Partnering with a local farm friend of ours to provide you with an abundance of Iowa Sweet Corn.
Keeping fresh corn from drying out is key. Store the ears wrapped tightly in a plastic bag in the refrigerator. If you don’t plan on eating your corn within three days.
First shuck the corn, then place the ears in a pot of boiling water and gently boil for a few minutes. Transfer the ears of corn into a big bowl of cold water and cool until comfortable to handle. Using a sharp knife, cut the kernels off the corn cob. Try to get as close to the base of the kernels as possible. Place the cut corn into a bowl and carefully break apart the kernels. Don’t be too rough. You want the kernels left as whole as possible. Spoon the sweet corn into pint or quart-size freezer bags. Try not to pack them too full. You want them to lay flat on top of each other in the freezer. Simply place in the freezer and you’re done! Lasts 12 months in the freezer.
Corn is high in carbs and packed with fiber, vitamins and minerals. It’s also relatively low in protein and fat.
One cup (164 grams) of sweet yellow corn contains:
- Calories: 177 calories
- Carbs: 41 grams
- Protein: 5.4 grams
- Fat: 2.1 grams
- Fiber: 4.6 grams
- Vitamin C: 17% DV
- Thiamine (vitamin B1): 24% DV
- Folate (vitamin B9): 19% DV
- Magnesium: 11% DV
- Potassium: 10% DV
Most of the carbs in corn come from starch — which can quickly raise your blood sugar, depending on how much you eat. However, it’s also high in fiber that can help balance your blood sugar levels.