The Versatility and Nutritional Delights of Corn

Summer has arrived, bringing with it the joy of Midwest roadside sweet corn stands. For many, sweet corn is a quintessential part of summer, whether enjoyed at a backyard barbecue or preserved for the colder months ahead. However, the true beauty of corn lies not only in its traditional usage but also in its versatility as a grain consumed worldwide.

The entire corn plant offers a cornucopia of possibilities. The husks can be transformed into tamales, while the silk can be brewed into medicinal tea. The kernels, a culinary gem, can be used in a myriad of dishes, from tortillas and tortilla chips to polenta and cornmeal. And let’s not forget about baby corn, those miniature ears that lend themselves perfectly to appetizers, soups, chowders, stews, and stir-fry dishes, particularly in Thai and Chinese cuisine.

While most are familiar with the yellow and white varieties, corn comes in a stunning array of colors, including red, black, blue, purple, and orange. It’s a visual testament to the wide range of possibilities this humble grain offers.

The Health Benefits Abound

Beyond its versatility, corn also boasts numerous health benefits. Packed with insoluble fiber, corn is a low-glycemic index food, ensuring a slow digestion process that prevents unhealthy spikes in blood sugar. Additionally, it contains a wealth of B vitamins and essential minerals like zinc, magnesium, copper, iron, and manganese. However, individuals with diabetes should note that a half cup of corn or a small ear of corn contains approximately 15 grams of carbohydrates and counts as one carbohydrate food choice.

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Choosing and Preparing Corn with Finesse

Preparing corn is a delightful adventure in itself, with various cooking methods to explore. Roasting, boiling, broiling, steaming, grilling, or microwaving are all viable options. Feel free to incorporate corn into stews, casseroles, salads, or salsa. You can even elevate your cornbread by adding some corn kernels for an enhanced texture and flavor.

For those who seek to preserve corn’s delightful taste throughout the year, parboiling the ears of corn and freezing the kernels in freezer-safe bags or containers is an excellent way to ensure a winter filled with delicious possibilities.

A Corn Challenge: Fire Up the Grill!

If you’re accustomed to the traditional boiling method, why not embark on a new culinary journey by grilling your sweet corn? The smoky flavors will add a delectable twist to your meal and leave your taste buds craving more.

Consider trying this recipe for Fire-Roasted Corn Soup:

Servings: 4 (8-ounce serving size)


  • 4 cups corn kernels
  • 1½ tablespoons olive oil
  • 3 cups chopped onion
  • 2 cups chopped carrots
  • 2 cups chopped celery
  • 2 teaspoons chopped garlic
  • ¼ cup all-purpose flour
  • 1 teaspoon cumin
  • 6 cups vegetable stock
  • 2 jalapeno peppers, minced
  • 1½ cups half-and-half
  • 1 teaspoon salt
  • ⅛ teaspoon white pepper
  • 1 tablespoon chopped parsley


  1. Preheat the oven to 500°F. Place the corn kernels on a baking sheet and roast them until they caramelize, approximately 8 minutes.
  2. In a large soup pot, heat the oil over medium-high heat. Stir in the onion, carrots, celery, and garlic, cooking until the vegetables become tender and soft, about 5 minutes. Reduce the heat, then add the corn, flour, and cumin, stirring until the flour is evenly dispersed.
  3. Pour in the vegetable stock and jalapenos, allowing the mixture to simmer for approximately 30 minutes. Stir in the half-and-half, salt, pepper, and parsley. Remove from heat and serve.
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Nutrition information per serving:

  • 119 calories
  • 5 g fat (2 g saturated, 0 g trans fat, and 3g monounsaturated fat)
  • 9 mg cholesterol
  • 184 mg sodium
  • 17 g carbohydrates
  • 2 g fiber
  • 5 g sugar
  • 3 g protein

Now that you’ve uncovered the secrets of corn, it’s time to unleash your culinary creativity and savor the versatility and nutritional benefits this incredible grain has to offer.

Caitlin Terpstra, a registered dietitian in Nutrition Services in Owatonna, Minnesota, shares her expertise on the wonders of corn. For more tantalizing recipes and information, be sure to visit the home of delicious barbecues and delectable dishes at Rowdy Hog Smokin BBQ.