July -- Corn

Maize or corn is a large grain plant that was first domesticated by indigenous peoples in southern Mexico thousands of years ago.  It is a staple food in many parts of the world and surpasses the production of wheat or rice.  Not all maize is consumed by humans.  Some is used for corn ethanol, animal feed, corn starch and corn syrup.  There are six major types of corn: dent corn, flint corn, pod corn, popcorn, flour corn and sweet corn.
Popcorn and sweet corn are commonly eaten varieties.  Refined corn products such as tortillas, tortilla chips, polenta, cornmeal, corn flour, corn syrup and corn oil as also widely consumed.  
Corn is a whole grain with vitamins, minerals, and fiber.  Corn contains a higher amount of vitamin A than other grains and is a great source of antioxidants.  The specific nutrients are protein, fiber, copper, zinc, magnesium, vitamin B-6, potassium and niacin.

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​Mexican Street Corn Salad  (jocooks.com)

Ingredients:

• 4 cups corn (about 5 ears), cut from the cob
• 1 Tbsp olive oil
• 1 red bell pepper, chopped
• 1 small red onion, finely chopped
• ½ cup fresh cilantro, chopped
• 1 jalapeno pepper diced
• ½ to 1 avocado chopped
• 4 Tbsp lime juice (from about 2 limes)
• 1 tsp cumin ground
• ½ to 1 tsp smoked paprika (to taste)
• ½ tsp black pepper
• ½ tsp salt
• 2 Tbsp sour cream or yogurt (I usually omit this)
• 2 Tbsp mayonnaise or Vegenaise (I usually omit this)  
• ½ cup cup cotija cheese (or feta), crumbled

Instructions:

1. Cut the corn off the cob.  I used 5 ears to get about 4 ups.  You can also use canned or frozen corn.  If using frozen, no need to thaw it out.
2. Heat the olive oil  in a large skillet over high heat.  Add the corn and stir it around.  Cook for about 3 to 5 minutes or until the corn starts to har, which is why we are using high heat.  If using frozen corn, you will need a couple minutes extra to get the right charred bits.
3. Transfer the corn to a large bowl and let it cool for a few minutes.
4. To the same bowl, add the remaining ingredients.  Stir everything together until well combined.  Adjust lime juice and salt and pepper as necessary
5. To serve garnish with additional cheese and cilantro if preferred.

Serves: 4  Calories: 480

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Grilled Corn On The Cob

Ingredients:

• 6 ears corn
• 6 Tbsp butter, softened
• Salt and pepper to taste

Directions:

1. Preheat an outdoor grill for high heat and lightly oil grill.
2. Peel back corn husks and remove silk.  Place 1 Tbsp butter, salt and pepper on each piece of corn.  Close husks.
3. Wrap each ear of corn tightly in aluminum foil.  Place on the prepared grill.  Cook approximately 30 minutes, turning occasionally, until corn is tender.
4. All done!

Another option:

1. Tear off the long silks but keep the husks.
2. Put corn in a cooler or bucket large enough to hold them and completely cover with clean water.
3. Allow them to soak for at least an hour or several hours.  Keep turning them because they float.
4. Drain the water out the tops and put them on a hot grill for approximately 30 minutes.
5. Turn them every 5 minutes or so.  The husks will burn and some may catch on fire - this is normal.  The corn will not burn because it is steamed from the inside due to the soaking.  
6. Once the husks are mostly all blackened, remove from grill, and husk.  Season to taste.

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Simple Summer Corn Soup (minimalistbaker.com)

Ingredients:

• 2.3 Tbsp olive oil
• ½ large white onion, chopped (about 1 cup)
• 3 cloves garlic, minced
• 4 small red potatoes (or 1 small russet), quartered (peeling optional)
• Sea salt and ground pepper
• 3 ears of corn (or 1 ½ cans) kernels sliced off
• 2 cups low sodium veggie broth
• 2 cups unsweetened plain almond milk (or regular milk if not vegan)
• 3 green onions for garnish
• Optional - ½ Tbsp nutritional yeast for a cheesy flavor

Instructions:

1. Add olive oil, onion, and garlic and saute in pan over medium heat 3-4 minutes
2. Add potato, season with salt and pepper, cover to steam for 4-5 minutes
3. Add most of the corn, reserving a little for garnish and stir.
4. NOTE: If you plan to blend the soup, I recommend adding half broth, half milk for a more creamy texture.  If you intend to leave it unblended, forgo the milk and do all broth for best texture/flavor.
5. Add broth and almond milk (if using), cover, and bring to a low boil.  Reduce heat to low.  Cook until the potatoes are soft and slide off of a knife when pierced - about 5 minutes.
6. If blending, add ¾ of the soup to a blender and blend until creamy and smooth.  If using nutritional yeast, add now.
7. Transfer soup back to the saucepan and bring back to a simmer.  Taste and adjust seasoning as needed.  Cook for at least 10 minutes to let thicken.  The longer it simmers, the more flavorful it will be.
8. To serve, top with chopped green onion, remaining fresh (or lightly sauteed) corn, and black pepper.  Add a sprinkle of paprika for color.

Serves: 3-4

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Summer Corn Salad  (tasteofhome.com)

Ingredients:

• 5 tsps olive oil, divided
• 1 Tbsp lime juice
• ½ tsp salt
• ½ tsp hot pepper sauce
• 1 ½ cups fresh or frozen corn, thawed
• ½ cup  cherry tomatoes, halved
• ½ cup finely chopped cucumber
• ½ cup finely chopped red onion
• 2 Tbsp minced fresh basil or 2 tsps dried basil
• ½ cup crumbled feta cheese

Instructions:

1. In a small bowl, whisk 4 tsps oil, lime juice, salt and pepper sauce; set aside.
2. In a large skillet, cook and stir corn in remaining oil over medium high heat until tender.  Transfer to a salad bowl; cool slightly.  Add the tomatoes, cucumber, onion and basil.  Drizzle with dressing and toss to coat.
3. Let stand for 10 minutes before serving or refrigerate until chilled.  Sprinkle with cheese just before serving.

Serves: 4

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Quinoa With Corn, Scallions, and Mint  (epicurious.com)

Ingredients:

• 4 ears corn, shucked (or 2-3 cups frozen corn)
• 1 Tbsp finely grated fresh lemon zest (from 2 lemons)
• 2 Tbsp fresh lemon juice
• ½ stick (¼ cup) unsalted butter, melted (or ¼ cup olive oil)
• 1 Tbsp honey
• ½ tsp salt
• ½ tsp black pepper
• 1 ½ cups quinoa
• 4 scallions, chopped
• ½ cup chopped fresh mint

Instructions:

1. Place corn cobs in water, bring to boil, let stand 5 minutes, transfer to cutting board and when cool, cut kernels off cob with a heavy knife.
2. Whisk together lemon zest and juice, butter, honey, salt and pepper in a large bowl
3. Rinse and cook quinoa as directed - fluff and cool
4. Add quinoa to dressing and toss until dressing is absorbed, then stir in corn, scallions, mint, and salt and pepper to taste.

Serves: 8

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