Corn
What vegetable is more synonymous with the coming of summer than freshly picked corn-on-the-cob? Although it's now available in markets year-round, it's the locally grown varieties that you can purchase during the summer months that not only tastes the best but are usually the least expensive. This super grain grows in "ears," each of which is covered in rows of kernels that are then protected by the silk-like threads and encased in a husk. It's known scientifically as Zea mays. This moniker reflects its traditional name, maize, by which it was known to the Native Americans as well as many other cultures throughout the world. Health Benefits Hot, fresh corn-on-the-cob is an almost essential part of any summertime party. Fortunately, it's also worthy part of any healthful menu. This super grain is a good source of many nutrients including thiamin (vitamin-B1), pantothenic acid (vitamin-B5), folate, dietary fiber, vitamin-C, phosphorus and manganese. Cardiovascular Health This grains' contribution to heart health lies not just in its fiber, but in the significant amounts of folate that it supplies. Folate, which you may know about as a B-vitamin needed to prevent birth defects, also helps to lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Homocysteine can directly damage blood vessels, so elevated blood levels of this dangerous molecule are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It's been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by North Americans each year by 10%. Folate-rich diets are also associated with a reduced risk of colon cancer. Just a cup supplies 19.0% of the DV for folate. Supporting Lung Health Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. Maintain Your Memory with Thiamin (Vitamin-B1) This super grain is a good source of thiamin, providing about one-quarter (24.0%) of the daily value for this nutrient in a single cup. Thiamin is an integral participant in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, a neurotransmitter essential for memory, whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. In fact, Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels. 
Don't forget to make this a staple in your healthy diet. Support for Energy Production In addition to its thiamin, this super grain is a good source of pantothenic acid. This B-vitamin is necessary for carbohydrate, protein and lipid metabolism. Pantothenic acid is an especially valuable B-vitamin when you're under stress since it supports the function of the adrenal glands. A cup of corn supplies 14.4% of the daily value for pantothenic acid. History An important food plant that's native to America, this grain is thought to have originated in either Mexico or Central America. It's been a staple food in native civilizations since primitive times with some of the earliest traces of meal made from corn dating back about 7,000 years. This super grain has played and still continues to play a vital role in Native American cultures. It's been greatly honored for its ability to provide not only sustenance as food but shelter, fuel, decoration and more. Because of the vital role that it played in the livelihood of many native cultures, it has been one of the important icons represented in the mythological traditions of the Mayan, Aztec and Incan civilizations. Traditional dishes made with corn often included a small amount of lime, not the fruit, but calcium oxide, the mineral complex that can be made by burning limestone. Limestone is a sedimentary rock that is composed of calcium carbonate and occurs naturally across the United States. This lime added to a cornmeal was generally obtained from the fire ash because a small amount of lime is produced simply from the burning of wood into ash. The reason for this process was simple: people seemed healthier when the pot ash was added. Now we know why. The niacin (vitamin-B3) is not readily available for absorption into the body, and lime helps free this B-vitamin, making it available for absorption. When Christopher Columbus and other explorers came to the New World, they found corn growing throughout the Americas, from Chile to Canada. It was consumed both as a vegetable and as a grain in the form of cornmeal seasoned and eaten as an accompaniment to vegetables, fish or meat. The variety that was prized was not just limited to the yellow and white kernels that we know, but many other more popular varieties that featured kernels of red, blue, pink and black and were not only solidly colored, but spotted or striped. It was brought back to Europe by Spanish and Portuguese explorers who later introduced it throughout the world. However, many of the European explorers coming over to North America ignored Native American traditions, including the pot ash tradition, and later fell victim to the vitmamin-B3 deficiency disease called pellagra. Today, the largest commercial producers include the United States, China, Brazil, Mexico and the Russian Federation. How to Select & Store Since heat rapidly converts the sugar to starch, it's very important to choose corn that is displayed in a cool place. If shopping for it in the supermarket, make sure it's refrigerated. If purchasing at a farmer's market or roadside stand, make sure that if it's not refrigerated, it has at least been kept in the shade, out of direct sunlight. Look for ears whose husks are fresh and green and not dried out. They should envelope the ear and not fit too loosely around it. To examine the kernels, pull back part of the husk. The kernels should be plump and tightly arranged in rows. You can test for the juiciness by taking your fingernail and pressing on a kernel. Corn that is fresh will exude a white milky substance. To enjoy maximum flavor, purchase it on the day you're going to cook it since it has a tendency to lose its flavor relatively rapidly. 
Store in a plastic bag in the refrigerator. Do not remove its husk since this will protect its flavor. To enjoy its optimal sweetness, it should be eaten as soon as possible. Fresh, it freezes well if placed in heavy-duty freezer bags. To prepare whole ears for freezing, blanch them first for seven to eleven minutes depending upon their size (larger ears take a longer time to blanch than smaller ones). If you just want to freeze the kernels, first blanch the ears for about five minutes and then cut the kernels off the cob at about three-quarters of their depths. Whole corn-on-the-cob will keep for up to one year, while the kernels can be frozen for two to three months. If you're watching your weight or your blood sugar levels, choose blue corn chips and tortillas. This super grain comes in a rainbow of colors, including violet, blue, and black. Darker varieties contain greater quantities of antioxidant pigments called anthocyanins. Blue tortillas contain about 20% more protein and 8% less starch giving them a lower glycemic index than the more common version made with white corn; plus blue tortillas have a softer texture and sweeter flavor than those made with the white variety. Tips for Preparation: This super grain can be cooked either with or without its husk in a variety of different ways. If using the wet heat methods of boiling or steaming, make sure not to add salt or overcook as the corn will tend to become hard and lose its flavor. Or, they can be broiled in the husk. If broiling, first soak in the husk ahead. When purchasing tortillas, purchase those that include lime (the mineral complex calcium oxide, not the fruit juice) in their ingredient list. The addition of lime to the corn meal helps make the niacin (vitamin-B3) in the tortilla more available for absorption. A Few Quick Serving Ideas: Eat corn-on-the-cob either just as is or seasoned with a little organic butter, herb infused olive oil or flaxseed oil, sea salt and fresh ground black pepper, nutritional yeast or any other herbs or spices you enjoy. Sauté with green chilis and onions. Served hot, this makes a wonderful side dish. Enjoy a cold salad with an ancient Incan influence by combining cooked kernels, quinoa, tomatoes, green peppers and red kidney beans. Use polenta (a type of cornmeal) as a pizza crust for a healthy pizza. Add kernels and diced tomatoes to guacamole to give it extra zing. Adding to soup, whether it be chili or chowder, enhances the soup's hardiness, let alone its nutritional profile. So, now you're wondering how to add this super grain to your diet in a new and unique manner. Well, might we suggest; Zesty Mexican Soup
Using our Sauté method of cooking makes this recipe healthier without heated oils or compromising taste. It's a great way to get many vegetables into one meal and will keep for a few days. It actually gets better with time, so feel free to make a big batch to have around. It's a perfect quick meal on a cold day. Prep and Cook Time: 40 minutes Ingredients: * 1 medium onion minced * 4 medium cloves garlic, chopped * 2 Tbs. red chili powder * 3 cups + 1 TBS chicken, or vegetable broth * 1 small to medium green bell pepper diced, 1/4 inch pieces * 1 small zucchini diced, 1/4 inch pieces * 1 cup finely chopped collard greens * 1 15oz can diced tomatoes * 1 15oz can rinsed black beans * 1 cup frozen yellow corn * 1 4oz can diced green chili * 1 tsp, dried oregano * 1 tsp. cumin * 1/4 cup chopped pumpkin seeds * 1/2 cup chopped fresh cilantro * sea salt and fresh ground pepper to taste Directions: 1. Heat 1 Tbs. broth in a medium soup pot. Sauté onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often. 2. Add red chili powder, mix in well and add broth, zucchini, collard greens and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin. 3. Bring to a boil on high heat. Once it begins to boil, reduce heat to medium low and simmer uncovered for 15 minutes longer. (Simmering uncovered enhances the flavor) Add chopped cilantro, pumpkin seeds, salt and pepper.
Serves 6
Tips: For the best flavor it's important to chop the collard greens very fine. In doing so, their flavors blend better with the other ingredients and are easier to eat. If they're too big, they may taste too bitter.
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