Today’s blog post in our series “What are your favorite Summer fruits and Veggies?” was contributed by Rachel Stroud, Good Measure Meals Community Wellness Rep, RD, LD
I like being that dietitian who breaks the “rules.” The one that tells you things are okay that everyone around you is shouting “DO NOT EAT.”
Here’s why: I love food. When I have to choose, I love food more than nutrition. But the fact is: I rarely have to choose. Food is wonderful. Calories are glorious little morsels of energy that fuel our bodies to do all the things we love to do. They’re not the enemy, they’re not to be avoided – they’re to be enjoyed, and chosen wisely.
So here’s the food I want to talk about today: Corn.
People LOVE to hate on corn.
“It’s SOOOOOO starchy”
“You feed your kids WHAT?!”
“Corn is soooo not a vegetable”
Let’s all take a step back for a minute. Corn is a vegetable, agriculturally speaking. Nutritionally, a medium ear of corn has ¼ the sugar of an apple and ¾ of the total carbohydrates. Corn is a good source of fiber, and provides us with a solid helping of thiamin, niacin, and folate, all tasty B vitamins.
Yes folks, it does have a higher carb count than leafy greens, but eat it instead of your roll with dinner and you have a glorious, nutritious side dish. Corn should not take the place of your leafy greens, or other non-starchy veggies, but it certainly deserves a chance in place of a grain or bread, on occasion. Especially this time of year, when the ears are falling heavy off of their stalks and all 800 kernels/ear are puffed full of their sugary, creamy, white juice.
You know what else I love about corn? You can eat it raw. Enough of those shallow pans of boiling water that ultimately burn my fingers while I try to spin the corn so that each side gets cooked (but not TOO cooked!!). Enough of that.
Cold, raw, sweet, fresh corn is one of the greatest parts of summer. Just slice it off the cob, and you’re in business.
Here is one of my favorite recipes:
2 cups raw, fresh, sweet Corn (3-4 ears)
1 cup halved cherry tomatoes
½ c Fresh Mozzarella (preferably in ½ in cubes)
¼ c chopped basil
1 T Olive Oil
2T White Balsamic Vinegar
salt and pepper to taste
Get ready to take away the emptiest bowl after your next dinner party.
P.S. Next time, we’ll talk about potatoes.