Eat 5 A Day for Good Health!
Nutritional and Other Information
About Sweet Corn from
the Barren County Farmers' Market

Eat 5 A Day for Good Health!

Over the years, farmers and scientists have been trying to breed varieties of sweet corn that are high in sugar.

The “supersweet” varieties available today convert their sugar to starch more slowly than older varieties, making them keep their flavor longer.

This is a wonderful thing due to the time it may take to ship corn to other areas of the world.

The old adage: "Put the pot on to boil before picking the corn," doesn't apply anymore for the newer varieties. You will find that you no longer have to worry so much about putting a pot of water on to boil before running out back to pick and shuck corn to cook immediately.

Corn can be yellow, white, or bicolored.

Eat 5 A Day for Good Health!

Selecting a quality product

Look for corn with husks that are bright green and have well-filled ears with plump kernels. You don't have to shuck an ear of corn to make sure it is suitable, if in doubt, very carefully pull back the tip of the husks and check the kernels around the tip. The silks at the tip should be browning and partly dry.

The kernels at the tip of the ear should be smaller than the rest, large kernels can indicate corn that is overly mature.

Avoid corn with under-developed kernels, wilted or dried husks, brown kernels, or depressed areas on the kernels.

Remember when buying organic vegetables, you may find worms at the tips since no pesticides were used. Just cut or break the tip off and use the rest of the corn as normal.

Eat 5 A Day for Good Health!

Tips on Storage

Sweet corn should be refrigerated immediately and eaten soon after purchase as its quality deteriorates rapidly after harvest. Leave the husks on until you are ready to prepare the corn to retain moisture in the ear.

Tips on cooking

Remove the husks and silks prior to cooking. A vegetable brush will aid in the removal of stubborn silk if used gently or you can rotate the ear in your hand while holding under water to loosen the silks.

If you find a worm or two in the ear, there’s no reason to discard the entire ear, simply remove the portion with the worm.

You may cut the kernels from the cob or cook the cob intact. Corn can be steamed, boiled, grilled, microwaved or roasted.

Older sweet corn can be added to soups, stews, casseroles and other cooked dishes.

Ways to use:

Corn pudding
Add to salsa for an interesting texture
Leave in the shuck and grill
Corn relish


Calico Corn

1/2 stick butter
1 large red bell pepper, finely diced
2 garlic cloves, peeled and minced
1 fresh jalapeno chile pepper, stemmed and minced
3 cups frozen corn kernels, defrosted
1 20 ounce can white hominy, drained
4 green onions, trimmed and sliced
1/2 teaspoon salt

In a large skillet over medium heat, melt the butter. Stir in the sweet red pepper, garlic, jalapeno and cook, stirring once or twice, for 5 minutes. Stir in the corn, hominy, green onions, and salt and cook, covered, stirring once or twice, until heated through, about 4 minutes. Adjust the seasoning and serve immediately.

Cheese Scalloped Corn

2 eggs, beaten
2 16 oz cans corn, cream-style
1 cup milk
1 cup cracker crumbs
1/2 cup chopped onions
1/2 cup chopped green peppers
1 cup cheddar cheese, shredded
1/4 teaspoon salt
1/8 teaspoon pepper

Beat eggs in large mixing bowl; stir in remaining ingredients. Spoon mixture into 2 greased 1-quart casseroles. Bake, uncovered, at 350 degrees for about 35-40 minutes. Makes 8-10 servings.

Hamburger Corn Bake

1 1/2 lb hamburger
1 cup onion, chopped
2 cups cooked, whole kernel corn
1 can cream of chicken soup
1 can cream of mushroom soup
1 cup sour cream
1/4 cup chopped bell pepper - any color
3/4 tsp salt
1/4 tsp pepper
3 cups noodles

Cook the hamburger and onion in large saucepan until meat is brown and onion cooked. Stir in other ingredients except noodles which you cook separately, drain and then add. Turn into casserole dish and cover with bread crumbs that have been mixed with 2 tblsp melted butter. Bake in 350 oven 45 min. or until hot. If you wish you can put chow mein noodles on top instead of bread crumbs.

Baked Barbecued Corn

6 ears corn with husks
3 tbsp butter or margarine
1 tsp chili powder
1/2 tsp onion powder
1/2 tsp salt
Dash black pepper
2 tbsp water

Pull husks carefully from corn so that husk remains attached to the bottom of corn ear. Remove silk from corn. Melt butter in small saucepan, add seasonings and stir. Brush butter mixture on ear of corn. Pull corn husk up to cover corn and tie with string. Place in 13 x 9-inch glass baking dish, sprinkle with water, cover with foil and bake at 350 degrees for 30 minutes. Serves 6.

Grilled Barbecued Corn:

Prepare corn as above to the point of placing corn in the baking dish. Instead place corn directly on the grill over a medium hot charcoal fire. Cook for 30 to 40 minutes, turning every few minutes. Remove husk which will be brown and dry before serving.

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