Often found in supermarkets all year round, sweet corn is at its peak during the summer and autumn months. When in season, it’s both a popular and wonderfully tasty addition at mealtimes.
Kids love to get their hands on a corn on the cob, it’s fun to eat and the kernels are sweet, juicy and delicious - catering to their taste preferences. Extremely versatile, the nutritious kernels can be munched straight from or cut off the cob (from as young as six months - great for the gums!) and enjoyed in pastas, salads as well as fritters and muffins.
Corn offers a wide variety of important nutrients and health-promoting natural plant chemicals for good health and wellbeing, such as:
- High in fibre
- Long-lasting carbohydrates
- A source of vitamin C
- B group vitamins
- Naturally low in salt
How to choose the freshest sweet corn
Once you’ve seen it you can’t un-see it. The freshest, sweetest tasting corn are those wrapped in bright green husks and have silky white or green threads. This is the tastiest corn that kids are most likely to enjoy.
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Try to avoid those that look dried out or have yellow or brown threads, as the kernels are more likely to taste starchy and tough. Try to eat and enjoy your corn cobs soon after buying.
Here are three yummy ideas for munching down on corn!
Mexican style corn on the cob
- Serves: 4
- Prep time: 5 minutes
- Cook time: 15 minutes
- Ready in: 20 minutes
Gluten Free, Wheat Free, Egg Free, Vegetarian
Nutrition Note: Grilling corn on the cob, rather than boiling, helps retains the health-promoting nutrients within the kernels.
- 4 corn on the cob, husks removed
- 2 tbsp extra virgin olive oil
- ½ cup finely grated parmesan cheese
- 1 lime, quartered (optional)
- 1 tbsp finely chopped coriander (optional)
- Preheat the BBQ grill plate to high or stove top griddle pan over medium-high heat.
- Brush the corn with half the olive oil and place on the grill and cook for 10-12 minutes, turning regularly, or until tender and slightly charred.
- Remove from the grill, brush with the remaining oil, sprinkle over the parmesan cheese, season with pepper and serve with the lime wedges and coriander.
Storage: these are best eaten immediately however they can be stored in the fridge for two to three days. The corn kernels can be sliced from the cob and tossed through salads or pastas.
Corn and noodle fritters
- Makes: 10
- Prep time: 10 minutes
- Cook time: 10-15 minutes
- Ready in: 20-25 minutes
Freezable, Dairy Free, Vegetarian
Nutrition Note: Eggs are an excellent source of protein and make the base for these crispy corn fritters. Pick ‘n’ mix your kids’ favourite ingredients to maximise variety. For example, add lean ham, shredded cooked chicken, peas, capsicum or grated carrot.
- 100g vermicelli noodles
- 2 corn cobs, kernels removed
- 3 spring onions, finely chopped
- 2 tsp reduced salt soy sauce
- 1 tsp oyster sauce
- ¼ tsp sesame oil
- ¼ cup plain flour
- ½ tsp baking powder
- 4 eggs, lightly beaten
- 2 tbsp peanut oil or rice bran oil to fry
- Coriander and spring onions to serve, if desired
- Place the vermicelli noodles in a large bowl, cover with boiling water and leave to stand for 2-3 minutes or until tender. Drain, rinse with cold water and set aside.
- Place the corn, spring onions, soy sauce, oyster sauce, sesame oil, flour and baking powder in a large bowl and whisk to combine. Add the eggs and whisk to combine. Add the noodles and stir to combine.
- Heat ¼ of the oil a frying pan over medium-high heat. Cooking in batches, use a ¼ cup measure cook the fritters for 2-3 minutes each side until golden or cooked through.
- Serve with coriander and spring onion to garnish or cut into quarters and serve as finger food for younger children.
Storage: best enjoyed fresh or keep in an airtight container in the freezer for up to three months.
Cheesy sweet corn and carrot muffins
- Serves: 12
- Prep time: 10 minutes
- Cook time: 20 minutes
- Ready in: 30 minutes
Nutrition Note: Tasty and sweet, corn is full of fibre and nutrients, including vitamin C and folate.
- 1 corn cob, kernels cut
- ¾ cup tasty cheese, grated
- 1 carrot, peeled, grated
- ⅓ cup extra virgin olive oil
- ¾ cup milk
- 2 eggs, lightly whisked
- 2 cups plain wholemeal flour, sifted
- 3 tsp baking powder
1. Preheat the oven to 180°C and grease and line a 12-hole muffin tray. Place the corn, cheese, carrot, oil, milk and eggs in a large bowl and stir to combine.
2. Add the sifted flour and baking powder and fold in gently until just combined.
3. Spoon the mixture into the muffin tray and bake for 20 minutes or until golden. Serve warm, cold or freeze individually for lunchboxes.
Storage: keep in an airtight container for up to 3 days, or freeze in individual portions for up to 3 months.
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