Corn
Corn, one of the world's three major staple grains, has plump golden kernels with a naturally sweet taste and can be eaten as either a staple food or a vegetable, making it one of the most versatile grains on the vegetarian table.
Nutrition
Fresh corn contains about 112 kilocalories and 2.9 grams of dietary fiber per 100 grams, and is rich in carotenoid antioxidants like zeaxanthin and lutein — both especially beneficial for eye health, making corn a natural source of eye-protective nutrients.
How to Choose
Choose fresh corn with tightly wrapped husks, dark, dry silk, and plump, evenly arranged kernels underneath that are bright yellow or creamy white and release a milky juice when pressed with a fingernail. Shriveled, sunken kernels or blackened tips are signs the corn is no longer fresh.
Cooking
Steaming or boiling whole ears of corn in the husk for 15-20 minutes best preserves their sweetness and nutrients. Corn can also be cut into segments for soup, cut off the cob and stir-fried, or ground into cornmeal as a staple food. Glutinous corn is best steamed and eaten as is, while sweet corn is better suited to quick boiling or grilling.
Storage
Fresh corn is best refrigerated in the husk and eaten within 2-3 days — the longer it sits, the more its sugars convert and its texture toughens. For longer storage, cook it, cut off the kernels, and freeze them; they'll keep for 2-3 months.
Tips
A simple way to judge corn's freshness is to look at the color and moisture of the silk — darker, glossier, moister silk means fresher corn, while dry, whitened silk suggests it's been sitting a while. Glutinous corn is sticky and sweet, best enjoyed simply steamed, while sweet corn has a higher sugar content and more moisture, making it well suited to quick cooking or blending into corn juice and creamed corn soup.
