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Having a Sweet Corn Craving? Josefina Ibarra, R.D.,

University of Wyoming Extension Nutrition and Food Safety Educator, Southwest Wyoming

Mmmmmmm! Sweet corn is one of the most common vegetables

enjoyed by families and friends. This popular food is packed with important

nutrients such as niacin, folate, Vitamin A and fiber.

The nutrient folate helps to prevent neural-tube birth defects in pregnant

women, and has recently been found to help reduce the risk of heart disease and

stroke. In addition, sweet corn contains a lot of fiber, about 2.15 grams a

serving, which helps aid digestion. The biggest plus, though, is that it’s so delicious--especially

when you get it at the season’s peak. Find some fresh summer sweet corn and enjoy!

How do you know sweet corn is fresh when selecting it? Look for bright green husks,

silks free of decay and worm infestation, and fresh stalks. Brown stalks are an indication of

sweet corn being picked over two days ago. Take a peek under the husk to make sure ears are

well covered with plump kernels. Things to avoid include corn with brown husks and ears with

undeveloped, unusually large, dented, or dark-yellow kernels as they tend to be tough and not as

sweet.

Sweet corn starts converting sweet tasting sugars into bland starches right after it is

picked. At harvest it has an 80:20 sugar-starch ratio but, within three days, the ratio can become

20:80. This makes the difference between a sweet-tender corn and a mealy-tough corn. Look for

fresh, locally-grown, in-season produce for better flavor and higher nutrient content.

An old saying is to “start the water boiling, run to the patch, pick and husk the corn, and

run back to the pot, cook the corn, and eat or process immediately.” However, that’s not always

practical or possible for many of us, so if you plan to store sweet corn; keep it in the refrigerator

with the husks left on, using perforated plastic bags. Keeping the corn cool will help slow down

the sugar-to-starch conversion. In addition, remove the long stem and biggest outer leaves to

prevent loss of moisture.

Having a Sweet Corn Craving? - Page 2 of 3

If you’re interested in long-term storage, freezing is the best method for maintaining

quality and nutrition. Corn can be stored up to 9 months at 0 degrees Fahrenheit using freezer

containers or freezer bags. Label your container with the products and the date. Other options

including pressure canning, dehydrating and pickling.

Freezing “Sweet” Sweet Corn

Preparation – Select tender, freshly picked corn in the milk stage. If a sweet, milky juice is

released from the kernels (milk stage), the corn is ready for harvest. Husk and trim the ears,

remove silks, and wash.

Corn-on-the-cob – Blanch corn-on-the-cob by immersing the cobs in boiling water. Blanch

small ears (1 1/4 inches or less in diameter) for 7 minutes, medium ears (1 1/4 to 1 1/2 inches in

diameter) for 9 minutes, and large ears (over 1 1/2 inches in diameter) for 11 minutes. Cool

promptly and completely to prevent a “cobby” taste. Cooking should be stopped quickly by

dunking the cobs into ice water. After draining, package the corn and then seal and freeze in

plastic containers or plastic freezer bags.

Source: Canner’s Corner, Issue 6, University of Wyoming Extension.

Finally, How to prepare sweet corn? There are so many different ways to serve it: corn-

on-the-cob, in salads, fritters, salsas, or chowders, or by itself. You can also prepare it in a

variety of ways: boiled in water; grilled, either in or out of the husk; baked; or even microwaved.

Enjoy this Mexican recipe!

Elote (4 servings)

4 ears of corn

1/2 cup mayonnaise (Think “light”.)

1/2 cup Cotija cheese (Parmesan may be substituted.)

2 limes cut into wedges

2 Tablespoons chili powder

1 Tablespoon cumin

salt

Prepare a grill or grill pan with high heat. Keep corn in husks, or remove one strip of

husks. Place directly on the grill.

Cook for 10-15 minutes, turning occasionally, until husks are well blackened and the

kernels are bright yellow.

Having a Sweet Corn Craving? - Page 3 of 3

If serving on the cob, remove husks and slather each ear with a generous spoonful of

mayonnaise. Add the juice of one lime wedge per ear, followed by a pinch of salt, a healthy

sprinkle of cheese and a light dusting of cumin and chili powder. If serving off the cob, cut the

kernels off of each ear. Place into a jar or small cup and top with remaining ingredients.

For Living Well in Wyoming food preservation tips, contact your

County University of Wyoming Extension Nutrition and Food Safety

Educator.

Sources: Sarah R. Labensky and Alan M. Hause, Oncooking, a textbook of culinary fundamentals, third

edition.

www.urbanext.illinois.edu/veggies/corn.cfm

Patty Griffith, retired University of Wyoming Extension Educator, Canner’s Corner, Issue Six,

www.wyomingextension.org/agpubs/pubs/MP119_6.pdf

August, 2011