What s So Great about Corn? Sweet corn is high in fiber, niacin, and folate. Sweet corn with yellow kernels has small amounts of vitamin A.

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1 Corn Volume 1, Issue 6 pa_nen@phmc.org (717) What s So Great about Corn? Did You Know? As soon as corn is picked, the sugar in the kernels begins to turn into starch. Starch hardens the kernels of the corn. To slow down this process, fresh corn should be kept cool. Fresh corn is often found on top of ice in the store or at the farmer s market. According to the Centers for Disease Control and Prevention, Americans eat about 25 pounds of corn each year, most of which is frozen or canned. Frozen and canned corn have about the same nutrient value as fresh corn. Sweet corn is high in fiber, niacin, and folate. Sweet corn with yellow kernels has small amounts of vitamin A. Selecting and Storing Corn Sweet corn is available all year. From early May until mid-september corn is the least expensive with the best flavor. Look for: Sweet corn with fresh green husks and soft, golden silk. Silk-ends should be free from decay, and stem ends (opposite from the silk) should not be discolored or dried. Kernels should look moist, plump and bright in color (yellow or white). Corn cooks quickly. Corn goes well with most dishes. Frozen or canned corn is an economical, healthy replacement for fresh corn. Avoid: Ears with underdeveloped kernels. Corn with very large kernels, and dark yellow or dried kernels. Ears of corn with yellowed, wilted, dried husks, or dried-out stem ends. Storage For best quality, refrigerate corn as soon as possible. Corn stays fresh for almost a week, if it has been kept cold and moist. The sooner corn is eaten, the sweeter and bettertasting.

2 Why is Fiber Important? Corn is high in Fiber. Fiber is found only in plant foods and can keep you healthy in several ways. Two types of fiber are found in foods these include insoluble and soluble fiber. Both are important for your health because they have different functions in the body. Insoluble Fiber Helps with Digestion This type of fiber, also known as roughage, helps keep the digestive system healthy. It adds bulk to foods, and acts as a natural broom moving food through the digestive system. Good sources of insoluble fiber are whole grains, fruit with skins, and vegetables. Soluble Fiber Has Protective Benefits This type of fiber helps to lower blood cholesterol levels and regulate blood-sugar levels. Good dietary sources of soluble fiber are fruits, vegetables, oats, barley, and dried beans. Varieties of Corn There are hundreds of varieties of sweet corn. Most varieties have yellow kernels. Corn is also available white or bicolor (white and yellow kernels). Yellow White Bicolor Preparation Tips To shuck corn, pull the husks down the ear and snap off the stem at the base. Under cold running water, use a stiff vegetable brush and rub the ear in a circular motion to remove the silk. Roasting: Pull back the husks to remove the silk. Replace the husks and tie them with kitchen string. Soak the corn in cold water for five If the corn is already husked, wrap each one in foil. Place corn on the grill and cook, turning occasionally. Cooking time: 15 to 20 minutes; Or bury foil-wrapped ears of corn in the hot coals of a barbecue fire. Cooking time: 10 to 15 minutes; To oven-roast corn, place the ears in a 375 F oven. Cooking time: 20 to 30 Boiling: Add husked ears of corn to a pot of boiling water. (Do not add salt. Salt will toughen the corn.) Cover the pot and let the water return to a boil. Turn off the heat and let stand for five Corn can stay in the hot water for up to 10 Steaming: Place ears of corn in a vegetable steamer and cook, covered, over boiling water. Or, steam-boil them in a heavy pot: Place corn and 1 inch of water in a pot. Cover tightly, and bring to a simmer. Cooking time is 6 to 10 Florida produces the most fresh market sweet corn. Most of the corn in Florida is a supersweet variety. Supersweet varieties have more than twice the sugar content of regular corn. Some supersweet varieties also change sugar into starch more slowly after the corn is picked. This allows corn to be shipped to distant markets, retaining the sweet flavor in the corn. Supersweets may be yellow, white, or bicolor. Microwaving: Wrap one or two ears of husked corn in waxed paper. Or place several ears in a covered microwavable dish with 2 to 3 tablespoons of water. Cooking time for wrapped ears is 3 to 6 Cooking time for corn in a dish is 5 to 7 Getting Corn off the Cob: To cut whole kernels from the cob, hold an ear of corn vertically. Rest the tip of the ear on the work surface. Slide a sharp knife down the length of the cob to slice off the kernels. For creamstyle corn, slit each row of kernels with a sharp knife. Run the back of the knife down the length of the cob. This squeezes out the pulp and juice and leaves the skins of the kernels on the cob. Freezing: Freezing is the easiest method for preserving the quality of sweet corn. Husk and trim the ears. Remove silk and wash the ear in cold water. Blanch the ears in boiling water for about 4 Immediately cool in ice water. Drain and cut corn from cob or freeze on-the-cob in plastic freezer bags. Although corn cans well, the corn must be processed in a pressure canner for long periods of time. Corn can also be pickled into corn relish.

3 Nutrition Facts 1 cup cooked Corn Fitting Corn into MyPyramid The green triangle of MyPyramid is the vegetable section. Vegetables may be raw or cooked; fresh, frozen, or canned. Age, gender, and level of physical activity determine the daily vegetable need. Corn is a starchy vegetable. For a 2000 calorie diet, it is recommended having about ½ cup of starchy vegetables per day. The picture below is ½ cup of cooked corn. Cooked Corn: ½ cup (not actual size) Key nutrition facts are circled in green. Nutrient Data For 1 ½ cup Corn Chowder Recipe Collection Quick Corn Chowder Makes 4 servings Ingredients: 1 teaspoon oil 1/2 diced onion 1 teaspoon minced garlic 4 Tablespoons flour 3 cups nonfat liquid milk 2 teaspoons mustard 1/4 teaspoon thyme black pepper 2 cups whole kernel corn 4 Tablespoons low-fat shredded cheddar cheese Instructions: 1. Heat a large nonstick skillet over medium-high. Add the oil and sauté the onion and garlic until golden, about 2 2. Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well. 3. Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 Stir frequently to keep the mixture from burning. 4. Divide into four bowls and top each with 1 Tablespoon of shredded cheese.

4 Nutrient Data ¾ cup Corn and Green Chili Salad Corn and Green Chili Salad Ingredients: 2 cups corn 1 can (10 ounce) diced tomatoes with green chilies 1/2 Tablespoon vegetable oil 1 Tablespoon lime juice 1/3 cup green onions, diced 2 Tablespoons cilantro, chopped Instructions: 1. Combine all ingredients in a medium bowl. 2. Mix well. Serve chilled. What About Other Types of Corn? Different than sweet corn, field corn is picked at a mature starchy stage Field corn is then dried until hard. It is often given to animals for feed. It is also refined and used as an ingredient in many processed foods, including cornstarch and sugary beverages. Field corn is used in many nonfood products such as fuel, paper and plastics. Popcorn is a field-type corn with thick-walled kernels. When heated, steam is trapped inside the dried kernels, causing them to "explode." For a low-fat snack try sprinkling cinnamon or Cajon spices on popcorn. Most movie theater popcorn is high in trans fat and calories. When eating popcorn at the movies, watch your portion sizes. Grow Your Own Corn Sweet corn requires warm soil (above 55 F for common varieties and 65 F for supersweet varieties). Planting For a supply of sweet corn all summer, plant several varieties. Plantings can be made as early as the last frost-free day and late as the first week of July. For cool, moist soil, plant the kernels (seeds) 1/2 inch deep. For warm, dry soil, plant kernels 1 to 1 1/2 inches deep. Space the kernels 9 to 12 inches apart. Plant two or more rows of each variety side by side to ensure good pollination and ear development. Allow 30 to 36 inches between rows. Picking Each cornstalk should produce at least one large ear. The second ear is smaller and develops later than the first ear. Sweet corn ears should be picked during the "milk stage." Milk stage occurs when the kernels are fully formed but not fully mature. This stage occurs about 20 days after the first silk strands come in. The kernels are smooth and plump and the juice in the kernel appears milky when punctured. Sweet corn is in the milk stage for less than a week. As harvest time approaches, check the corn often to make sure that the kernels do not become too mature. To harvest, snap off the ears by hand with a quick, firm, downward push. Twist and pull the ear from the stalk. The ears should be eaten, processed or refrigerated as soon as possible. Cut or pull out the cornstalks immediately after harvest. For more information, contact your local Cooperative Extension Educator in the phone book or at

5 Activity Alley Corn Match Game! Directions: Match the word with the correct description 1. Bicolor 2. Florida 3. Husks 4. Insoluble fiber 5. Kernel 6. Niacin 7. Roast 8. Shuck 9. Silk 10. Soluble fiber 11. Starch 12. Supersweet A. A variety of corn that has two times the amount of sugar than common varieties. B. Method of cooking corn. This method adds a smoky flavor to the corn by grilling or placing in coals. C. The leafy outer protection to an ear of corn. D. Corn that has both white and yellow kernels. E. Indigestible part of plant-based food that has been found to lower cholesterol. F. Adds bulk to foods, helping food to move through the digestive system. G. The act of removing the husks and silk of corn H. Most sweet corn is produced here. I. A carbohydrate found in corn. Often this is used to thicken sauces. J. Stringy material found in tufts on an ear of corn. K. A fat-soluble vitamin found in yellow and dark green vegetables. This vitamin has a role in vision, growth, and development; the development and maintenance of healthy skin, hair, and tissues. L. The colorful, edible seed of corn. M. A B-vitamin needed for the function of the nervous system and the gastrointestinal tract. 13. Vitamin A Correct answers: 1-D, 2-H, 3-C, 4-F, 5-L, 6-, 7-B, 8-G, 9-J, 10-E, 11-I, 12-A, 13-K,

6 Activity Alley Corn Word Search Directions: Find the corn-related words in the puzzle below. BICOLOR FIBER FLORIDA HUSK KERNEL NIACIN ROAST A R R W Z Y T G A J B S V T K X P H C R K Y S T A R C H T S A O R L L H K B K T N C J L T N A X D K K Y C S I F K B V Y K I U W H L L A D I R O L F S B A N T Z Y Y A H A R Q P E J L A Q V P Z R L Y P Y D N C S J P R P V D M D Y D C A K N O A P T P I S G W G U V V S Q W F I Y V A A U X Z F N S A I U L P R V D J V Z D I Q X Q I N I P V W L W W Q R N L W P G Z F C B P T R R H S R H H R R R Q I C Z A H E Y K Q S O O U X X I E O W I V Q W U R F S J F Q H V P H G T D O L G I O S U N U K R Q B I L E V S E L V U O Y O B F H S H U K T E E R A O L J R R M C K Q A Y U L C A S V N S L E R D B O H S I N U A U S M A A R R W Y J K E U S M Q H B Y D E I R W C J E E C X K G G R B E Q S K Y N G M N O O K E D X L B O D S V W V D A E H F A R O M T O I X R I A B X A F X K N X T L A V Q V V Y C F T D W I M B D Corn Coloring Activity SHUCK SILK STARCH SUPERSWEET VITAMIN A WHITE YELLOW What s your favorite way to eat corn? Directions: Draw and color a field of corn. List ways of cooking corn. Then draw a picture of you eating corn.