Cooking with Tammy Kelly: Fresh corn season is here

Fresh Corn Season is Here

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 5 ½ 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 you 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.  

Stir 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 ounce container sour cream

1, 14.75 ounce can creamed corn

2, 8.5 ounce boxes corn muffin

2 large eggs, beaten

2 teaspoons kosher salt

Preheat the oven to 350 degrees.  Lightly grease 13 x 9 inch baking dish with butter.

In a large skillet, melt the butter over medium heat.  Add the onion, and cook, stirring occasionally, until softened, about 8 minutes.  Stir in the jalapeno and garlic.  Cook, stirring occasionally, 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 onion mixture.  Stir until well combined.  Spoon the mixture into the prepared dish and spread in an even layer. 

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

Serves 12, each serving contains; Calories 392, Fat 22g., Carbohydrates 41g., Fiber 4g., Protein 7g.

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 three 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, stirring often, until softened, another 3 minutes.  

Add the wine and stir, bringing it to a simmer.  Add the diced potatoes and chicken stock to the pot and bring to a simmer.  Cook, uncovered, until the potatoes are tender, 

Add the corn to the pot and simmer for 3 minutes.  Add the crabmeat and cream and simmer for about 3 minutes more, or until the chowder is heated all the way through.  

Serves 6-8, each serving contains; Calories 365, Fat 14g., Carbohydrates 37g., Protein 22g.

Traditional Creamed Corn

2 tablespoons unsalted butter

¼ cup finely chopped yellow onion

4 cups fresh corn kernels, from about 8 ears of corn

1 teaspoon salt

¼ teaspoon black pepper

2 tablespoons flour

1 ½ cup 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, stirring often, until translucent, about 2 minutes. 

Add corn, salt and pepper, cook stirring occasionally, until corn becomes tender and juicy, 6 to 8 minutes. 

Sprinkle flour over corn mixture, cook, stirring often, until well combined, about 30 seconds.  Add whipping cream, and if desired, honey, stir until combined and free of lumps.   Cook over medium heat, stirring often, until sauce thickens and coats corn well, 3 to 4 minutes.  Garnish with chives and serve.  Serves 6-8.

Blueberry and Corn Crisp

(Adapted from a Bon Appetit 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

For the Filling

Toss the blueberries, sugar, lemon zest, lemon juice, cornstarch, and salt in a shallow 2 quart baking dish.

For the Topping and Assembly

Preheat oven to 375 degrees.  Whisk flour, sugar, and salt in a medium bowl to combine.  Using your hands, work butter into dry ingredients until no dry spots remain and mixture holds together when squeezed.  Add corn and toss to evenly distribute.  Press topping between your fingers and break into large pieces over filling.  

Bake crisp until topping is golden brown and juices are thick and bubbling, 50 – 60 minutes.  Transfer to a wire rack and let cool 30 minutes before serving.  

Crisp can be made 1 day ahead.  Store, covered tightly at room temperature. 

Serves 8, each serving contains; Calories 350, Fat 15g., Carbohydrates 40g., Protein 3g.