Have a Plant: Fruits & Veggies for Better Health

Insider's Viewpoint: Expert Supermarket Advice: Supersweet Summer. Andrea Samson, Big Y Foods, Inc. Fruits And Veggies More Matters.org

When you think of summer, a few things usually come to mind. But whether it’s barbeques, pool parties or trips to the beach, one summer foodie favorite is always a hit – corn on the cob. But why wait until summer to enjoy this tasty vegetable? With Florida-grown Supersweet corn you don’t have to wait. April to May is this corn’s peak growing season so you can enjoy the taste of summer right now! Plus, because its natural sugars convert to starch at a slower pace, it stays fresher longer.

Sweeter than other varieties, this golden yellow and white corn is a versatile vegetable. And with so many ways to cook corn (grilled, boiled, baked, sautéed), its sweet taste never gets boring. Think corn doesn’t stack up nutritionally compared to other veggies? Think again. Corn is a good source of vitamin C, thiamin, fiber and folate. Plus, it naturally contains just 75 calories per ear. Additionally, corn contains lutein and zeaxanthin, two antioxidants that may help prevent heart disease and cancer. And that’s not all. These antioxidants may reduce the risk of macular degeneration, too.

For three (3) new healthy ways to enjoy sweet corn, use the recipes from the Fresh Supersweet Corn Council below. They’re the perfect way to spice up the traditional butter and salt laden corn on the cob with a healthful twist.

Supersweet Corn Recipes

Crunchy Corn Salad
Serves: 4-6

  • 4 ears fresh corn, husked
  • 1 can (19 ounces) black beans, rinsed and drained
  • 1 cup tomato or sweet red pepper, chopped
  • 3 tablespoons scallions, thinly sliced
  • 1/3 cup prepared vinaigrette salad dressing
  • ¼ teaspoon hot pepper sauce

Directions

  1. Cut kernels from cobs.
  2. In large bowl, combine kernels with beans, tomato or pepper, and green onion.
  3. Add salad dressing and hot sauce; toss to coat.
  4. Serve over dark green leafy lettuce if desired.

Skillet-Grilled Corn
Serves: 6

  • 6 ears fresh corn, husked
  • 2 tablespoons olive oil
  • 1 teaspoon garlic, finely chopped
  • ¼ teaspoon Italian seasoning

Directions

  1. Heat a large, heavy skillet over high heat.
  2. Add corn; cover and cook, turning occasionally until lightly browned on all sides, about 3 to 5 minutes.
  3. Meanwhile, in a small microwavable bowl, combine oil, garlic and Italian seasoning.
  4. Microwave mixture on high for 30 seconds.
  5. With tongs, remove corn to a platter.
  6. Brush with oil mixture.

Roasted Succotash
Serves: 8

  • 4 ears fresh corn, husked
  • 3 cups (1 pound) zucchini, diced
  • 1 cup (1 large) sweet red bell pepper, chopped
  • 2 tablespoons vegetable oil
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper

Directions

  1. Preheat oven to 500 degrees F.
  2. Cut kernels from cobs.
  3. Line two rimmed baking sheets with foil.
  4. In a bowl, combine corn kernels, zucchini, red pepper, oil, salt and pepper.
  5. Spread out on prepared baking sheets.
  6. Roast for 15 minutes, switching positions of the pans halfway through cooking.
  7. With a spatula, scrape succotash into a serving bowl.
  8. Stir in 1 to 2 teaspoons lime juice if desired.

Andrea Samson, RD, LDN
Registered Dietitian
Big Y Foods, Inc.

Fruit & Vegetable Recipes
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