Our Healthy Must-Have of the Week: Corn on the cob

Nothing screams summer more than a fresh, sweet ear of corn. And while you can technically eat it year-round, it's the locally grown varieties that are available in the summer months the make my taste buds swoon.

I've often heard people say that corn is simply "empty calories," too high in carbs or not very nutritious. Fortunately, none of this is true! Corn actually has quite a few things to brag about when it comes to nutrition. For starters, it's considered a whole grain. So for those of you trying to eat more whole grains, enjoying a delicious piece of corn on the cob at your next barbecue will help you fulfill that goal in a tasty way. Just one cup of corn (1 medium ear of corn is equal to about 3/4 cup kernels) supplies almost 20 percent of your daily fiber needs (5 grams). Fiber is important for healthy digestion as well as helping you feel more satisfied and full, which can keep calories in check. Corn is also packed with important B vitamins, like thiamin and folate, and is a good source of potassium and magnesium.   

Corn's Place on Your Plate
Though corn is a vegetable, it's a starchy one like potatoes and peas, which means that it contains more carbohydrates than non-starchy veggies like broccoli, peppers, spinach, etc. It also contains more calories—about 130 per cup versus around 50 per cup for non-starchy veggies. For these reasons, when you include corn as part of your meal, it should fill the role of a starch, not a veggie. So you could have corn in place of rice, potato, bread, or pasta.

Another wonderful quality of corn on the cob is that its sweetness and crunchy texture allows it to be delicious all on its own, which means you don't need additional calories or fat to enjoy it. But, if you want to add even more flavor, you can season it with fresh herbs and spices, like Cajun seasoning and olive oil or black pepper and Parmesan. And if you must use butter, be conscious of portion size (stick to one to two teaspoons at most) or choose a trans-fat-free margarine spread, such as Bestlife Buttery Spread. Or try the Bestlife Buttery Spray—five sprays contains no calories!

How-To Tips
When buying corn, look for bright green husks (the outer green covering) that fit snugly around the ear of corn. The kernels should be plump and in tight rows right to the tip of the ear of corn. If you stick your fingernail in one, a white milky substance should come out. Corn should be stored in a cool shady place, so choose corn that's in a cooler section of the supermarket (i.e. not plopped next to the rotisserie chicken or bakery). Or, if buying from a farmers market, look for corn in bins in the shade.  

Corn can be cooked in a number of ways. My favorite: Throwing it on the grill. While there are many methods that work well, I've found this one to be easy and yield delicious corn every time: Simply pull back the husk enough to remove the corn silk (the hair-like strands between the corn and the husk) and then re-cover the corn with the husk and dunk in a bath of water to thoroughly soak the entire ear. Place corn, husk and all, directly on a grill over medium heat and cook covered for about 30 minutes. Enjoy!

Lend Me Your Ear!

Corn on the cob is one of my favorite summer foods, and I try to eat it as soon as possible after being picked because that's when it's most flavorful. Although corn on the cob is often thought of as an indulgence because many people slather it with butter and load on the salt, truly good-quality, just-picked corn can be eaten raw right off the cob without adding anything.

I love roasting corn in the oven or cooking it on an outdoor grill. Cooking it over a high temperature for just a minute or two on each side is enough if the corn is good. I usually add a squirt of fresh lemon or lime juice or a drop of good quality olive oil.

From now through August, it's easy to find corn in most communities. In the DC area, I find it at farmers markets, roadside stands just outside of the city, and even the not-so-good grocery store near me sells delicious local corn from now until the fall.

For more healthy-eating advice and cooking tips, check out TheBestLife.com.