For some of us, eating fresh corn off the cob is one of our top summertime, food-related experiences. Corn is one of the many great offerings at our local farmers markets this month.
Farmers harvest corn in July and August in Kentucky. You can boil, steam, roast, microwave or grill it. It is naturally sweet so try to avoid using butter, salt or other seasonings that make it unhealthy. Instead, flavor with fresh lemon or lime juice, or season it with fresh herbs like thyme, paprika, garlic powder or black pepper.
Corn is very high in fiber and B vitamins. It also is a source of niacin, folate and vitamin A. A low-fat food, one, half-cup serving of corn has 90 calories.
At the market, select ears with green husks, moist stems and silk that is free of decay. Kernels should fill up the entire cob and be small, tender, plump and milky when pierced.
After purchasing, wrap ears in damp paper towels and place in a plastic bag. Store unshucked corn in the refrigerator for four to six days.
Corn is a tasty side dish by itself or you can use it as an ingredient in many dishes as you will see in the Plate It Up! Kentucky Proud recipe below.
For more Plate It Up! Kentucky Proud recipes, visit http://fcs-hes.ca.uky.edu/piukp-recipes or contact the extension office for recipe cards.
Corn and Sweet Potato Confetti Salad
3 cups sweet potato, peeled and diced
3 1/2 cups cut fresh corn kernels (7 ears) or frozen corn kernels
2 green bell peppers, diced
1 red bell pepper, diced
1 small red onion, diced
1 tablespoon olive oil
1/2 cup cider vinegar
1/2 teaspoon salt
Yield: 16 servings, one-half cup each
Directions: Bring 1 cup of water to a boil in a 2-quart saucepan; add diced sweet potatoes. Cook sweet potatoes 10 minutes or until slightly tender. Drain and set aside. Remove shucks and silks from fresh corn ears; cut kernels from cob. Dice peppers and red onion. Heat olive oil in a large skillet on medium setting; add sweet potatoes and cook until slightly browned. Add peppers; cook five minutes; add corn kernels, cooking until tender. Combine red onion and cider vinegar in large bowl; add skillet vegetables; toss and salt to taste. Serve warm or refrigerate for chilled version.
Nutritional Analysis: 70 calories, 1.5 g fat, 95 mg sodium, 13 g carbohydrate, 2 g fiber, 4 g sugar, 2 g protein.
(Source: Heather Norman-Burgdolf, assistant extension professor)
Don't Forget to Stop by the Farmers' Markets!
Berea Farmers' Market is open Saturdays from 9 a.m. to 1 p.m. at 416 Chestnut Street in Berea, and on Tuesdays 3 to 6 p.m. (May thru July) at Memorial Park, West Jefferson Street in Berea. Their website is https://www.bereafarmersmarket.org/.
Madison County Farmers' Market is open Saturdays from 9 a.m. to 1 p.m. at Lowe's Parking Lot 814 Eastern Bypass in Richmond. Thursdays from 9 a.m. to 1 p.m. at EKU Alumni Coliseum Parking Lot, 641 Eastern Bypass in Richmond. Their website is https://madisonkyfarmersmarket.com/.
Farewell Celebration for Gina Noe
Our Family and Consumer Science Agent, Gina Noe, is leaving the Cooperative Extension Service, and we would like to invite everyone to join us for a "Farewell Celebration" on July 17 from 4 to 7 p.m. at the Madison County Extension Office, 230 Duncannon Lane, Richmond.
The event is informal so please feel free to drop in anytime between 4 and 7 p.m.
Educational programs of the Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expressions, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.