Vim & Vigor - Summer 2018 - University of Virginia - 46
IN THE MARKET BY LEXI DWYER
THREE WAYS TO COOK
CORN
This beloved all-American ingredient is packed
with an earful of nutrients
46
SU M M ER 2 0 1 8
1 GRILL IT
Remove husks and brush ears with olive oil.
Place corn on a grill over medium-high heat and turn
frequently for about eight minutes, until it becomes
soft and evenly charred.
2 MAKE SOME AHEAD
Sautéed kernels, which last five days in the
refrigerator, are, as Al Bochi says, "a slow-releasing
carb that can boost the nutritional power of a meal."
To prepare them, remove the kernels from the ears
using either a corn stripper or a chef's knife, and season with salt and pepper. (Some cooks prop up the
ear in the center of a Bundt pan to keep it still while
slicing.) Heat olive oil in a saucepan, add kernels and
gently sauté for about 10 minutes until tender. The
cooked corn can be added to soups, stews and salads.
3 POP IT
A whopping 3 cups of air-popped popcorn
is one carbohydrate serving, so it's ideal for anyone craving a snack that can be savored slowly. Airpop kernels using either a popper appliance or the
microwave. To microwave, place ¹₄ cup of kernels in
a brown paper bag, fold down the top two or three
times and cook on high for two to four minutes, until
you hear two-second intervals between pops. To season, try a Cajun-inspired blend that's equal parts chili
powder, smoked paprika, cumin and garlic powder-
a tasty and healthy swap for cheese and butter.
PHOTO BY GETTY IMAGES
One could say corn has
multiple personalities: It's
both a whole grain and a
starchy vegetable, and horticulturalists
will even quibble that biologically it's
a fruit. But according to registered
dietitian nutritionist Rahaf Al Bochi,
a spokeswoman for the Academy of
Nutrition and Dietetics, the term
"starchy" doesn't mean corn should get
a bad rap. Corn contains nutrients
found in whole grains (like thiamine
and riboflavin) as well as magnesium,
iron, selenium, vitamin B6 and quite a
bit of fiber (one ear has 4 grams).
"Corn also has two antioxidants, lutein
and zeaxanthin, and those are important
for eye and skin health. In fact, research
has shown that they can reduce the risk
of cataracts and age-related macular
degeneration," she says.
Although corn counts toward an
adult's recommended vegetable intake
(about 2½ to 3 cups daily), Al Bochi
advises people who have diabetes and
are watching their blood sugar levels to
treat it as a carb when meal planning.
"Don't confuse it with nonstarchy vegetables, like spinach or tomatoes. I'll have
clients tell me they had steak, a potato
and a serving of corn, which means
they've doubled up on carbs," she says.
Here are three tasty ways to make
the most of this sweet summer staple:
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