Great Care loves this season, when corn is fresh and readily available at farmer’s markets and produce stands. According to WebMD, “Corn is nutritious, providing fiber, which aids in digestion, plus folate, thiamin, phosphorus, vitamin C, and magnesium (about 10% of the daily value for each).”

The World’s Healthiest Foods website reminds us that sweet corn can be enjoyed in fresh form, and is the source of many key nutrients.

“The ear of cooked, yellow corn that we profile on our website is a good source of several B vitamins, including vitamins B3, B6, and pantothenic acid,” says whfoods.com. “In fact, in some cultures where corn serves as a major meal component, its vitamin B3 content can be especially important for preventing B3-deficiency related problems.”

The website also reminds readers that fresh sweet corn is also a good source of fiber, and of the mineral phosphorus.

“In terms of phytonutrients, corn is best-known for its carotenoids. Lutein and zeaxanthin are the primary carotenoids found in corn. But also present are beta-carotene and beta-cryptoxanthin. The steaming of corn has been determined to better preserve the lutein and zeaxanthin in corn than either boiling of pressure cooking.”

Quick steaming is the World’s Healthiest Foods’ preferred cooking method for corn, adding that it is the most nutrient-rich. The website says to quick steam fresh corn, fill the bottom of a steamer with 2 inches of water and bring to a rapid boil. Steam corn for 5 minutes. For extra flavor, dress with extra virgin olive oil, sea salt, and pepper.

A few of the website’s quick-serving ideas include eating corn on the cob either just as is or seasoned with a organic butter, olive oil or flaxseed oil, salt and pepper, nutritional yeast or any other herbs or spices you enjoy. Also:

• Healthy sauté cooked corn with green chilies and onions. Served hot, this makes a wonderful side dish.

• Enjoy a cold salad with an ancient Incan influence by combining cooked corn kernels, quinoa, tomatoes, green peppers and red kidney beans.”

• Use polenta (a type of cornmeal) as a pizza crust for a healthy pizza.
Add corn kernels and diced tomatoes to guacamole to give it extra zing.

• Adding corn to soup, whether it chili or chowder, enhances the soup’s hardiness, let alone its nutritional profile.

This heart-healthy recipe for corn chowder from the American Diabetes Association is great for late-summer evenings on the deck:

Jalapeño Chicken and Corn Chowder

This hearty main-dish chowder is full of chunky goodness, including sweet corn and juicy chicken. Jalapeño peppers give it a touch of spicy heat. Serves 8.

Prep time: 25 minutes; Cooking time: 30 minutes

Ingredients
1 Tbsp olive oil
1 medium yellow onion, peeled and chopped
2 medium carrots, peeled and chopped
2 celery stalks, chopped
2 medium jalapeño peppers, seeded and chopped
2 cloves garlic, peeled and smashed
4 ears sweet corn, kernels cut off the cob (or 4 cups frozen kernels, thawed and drained)
1 Tbsp no-salt seasoning (such as Mrs. Dash or sodium-free Spike seasoning)
½ teaspoon ground black pepper
4 cups fat-free, low-sodium chicken broth
2 cups chopped cooked chicken breast
1 cup nonfat plain Greek yogurt

Instructions
1. Heat the oil in a large soup pot over medium heat.
2. Add the onion, carrot, celery, jalapeño, garlic, and corn and sauté for 5 to 7 minutes.
3. Add the no-salt seasoning, black pepper, and chicken broth. Bring to boiling, then reduce the heat and simmer, covered, for 20 minutes.
4. Remove the pot from the heat and puree about half of the soup, using an immersion blender or an upright blender. If using an upright blender, puree in batches and be sure not to overfill the blender. Return the puree to the pot.
5. Add the chicken and heat through. Remove the pot from the heat.
6. Stir in the yogurt and serve. Do not boil the soup once the yogurt is added.

Chef Tip: For a crunchy garnish, serve this soup with a few baked tortilla chips, crushed and sprinkled on top.

Try this heart-healthy recipe from the American Heart Association that features fresh salmon and sweet corn this summer:

Broiled Salmon Over Garden-Fresh Corn and Bell Peppers

Celebrate summer with a dish that marries seasonal local corn, bell peppers, and garden-grown basil and mint with the rich taste of salmon. Serve this dish with brown rice, wholewheat couscous, or quinoa, and dinner is ready.

Prep time: 10 minutes; Cooking time: 15 minutes

Ingredients
Cooking spray

4 salmon fillets (about 4 ounces each), about 1 inch thick, rinsed and patted dry

1 tablespoon chopped fresh basil and 3 tablespoons chopped fresh basil, divided use

1 teaspoon chopped fresh mint and 1 teaspoon chopped fresh mint, divided use

1/8 teaspoon salt and teaspoon salt, divided use

1/8 teaspoon pepper and

1/8 teaspoon pepper, divided use

2 teaspoons olive oil

½ cup coarsely chopped red onion

¾ cup chopped bell peppers

2 cups corn kernels, cut from 3 or 4 medium ears of corn, husks and silk discarded

Instructions
1. Preheat the broiler. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

2. Put the fish on the baking sheet. Sprinkle 1 tablespoon basil, 1 teaspoon mint, 1/8 teaspoon salt, and 1/8 teaspoon pepper over the top of the fish. Lightly spray with cooking spray.

3. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 1 minute, stirring frequently. Stir in the bell peppers. Cook for 1 minute, stirring frequently. Stir in the corn. Cook for 5 to 6 minutes, or until the onion is soft and the vegetables are tender-crisp, stirring occasionally. Remove from the heat.

4. Stir in the remaining 3 tablespoons basil, 1 teaspoon mint, 1/8 teaspoon salt, and 1/8 teaspoon pepper.

5. Meanwhile, broil the fish about 4 to 6 inches from the heat for 5 to 8 minutes, or until the desired doneness.

6. Transfer the onion mixture to plates. Top with the fish.

Chef Tip: Look for packages of sweet baby bell peppers in red, orange, and yellow so you’ll have an assortment of colors for this recipe.

And for dessert, relish.com offers this sweet corn recipe as an ode to sweet summer:

Healthy Corn Pudding
Recipe by Hidemi
Yield: 3-4 servings

Ingredients

2 cups fresh corn kernels, boiled until tender
2 large egg whites
1 large egg
2 cups fat-free milk
3 tablespoons all-purpose flour
1 teaspoon butter

Instructions

1. In a skillet, heat butter. When the butter is melted, add corn and cook for about one minute. Then add flour and miilk. Cook over medium-low heat until thickened. Season with salt and pepepr.

2. Preheat the oven to 350 degrees F.

3. In a bowl, beat 2 egg whites and 1 egg. Then add to the skillet. When it starts to boil, turn off the heat and transfer the mixture to the baking dish and bake for 15-20 minutes.

The professionals at Great Care are available to talk with you and your family about all of your home care needs, including respite care. Great Care is a non-medical in-home care agency providing quality and affordable elder care in Fishers, IN and the surrounding areas. Call (888) 240-9101 for more information.