Corn on the cob is a summertime tradition! Although we often associate corn with the color yellow, it actually comes in a host of different colors, including red, pink, black, purple and blue. While corn is available year-round, locally grown varieties available during the summer offer the freshest flavor at a great price.

How it’s grown:

• Corn can be grown in any region, but may take more time to mature depending on conditions.
• The majority of U.S. corn is grown in the Midwest.
• Each corn stalk can grow up to 15’ tall, and the roots can be as far as 3-5’ down.
• Each corn plant can generally produce 1-2 ears of corn.

How to shop for it:

• Look for ears of corn that feel full and plump in your hand, with golden-pale, slightly sticky silk (thin hairs) at the top of the corn – the more the better!

How to store it:

• Place ears of corn in an airtight container in the refrigerator if you don’t intend to cook them on the day of purchase. Do not remove the husk, since it naturally protects the flavor.
• Fresh, whole corn freezes well if placed in heavy-duty freezer bags for up to 1 year, while the kernels can be frozen for 2-3 months.

How to prepare it:

• Start by peeling the husk back from the top and removing it completely. Remove all the silk that runs from top to bottom. Finish by breaking off the stalk at the bottom.

How to eat it:

• You can put corn right onto the grill! Even better, top it with fresh cilantro and cotija cheese right after cooking.
• Toss fresh corn and arugula with whole grain pasta for a fresh, summery entrée.
• Ground cumin, lime juice, fresh corn and diced avocado make a simply delicious summer salad.

Nutrition Highlights:

• Corn is high in fiber, which aids in digestion, plus it provides good amounts of folate, thiamin, phosphorus, vitamin C and magnesium.
• Corn contains higher amounts of antioxidants than many other cereal grains, including carotenoids, which support eye health.

For more information about dietitian services, visit www.TheLittleClinic.com.