Corn on the Cob

Nutrition Benefits

Vitamin C: helps heal cuts and wounds and helps the immune system.

Lutein: an antioxidant that may decrease the risk of eye diease.

Fiber: helps reduce blood cholesterol levels and may lower your risk of heart disease.


Choose ears of corn that have a bright green husk. After peeling the husk back, the kernels should be evenly spaced and plump.


If husk is removed, refrigerate in tightly wrapped plastic for 1 to 2 days.

If husk is still on, store uncovered in a refrigerator for 1 to 2 days.


When ready to use, remove the outer husk and the silky strings. Break off the stalk at the base of the ear of corn. Rinse under cool running water.


Boiled: Remove husk and rinse corn. Put water in a large pot and bring to a boil. When the water is boiling, drop in the corn. Boil for 5-6 minutes.

Microwaved: Remove husk and rinse corn. Place 2-4 ears of corn in a microwave safe baking dish. Add 1/3 cup of water to the bottom of the dish. Cover the dish with plastic wrap, leaving one corner open. Place the dish in the microwave and cook on high for 3 minutes per ear of corn. If using 4 years of corn, cook for 12 minutes.

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