Local corn: a delicious and nutritious choice

Nova Scotia has had consistently hot weather the last few weeks and these warm, sunny days often bring changes in our eating habits.

The heat means many are enjoying no-cook meals and backyard barbecues with seasonal specialties like fresh salads and plenty of locally grown produce, including corn on the cob. I have to admit, I think I get just as excited about corn as I do for local berries. But despite it being a familiar and well-loved summer tradition in our region, corn sometimes gets a bad rap. As a dietitian, I often hear concerns from clients about corn’s high sugar content and a perceived lack of nutritional value, and as a result some people may be avoiding it.

It’s time to bust these myths. In fact, corn is packed with nutrients, including fibre, vitamin C, B vitamins, folate, magnesium, potassium, manganese and beneficial antioxidants. Although corn has some natural sugar and starch, the fibre content helps our body to slow down digestion, resulting in less of a blood sugar spike than starchy foods without fibre. The fibre in corn also helps keep the digestive system regular.

With food costs continuing to be challenging, corn is a budget-friendly vegetable whether you are purchasing it fresh inseason, frozen or canned. This month is a perfect time to stock up on fresh corn from local Nova Scotia farmers.

Corn is not only healthy and delicious, it’s also extremely versatile. Here are a few ideas how to prepare and eat fresh corn:

• For your next weekend barbecue, toss shucked corn on the cob right on the grill with some butter, salt and pepper for a delicious, charred flavour.

• For a quick week-night dinner option, add leftover grilled corn to salsa, salad, tacos and burrito bowls.

• For big batches of corn, try the viral ‘cooler corn’ by tossing shucked cobs into a large cooler and covering them with boiling water. Close the lid for 30 minutes and the

corn is ready.

• Many people salt the water when boiling corn on the cob, but another local tradition you might like to try is adding a pinch of sugar instead.

And just a reminder, it’s easy to get the flavour and goodness of corn year-round by using frozen and canned corn when local corn is not in season. These pantry staples are economical, easy to store and are great options for bulking up any meal – think stir fry, fried rice, quesadillas, wraps, soups, shepherd’s pie, chicken pot pie, chili and even chicken salad. No matter how you cook it, corn pairs well with just about anything.

To access some great recipe ideas, follow dietitians like myself on social media for healthy snack and meal ideas that are rich in flavour as well as nourishing. Check out the dietitian booth at your local Atlantic Superstore where recipe cards and resources are available to provide inspiration. Need nutritional support? Whether you are looking for help with meal planning, setting a health goal, nutrition label reading, managing a chronic disease or more, registered dietitians are here to help.

Hayley Ewing is a registered dietitian with Atlantic Superstore in Bridgewater and Liverpool. Do you have a nutrition health goal in mind? Contact Hayley by phone at 902-521-4261, or by email at hayley.ewing@loblaw. ca, or book an in-person or virtual consult at bookadietitian. ca. Group programming and community events will resume as per provincial guidelines and safety measures.