5 ways with sweetcorn
That first bite of lightly charred corn hot off the grill is one of summer’s finest pleasures – and those juicy kernels are jam-packed with nutrients, too. They require little adornment: a pinch of salt and pepper plus a knob of butter is hard to beat. To prep cobs for cooking, strip away the silky tassels and husks, then trim the ends. Steamed, barbecued or griddled, everyone’s a winner.
1 Rub the prepared corn cobs all over with rapeseed oil (its high smoke point makes it ideal for cooking at hot temperatures), season, then griddle or barbecue, turning often, until lightly charred (5-8 minutes, depending on the heat). Drizzle with extra virgin olive oil or rub with herb butter before tucking into those sweet, smoky flavours.
2 Corn quesadillas make a great lunch. Fry sliced red onion in a little olive oil with a pinch of hot smoked paprika until soft, add a splash of red wine vinegar, then spread over tortilla wraps. Blanch corn kernels in boiling water for 2 minutes, refresh in cold water, then scatter over the wraps with a handful of grated Cheddar or Manchego. Top each with another wrap, brush with oil and griddle until golden. Slice into wedges to serve.
3 For a vibrant late-summer salad, carefully slice charred kernels off cooled barbecued cobs. Toss with a drained can of butter beans, torn little gem lettuce, chopped tomatoes and cucumber, finely chopped red onion, plus crumbled feta. Dress with red wine vinegar and olive oil, then add shredded fresh mint or dill. Summer in a bowl.
4 Steam cobs for 6-8 minutes until tender, plunge into cold water to cool, then slice away the kernels. Add to a bowl with chopped red peppers and avocado, finely chopped chilli, salad onions and coriander leaves. Finish with lime juice and extra virgin olive oil. Delicious with griddled halloumi.
5 Pan-fry turkey mince until browned, then add sweetcorn kernels, chopped garlic, grated ginger, shallots, chopped Thai basil or coriander stalks and finely chopped chilli. Season with fish sauce and lime juice, then pile into little gem leaves with Thai basil or coriander leaves to serve.
THE MIGHTY COB
Corn on the cob is high in fibre, supplying over 7g per 100 calories – around 4g fibre in an 80g serving. Eating high-fibre veggies can help you to hit the recommended daily target of 30g and may lower the risk of developing conditions such as type 2 diabetes, cardiovascular disease and bowel cancer.
Sweetcorn is a source of magnesium – 100g contains just over 15% of an adult woman’s recommended daily amount (RDA). Magnesium contributes to normal function of muscles and the nervous system and can help reduce fatigue.
An 80g serving of sweetcorn also provides a decent source of phosphorus, with just over 15% of your RDA. Phosphorus helps to maintain normal, healthy bones and teeth.
Sweetcorn provides a beneficial amount of niacin (vitamin B3). Deficiency of this vitamin in the UK is rare, but sweetcorn is a useful vegan source. Niacin helps to release energy from the food we eat.
Like most vegetables, sweetcorn is low in fat, containing only 1.9g per 100g. Filling up on high-fibre, less energy-dense vegetables is one way to help maintain a healthy weight.
