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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
creamed corn IMG 1433

Summertime Sweet Corn

I grew up on a farm surrounded by fields of corn and soybeans. We had a garden filled with tomatoes, green beans, bell peppers, and watermelon. But my favorite summertime memory was selling our family's sweet corn on the roadside in our small town. A hot job of sitting in the sun was well worth the few bucks my brother and I took home. After a hard day's work, we always came home to a meal with corn on the cob, and not once did I ever grow tired of it!

Not to be confused with field corn, which is a commodity crop used in the manufacturing of products like corn oil, ethanol, livestock feed, high fructose corn syrup, and much more, sweet corn can be harvested, boiled and eaten within a matter of minutes. In fact, sweet corn tastes considerably better when it is eaten within 1 to 2 days of being picked. Therefore, I recommend purchasing your sweet corn from a local farmer or farmer's market and ask them when it was picked. Peel back the husk and silk and look for smooth, plump kernels that are milky when poked with a toothpick.

Sweet corn is quick, easy to prepare, and nutritious. Corn is considered a "starchy" vegetable, but that's not a bad thing. It's high in fiber, potassium, niacin, folate, and it contains vitamin A. To prepare corn, you'll need to shuck it by pulling the husks down the ear and snapping 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. Traditionally, corn is boiled in water for approximately 4 minutes, depending on the size of the ear. Don't overcook it or the kernels will become tough. But sweet corn may also be microwaved, steamed, roasted and grilled. To learn more about sweet corn, go to University of Illinois Extension's, Watch Your Garden Grow website.

Kids love to eat corn on the cob; it's fun, messy and delicious! But if you're looking for a change, try taking it off the cob with this delicious and healthier version of creamed corn.

Southern Style Creamed Corn (Printable PDF)

6 medium ears fresh corn or about 4 cups
1 tablespoon reduced-fat margarine
¼ cup water
½ cup evaporated skim milk
2 teaspoons cornstarch
1/8 teaspoon white pepper

  1. Cut corn from cobs, scraping cobs well to remove all milk.
  2. Combine corn, margarine and water in saucepan. Cover and cook over medium heat for 10 minutes or until corn is done, stir occasionally.
  3. Combine remaining ingredients. Beat with spoon until cornstarch is well blended. Add to corn, stirring well.
  4. Cover and cook about 3 minutes or until thickened and bubbly. Stirring often

Yield: 6 servings

Nutritional Analysis per serving: 128 Calories, 1 gram fat, 28 grams carbohydrate, 3 grams dietary fiber, 1 milligram cholesterol, 282 milligrams sodium, 5 grams protein

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Haven't had corn from the garden yet but have cauliflower, broccoli, kale, beets, onions, peas, eggplant and will probably start picking green beans this weekend! Can't wait to try this recipe:0)
by Beverly Long on Wednesday 7/11/2012