Nutritional Value and Health Benefits of Sweet Corn
Sweet corn is high in fiber, niacin, folate and some vitamin A. Folate has been found to prevent neural-tube birth defects and current research suggests that it helps to reduce the risk of heart disease and stroke. Fiber, of course, helps to keep the intestinal track running smoothly.
Nutrition Facts
(Serving size: 1 ear yellow sweet corn )
- Calories 83.16
- Protein 2.56 grams
- Carbohydrates 19.3 grams
- Dietary Fiber 2.15 grams
- Potassium 191.73 mg
- Vitamin A 167 IU
- Niacin 1.24 mg
- Folate 35.73 mcg
Preparation and Serving
Traditionally, boiling is the way to prepare corn on the cob. However, it can be steamed, grilled, roasted, and even microwaved. When boiling sweet corn, do not add salt to the boiling water as it only serves to toughen the kernels as does overcooking.
To shuck corn, pull the husks down the ear and snap off the stem at the base. Under cold running water, rub the ear in a circular motion to remove the silk or use a stiff vegetable brush. To remove corn from the cob, you will need a sharp paring knife.
Place the shucked ear on a plate, large end down. Starting at the tip of the ear, run the knife straight down to the stem end leaving about 1/4 inch of the kernel on the cob. This prevents cutting off the tough cob fibers. Rotate the ear and cut until all the kernels have been removed. Now, using the back of the knife, gently scrape down the entire cob to remove the milk left behind.
Home Preservation
Freezing is the best method for preserving the quality of sweet corn. Although it cans fairly well, it must be processed in a pressure canner for extremely long periods of time. Corn can also be pickled into corn relish.
To Freeze Sweet Corn on the Cob
- Select only tender, freshly gathered corn in the milk stage. Husk and trim the ears, remove silks and wash in cold water.
- Water blanch small ears (1 1/4 inches or less in diameter) 7 minutes, medium ears (1-1/2 inches in diameter or more) 9 minutes.
- Cool in an ice water bath for approximately the same amount of time as blanching. Cool completely to prevent a "cobby" taste.
- Drain and package in gallon-size zip closure freezer bags.
- Push excess air from the bags, seal and freeze. Leave space between each bag until frozen.
To Freeze Sweet Corn Whole Kernel Corn
- Water blanch corn on the cob for 4 minutes.
- Cool promptly in ice water for 4 minutes.
- Drain and cut corn from the cob.
- Cut kernels from the cob about two-thirds the depth of the kernels.
- Package in zip closure freezer bags or rigid containers leaving 1/2 inch head space.
Flavor Enhancements
Smothering corn with butter and salt is the traditional way of serving corn on the cob. Instead, try squeezing on fresh lemon or lime juice or brush with olive oil and sprinkle on your favorite dried herb blend. Fresh herbs, dried herbs and spices used to enhance the flavor of corn include thyme, paprika, chives, lemon balm and chervil. Garlic powder also creates a nice flavor boost as well as freshly ground black pepper.
How to Make Corn and Bean Salsa
FAQs
Quick reference: Boiling times for corn
| Corn type | Boil time |
|---|
| Unhusked fresh corn | 10 minutes |
| Husked fresh corn | 2–5 minutes |
| Frozen corn cobs | 5–8 minutes |
| Frozen corn kernels | 2–3 minutes |
Mar 24, 2022
Sugar-seasoned water, however, brought out the natural sweetness of the corn the same way that salted water enhanced the flavors of other vegetables.
Should you soak corn before cooking? ›
Soaking the corn husks in water has two important purposes. For starters, soaking the corn in water prevents the corn husks from burning or catching on fire. Secondly, the excess moisture helps steam the corn inside the husk and makes the corn kernels as juicy and plump as possible.
Is 20 minutes too long to boil corn? ›
Avoid cooking corn for too long. "If you have super fresh corn — which can even be eaten raw — it's a waste of time to cook for the common recommended time of 20 [or more] minutes," says Jones. Overcooking can also result in chewy and firm kernels. You can steam for 8-10 minutes or less, or even use the microwave.
Why add sugar to boil corn on the cob? ›
Juicy fresh corn on the cob gets an extra boost of sweetness when it's cooked in slightly sweetened water. You can use as much or as little sugar as you like. Try it several ways to figure out what level of sweetness you like best.
How do you know when corn is fully boiled? ›
It's a delicate change, but corn on the cob is cooked when the yellow color intensifies, the kernels grow plumper, and the kernels should feel tender (you can poke one with a sharp knife if you must). Leaving them in the pot for too long will cause them to turn tough or soggy.
Why do you boil corn in milk? ›
Boiling corn on the cob brings out its natural sweetness. But if you want an even juicier and sweeter crisp-tender bite, swap out some of the water for milk. The milk enhances the flavor and texture. It also infuses the corn on the cob with milk and butter, resulting in salty, buttery kernels.
Does corn float when you boil it? ›
directions. In a large pot, enough to hold the corn, fill it with water to cover the corn (the corn should float).
Do we need to add salt while boiling sweet corn? ›
When cooking fresh corn in boiling water, skip the salt. Almost 15 years ago we found that cooking fresh corn in salted water made the skins of the kernels tougher than those of corn cooked in plain water. Back then we attributed the toughening effect to the presence of the calcium used in the salt's anticaking agent.
Is it better to boil corn with the husk or without? ›
Cooking corn in the husk keeps in the sweet flavor of every kernel, making for perfectly boiled corn and a gorgeous presentation.
Drop the corn into a large pot filled with boiling salted water. Cover the pot and let the water return to a boil again, then turn off the heat and keep the pot covered. After about 5 minutes, remove enough ears for a first serving.
Why soak corn in salt water? ›
The best you could argue is that the corn becomes more deeply seasoned, as some of the salty-sweet water works its way in between the kernels.
Do you remove corn from water after boiling? ›
I usually bring the water to a rolling boil, before putting the corn in, then I return it to a boil & cover the corn, turning off the heat. Then I remove the corn after 7–8 minutes. If the corn is fresh, not at all. New breeds are so tender they really don't need to be softened up too much.
Do you have to cook corn before eating? ›
Eating raw corn is safe and nutritious, confirms Chef Francine Marz, Dean of Culinary & Hospitality at Culinary Institute of the South at Technical College of the Lowcountry in South Carolina. "Yes, you can eat raw corn," says Marz. "It's actually quite good for you."
What is the most nutritious way to prepare corn? ›
This method is quick, and healthy, too. That's because steaming preserves the corn's nutrients better than other methods (like boiling). These healthy corn recipes would be a good way to put your steamed corn to use.
How is corn prepared and eaten? ›
You can boil, steam, roast, or grill corn on the cob. Keep the husk on for roasting and grilling. For faster cooking, put corn in the microwave for about 2 minutes per ear. You'll find that this veggie also makes a hearty addition to soups, stews, and casseroles.
What is the traditional preparation of corn? ›
Nixtamalization (/ˌnɪkstəməlɪˈzeɪʃən/) is a process for the preparation of maize, or other grain, in which the grain is soaked and cooked in an alkaline solution, usually limewater (but sometimes aqueous alkali metal carbonates), washed, and then hulled.
