrients whatsoever. That’s Mr. Hyde.
Yet there is a brighter, more natural side to corn; the one you see when you take a long ear and slowly peel back layer upon layer of its stringy exterior to reveal a yellow, white or multicolored bonanza of kernels that you can eat straight off the cob. Beyond its juicy crunch and naturally sweet flavor, corn’s got some serious nutrients too. Just one cup (the size of your fist) packs 5g of protein, 4g of fiber, and it has a natural source of many nutrients including vitamin A, vitamin C, thiamin, niacin, folate, pantothenic acid, magnesium, phosphorus, potassium and manganese…all into a 130 calorie package. So grab an ear, Doctor Jekyll is in!
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- Grilled summer squash, from Food Network Magazine.
Celebrate the end of summer with these healthy sides — each has fewer than 250 calories per serving. Side dishes should add color, flavor, and a variety of nutrients to your meal. Take your pick from these scrumptious options.
Recipes To Try:
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- We've got 30 ways to love sweet, tender, in-season corn, like this Grilled Corn Salsa.
It’s the peak of the season for sweet corn. Here are 30 ways to enjoy this summer treasure.
- Classic and straight up – on the cob with butter and salt
- Use our shopping tips to pick the perfect ears.
- Use a serrated knife to cut kernels off the cob — add raw kernels to to a salad for sweet crunch.
- After cutting off kernels, don’t toss those cobs – use them to flavor and thicken chowder.
- Make an easy summertime dinner –Fish Tacos with Chili Mayo and Grilled Corn
- Company coming? Make Grilled Corn Salsa and serve with tortilla chips
- Hit up the farmers’ market for the freshest corn. Local farmers will have all kinds of unique varieties available.
- Cooking Tip: when boiling corn on the cob, add salt and a splash of milk to the water.
- Add corn to your favorite pasta salad recipe.
- Add freshness and color to a stir fry.
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- Host a safe and healthy summer picnic with our best recipes and tips.
Divide and conquer at your next potluck picnic with these delicious and nutritious dishes. Don’t forget that warmer weather also increases the risk of food spoilage, so be sure to keep your food safe by following our simple tips.
Get our healthy picnic picks »
- Sweet Corn, Fresh From The Market
The Summer Fest corn celebration and all the great recipes from food and garden bloggers got my mouth watering for more of this warm-weather veggie. I’m still seeing piles and piles of it at my local market — here’s how to use it.
More ideas for market-fresh corn »
- Spiced White Rice - Photo by Con Poulos/Food Network Magazine
We all have those days where we just can’t make it to the market. That’s where a freezer stocked with frozen veggies comes in handy. Here are our 5 favorites we keep at home — plus, some ways they can help jazz up a meal.
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Figuring out what to eat can be tough. Some foods may be marketed as “healthy” but they’re hardly that. Other foods may have a bad reputation (dark meat, anyone?) and you’re passing them up. Here are 10 foods you may be avoiding unnecessarily.
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In this week’s nutrition news: More evidence that obesity decreases your life expectancy, drinking sugary sodas may lead to diabetes during pregnancy and China will soon produce genetically modified rice.
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This week’s top comments from our blog hit on the best ways to preserve summer’s bounty and you folks had even more tricks for cold-brewing coffee.
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Each year, when corn season arrives, I take my kids to the local market to pick up some fresh ears. Together we remove all the husks (they always end up dropping an ear or two into the garbage pile but, hey, that’s part of the fun!). Then, we take them home and cook them up. I love watching my kids gobble down what they picked out. Our favorite is eating fresh corn straight off the cob, but there are tons of ways to enjoy these sweet summer kernels.
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