I love shopping at summer farmers’ markets in Maryland, and judging by the crazy crowds at the market, I’m in good company. There’s one farmers’ market find in particular that my clients have questions about, and that’s corn.
There’s a misconception that corn is full of sugar and contains no nutritional benefit. Let’s dig into the truth about this whole grain (yes, like oats and wheat, corn is a whole grain, not a vegetable):
A large ear of sweet corn has less than a third of the sugar of a medium-sized apple. Fresh, local, organic corn on the cob actually offers plenty of B vitamins, like folate for hearth health, and fiber. And like other whole grains, corn has a decent source of protein, about 4-5 grams in a large ear.
Highly processed corn syrup or corn oil? Not so much.
So stick to whole corn, consider it as the whole grain on your plate, and enjoy it this summer!
Looking for a simple and delicious way to use corn with in-season summer vegetables? Give this a whirl:
Quick Corn Salad
4 medium or 3 large ears of corn, grilled, roasted or fresh; cut off the cob
A small bunch of scallions, washed well, white and green parts chopped
1-2 bell peppers of your choice, chopped into ¼ inch dice
2 big handfuls of grape or cherry tomatoes, halved or cut into smaller pieces
1 – 14-oz can of beans of your choice, drained and rinsed
A couple big handfuls of shredded or finely chopped cabbage
Salt and pepper to taste
¼ cup plain rice vinegar or apple cider vinegar
Optional: 1 Tablespoon of honey
If using the honey, whisk it into the vinegar to combine well. Combine the corn and other vegetables, and poor the vinegar (or vinegar-honey mixture) over salad. Allow it to sit in the fridge at least a couple hours for the flavors to meld, then add salt and pepper to taste.