In the words of the famous Tariq, better known in 2022 as the “Corn Kid”, when it is time for
fresh corn to hit local markets, it is a “corntastic” day. Corn just makes you happy!! There are
few fresh seasonal vegetables that bring the business to the Farmers Market more than fresh
corn. Customers flock to the market to buy bushel bags at a time.
Corn is critical in the products of many, many items that we use almost every day, like grits,
cereals, chips, tortillas, and so much more. It is also used in many animal feed products as well.
Is corn healthy? 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.
Sweet Corn and Fresh Veggie Pasta Salad
For the Salad
1 ¼ cup uncooked orzo pasta, whole wheat if you can find it
5-6 ears fresh sweet corn, shucked
¾ cup fresh cucumber peeled and diced
½ cup onion, diced
1 red pepper, sliced, seeded and diced
1 green pepper, sliced, seeded and diced
1 cup celery, diced
1 cup fresh cilantro, chopped
1 clove garlic, minced
For the Dressing
2/3 cup light olive oil
2/3 cup rice wine vinegar
2 cloves garlic, minced
2 limes, juice and zest
2 teaspoons ground cumin
1 teaspoon oregano
¼ teaspoon cayenne pepper
2 teaspoons salt
2 teaspoons pepper
For the salad, cook the orzo pasta, following directions. Strain the pasta to drain, and rinse with
cool water. Place the drained pasta in a small bowl.
Meanwhile, to prepare the dressing, place all of the dressing ingredients in a small
microwavable bowl and combine with a whisk.
Place the bowl or cup in the microwave for about a minute to warm the dressing slightly. This
will aid in combining the flavors and the oil and vinegar.
Whisk the ingredients again and then stir half of the dressing into the cooled pasta.
Place the pasta mixed with the salad dressing in the refrigerator to chill while preparing the
remaining salad.
For the salad, remove the kernels from each ear of corn using a sharp knife. Place the kernels in
a small microwavable bowl, sprinkle with about ¼ cup of water and cover.
Cook on high in the microwave for 3-4 minutes. The corn should be steamed and softened. Once
cooked, drain the water and place in a large bowl.
Add the chopped and diced vegetables to the large bowl with the corn and toss with the fresh
garlic.
To serve, add the reserved salad dressing to the vegetables in the large bowl, then stir in the
chilled orzo pasta. Salad can be served right away or refrigerated to marinate overnight. Serves
10 as a side dish.
Fresh Sweet Corn Soup
6 large ears fresh corn, or 4 cups corn kernels
1 cup onion, diced
2 ribs celery
2 garlic cloves, minced
1 pound of red potatoes, finely diced
2 tablespoons olive oil
2 tablespoons butter
4 cups vegetable broth
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon dried basil
1 teaspoon kosher salt
Fresh ground pepper, to taste
Optional for topping, sour cream, cheese, chopped red pepper, chopped fresh tomato, or thinly
sliced chives
Heat the olive oil and butter in a large pot over medium heat. Add the onion, and celery and cook
until softened, about 5 minutes. Add the garlic and cook an additional minute.
Dd the corn potatoes, broth, water, thyme, basil, oregano, and salt and bring the pot to a boil.
Once boiling, simmer 10 to 12 minutes until potatoes are soft. Taste and add up to another ½
teaspoon kosher salt and fresh ground pepper to taste.
Blend partially with an immersion blender so that it is partially creamy and part chunky, you can
eat it without blending or you can remove a portion of the soup and blend and return to the
original pot.
Serve warm with desired garnishes. Add sour cream or cheese for a more filling bowl. Serves 4.
Exquites, Mexican Street Corn Salad
(This is the easy way to eat street corn with all of the taste and way less mess)
2 tablespoons vegetable oil
4 ears fresh corn, shucked, about 3 cups fresh
Kosher salt, to taste
2 ounces feta or cotija cheese, firmly crumbled
½ cup finely sliced green onions
½ cup fresh chopped cilantro leaves
1 jalapeno pepper, seeded and stemmed, finely chopped
1 garlic clove, minced
2 tablespoons mayonnaise
1 tablespoon fresh squeezed lime juice
Chile powder or red pepper flakes, to taste
Heat the oil in a large nonstick skillet over high heat, until shimmering. Add fresh corn kernels,
season to taste with salt, toss once or twice, and cook without moving until the charred on
second side, about 2 minutes longer. Continue tossing and charring until corn is well charred all
over, about 10 minutes total. Transfer to a large bowl.
Add cheese, green onions, cilantro, jalapeno, garlic, mayonnaise, lime juice, and Chile powder,
and or red pepper flakes and toss to combine. Adjust salt, and other seasonings to taste. Serves
4.
Mexican Street Corn and Chicken Casserole
(This recipe can be made with the chicken as an entrée, or without the chicken as a side
dish)
6 cups fresh corn kernels
3 cups, cooked and shredded chicken
8 ounces cream cheese, softened
½ cup sour cream
¼ cup mayonnaise
2 cups hand shredded cheddar cheese, or pre-shredded Mexican Blend
1, 4 ounce can diced green chilis
½ cup crumbled cotija cheese
1 teaspoon chili powder
½ teaspoon garlic powder
¼ teaspoon cayenne pepper, optional, to taste
Optional for serving, fresh cilantro and or lime wedges
Preheat your oven to 350 degrees, and grease a 9 x 13 inch baking dish with nonstick spray.
In a large mixing bowl, beat together softened cream cheese, sour cream, and mayonnaise until
smooth and creamy.
Stir in the corn, green chilis, 1 cup of the shredded cheese, cotija cheese, chili powder, garlic
powder, and cayenne pepper. Once blended well, add the shredded chicken and combine.
Sprinkle the remaining cup of cheese over the top.
Bake uncovered for 30-35 minutes, until the casserole is bubbling and the cheese on top is
golden. Cool for 5 minutes to allow to set, and garnish with fresh cilantro and serve with lime
wedges on the side. Serves 8.