If you are looking for a tasty and nutritious addition to your meals, look no further than 1 small ear (5-1/2" to 6-1/2" long) yellow and white corn (fat added in cooking cooked)! With just 110 calories, small ear corn packs a powerful punch of fiber, vitamins, and minerals.

In fact, one small ear of corn contains approximately 2.7 grams of protein, 2.4 grams of fiber, and valuable nutrients such as vitamin C, folate, and potassium. Additionally, corn is a great source of antioxidants, which can help to protect your body from harmful free radicals.

In this article, we'll explore everything you need to know about small ear corn - from its nutritional information to creative ways to cook and enjoy it.

Nutritional Information of Small Ear Corn

Small ear corn is not only delicious, but also incredibly nutritious. In addition to being low in calories, it is also a good source of fiber and a variety of vitamins and minerals. For example, one small ear of corn contains: - Approximately 18 grams of carbohydrates - 2.4 grams of fiber - 2.7 grams of protein - 110 calories - Vitamin C, folate, potassium, and other important nutrients.

Benefits of Eating Yellow and White Corn

Eating yellow and white corn has a number of benefits for your health. For starters, it is a great source of dietary fiber, which can help to promote healthy digestion and prevent constipation. Additionally, corn is jam-packed with vitamins and minerals, including vitamin C, folate, and potassium. These nutrients can help to support a healthy immune system, promote muscle and nerve function, and strengthen your bones. Finally, corn is also a good source of antioxidants, which can help to prevent damage to your body's cells and reduce the risk of chronic disease.

Cooking Tips for Small Ear Corn

Small ear corn is incredibly versatile and can be cooked in a variety of ways. Here are some tips to help you get the most out of your corn: - Boiling: Boil your corn for 5-7 minutes, then add butter or other seasonings to taste. - Grilling: Soak your corn in water for 10-15 minutes, then place it on the grill over medium heat. Turn it occasionally until it is cooked through and slightly charred. - Roasting: Preheat your oven to 375°F, then roast your corn in the husk for 30-35 minutes. - Microwaving: Wrap your corn in damp paper towels and microwave for 2-3 minutes. Be careful when removing the husk, as it may be very hot.

Adding Flavors to Small Ear Corn

One of the best things about small ear corn is its mild, sweet flavor, which pairs well with a variety of seasonings and spices. Here are some ideas to help you make your small ear corn even more delicious: - Mexican-style: Season your corn with chili powder, lime juice, and cotija cheese. - Garlic butter: Mix softened butter with garlic powder, salt, and pepper, then brush it onto your corn. - Parmesan: Grate fresh parmesan cheese onto your corn, then broil it until crispy and golden brown. - Sweet and spicy: Drizzle your corn with honey, then sprinkle on some cayenne pepper or chili flakes.

Health Benefits of Corn

As we mentioned earlier, corn is packed with vitamins, minerals, and antioxidants, which can help to keep your body healthy in a variety of ways. Here are just a few of the many health benefits of eating corn: - Promotes healthy digestion - Supports a healthy immune system - Strengthens bones, muscles, and nerves - Reduced risk of chronic disease - May help with weight management It's easy to see why small ear corn is such a nutritious and delicious addition to your diet!

Ways to Include Small Ear Corn in Your Diet

Small ear corn is incredibly versatile and can be included in a variety of meals and snacks. Here are some ideas to help you incorporate more corn into your diet: - Grilled corn salad: Toss grilled corn with arugula, cherry tomatoes, and a lemon vinaigrette. - Corn chowder: Simmer corn kernels with chicken or vegetable stock, potatoes, and onions for a hearty and delicious soup. - Corn fritters: Mix corn kernels with flour, baking powder, eggs, and milk, then pan-fry until golden brown. - Corn salsa: Combine corn kernels with chopped tomatoes, red onion, jalapeño, and lime juice for a fresh and flavorful salsa.

Small Ear Corn as a Side Dish

Small ear corn makes a fantastic side dish for a variety of meals. Here are some ideas to help you use small ear corn as a side: - BBQ: Serve grilled corn as a side dish for your favorite BBQ meats. - Tacos: Use small ear corn as a filling for tacos or burritos. - Roast chicken: Roast small ear corn alongside a whole chicken for a delicious and easy dinner. - Seafood: Serve small ear corn with grilled or roasted seafood for a fresh and light side dish.

Corn Recipes to Try with Small Ear Corn

Looking for some inspiration for your small ear corn? Here are some recipes to try: - Grilled corn with lime butter: Grilled corn is brushed with melted lime butter and topped with salt and pepper. Delicious! - Corn and black bean salad: This salad is loaded with fiber and protein, making it a great side dish for any meal. - Cheesy corn casserole: This comforting casserole is perfect for cooler weather, and is sure to be a hit with your family and friends. - Corn and zucchini fritters: These crispy fritters are a great way to use up leftover corn and zucchini, and make a delicious snack or side dish.

How to Choose Fresh Small Ear Corn

When choosing small ear corn at the grocery store or farmer's market, look for ears that are firm and bright in color. Here are some other tips to help you choose the best small ear corn: - Look for ears with bright green, snugly fitting husks. - Check the silk at the top of the ear - it should be slightly sticky and brown, which indicates that the corn is ripe. - Gently press the kernels with your thumb - they should be plump and firm. - Avoid ears with wilted or damaged husks, or with kernels that are discolored or shriveled.

Storing Small Ear Corn

To keep your small ear corn fresh, it's important to store it properly. Here are some tips to help you store your small ear corn: - Store uncooked small ear corn in the refrigerator, either in the husk or out of it. - If you have already cooked your small ear corn, store it in an airtight container in the refrigerator for up to 4 days. - If you have more small ear corn than you can eat, consider freezing it. To do this, simply blanch the ears in boiling water for 4-5 minutes, then plunge them into an ice bath to cool. Once cooled, pat them dry, wrap them in plastic wrap, and freeze for up to 6 months.