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 the Greenup County Farmers Market this month. Remember our local Farmers Market is now open for your shopping enjoyment! The Advance Methodist Church Location in Flatwoods, KY is open on Tuesday, Thursday, and Saturday from 7am-sellout. Come out and support our local farmers while enjoying some delicious fresh produce.
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.
Contact the Greenup County Extension office for more information on ways to prepare in-season produce or about our local farmers market offerings. 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
Ingredients:
3 cups sweet potato, peeled and diced
3 ½ 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
½ cup cider vinegar
½ teaspoon salt
Yield:
16, ½ cup servings
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.
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Contact Lora Pullin, Extension Agent for Family and Consumer Sciences in Greenup County at 606-836-0201 or lora.pullin@uky.edu. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
