Fresh Corn: A Farmers Market Favorite

There are few fresh seasonal vegetables that bring the business to the Farmers Market than corn. Customers flock to the market to buy bushel bags at a time. The average American eats about 5½ pounds of fresh sweet corn every year, certainly making it one of the most popular crops grown in the United States. Corn is very versatile, off the cob as a vegetable, or in products like cereal, grits, tortillas and chips as a grain.

Corn has plenty of insoluble fiber, making it a low-glycemic index food, which means it is digested slowly and will not cause a sudden spike in blood sugar. Normally, a half a cup of corn, or one medium sized ear has approximately, 98 calories, 24 grams of carbohydrates, 2 grams of fiber, almost 1 gram of fat, 3 grams of protein, 5 milligrams of sodium, and 4 grams of sugar.

Corn also aids in digestive and gut health, improves eye health and protects your heart. It also provides nutrients and vitamins your body needs to function well, such as calcium, folate, magnesium, potassium, vitamin A, and vitamin C.

Use your fresh corn to try these yummy recipes.

Mexican Street Corn Salad

• 4 cups fresh corn
• 1 tablespoon avocado oil
• ½ red bell pepper, diced
• ½ red onion, diced
• 1 jalapeno, deseeded and diced small
• ½ cup cilantro
• ½ cup Greek yogurt
• 1 large lime, juiced (about 3 tablespoons)
• 1 teaspoon salt
• ½ teaspoon chili powder
• ½ teaspoon cumin
• ½ teaspoon paprika
• 1/3 cup crumbled cotija cheese, more for sprinkling on top

Heat a large skillet over high heat with avocado oil. Once hot, add in the corn. Char the corn slightly so that it has a roasted flavor, you want some brown bits. It should take about 4–6 minutes, tossing occasionally.

Pour into a large bowl and let cool.

Prepare the rest of your veggies (peppers, onions, and cilantro). Once chopped, add them to the bowl with the corn.

In a small bowl, whisk together Greek yogurt, lime juice, salt, chili powder, cumin, and paprika. Stir in cheese.

Add the yogurt sauce to bowl and stir to combine everything well. Top with additional cotija cheese and cilantro.

Store in fridge for up to five days. Serves 4.

Muffin Mix Corn Souffle

• ½ cup unsalted butter, plus more for greasing
• 1 onion, chopped
• 2 jalapenos, stemmed and chopped
• 2 garlic cloves, finely chopped
• 3 cups fresh yellow corn kernels
• 1 (16 oz) container sour cream
• 1 (14.75 oz) can creamed corn
• 2 (8.5 oz) boxes corn muffin mix
• 2 large eggs, beaten
• 2 teaspoons kosher salt

Preheat the oven to 350°F. Lightly grease a 13×9 inch baking dish with butter.

In a large skillet, melt the butter over medium heat. Add the onion and cook until softened, about 8 minutes. Stir in the jalapeno and garlic and cook until fragrant, about 2 minutes. Stir in the corn and cook until tender, about 4 minutes. Transfer the mixture to a large bowl.

Add the sour cream, creamed corn, corn muffin mix, eggs, and salt to the bowl. Stir until well combined. Spoon into the prepared dish and spread evenly.

Bake until set, puffed in the center, and lightly browned, 50 to 60 minutes. Let cool 5 minutes before serving.

Serves: 12
Nutrition: 392 Calories, 22g Fat, 41g Carbohydrates, 4g Fiber, 7g Protein

Crab and Fresh Corn Chowder

• 4 slices thick-cut bacon, cut into thin strips
• 1 large onion, chopped
• 2 stalks celery, finely diced
• 1 teaspoon salt, more to taste
• ¼ teaspoon black pepper, more to taste
• ½ cup dry white wine
• 1 ½ pounds new potatoes, cut into ½ inch pieces
• 4 cups low-sodium chicken stock
• 3 cups corn kernels (about 3 ears)
• 1 pound fresh or frozen crab meat
• ¾ cup heavy cream, or more to taste
• Juice of ½ lemon (2 tablespoons, or more to taste)
• 2 tablespoons chopped fresh parsley

In a large soup pot over medium heat, cook and stir the bacon until it begins to crisp, about 3 minutes. Add the onions, celery, salt, and pepper. Cook until softened, about 3 minutes more.

Add the wine and bring to a simmer. Add the potatoes and chicken stock, simmer uncovered until potatoes are tender.

Add the corn and simmer for 3 minutes. Add the crabmeat and cream, simmer for another 3 minutes or until heated through.

Serves: 6–8
Nutrition: 365 Calories, 14g Fat, 37g Carbohydrates, 22g Protein

Traditional Creamed Corn

• 2 tablespoons unsalted butter
• ¼ cup finely chopped yellow onion
• 4 cups fresh corn kernels (from about 8 ears)
• 1 teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons flour
• 1 ½ cups heavy whipping cream
• 1 tablespoon local honey (optional)
• Chopped fresh chives for garnish

Melt butter in a large skillet over medium. Add onion and cook until translucent, about 2 minutes.

Add corn, salt, and pepper. Cook, stirring occasionally, until corn is tender, 6 to 8 minutes.

Sprinkle flour over the corn, stir until combined, about 30 seconds.

Add whipping cream and honey (if using), stir until thickened, 3 to 4 minutes. Garnish with chives and serve.

Serves: 6–8

Blueberry and Corn Crisp

(Adapted from a Bon Appétit Recipe)

For the Filling

• 5 cups fresh blueberries
• 1/3 cup sugar
• 2 teaspoons finely ground lemon zest
• 1 tablespoon cornstarch
• ¼ teaspoon salt

For the Topping and Assembly

• 2/3 cup all-purpose flour
• 2/3 cup coarse-grind cornmeal
• 1/3 cup sugar
• 1 teaspoon kosher salt
• 10 tablespoons chilled unsalted butter, cut into pieces
• 1 cup fresh corn kernels

Preheat oven to 375°F. Toss the blueberries, sugar, lemon zest, lemon juice, cornstarch, and salt in a shallow 2-quart baking dish.

Whisk flour, sugar, and salt in a medium bowl. Work in butter until the mixture holds together when squeezed. Add corn and toss to distribute. Crumble mixture over the fruit.

Bake until golden brown and bubbling, 50–60 minutes. Cool 30 minutes before serving.

Serves: 8
Nutrition: 350 Calories, 15g Fat, 40g Carbohydrates, 3g Protein