Welcome to Tasty Tidbits, your go-to guide for making the most out of the fresh, local produce that you find at Alabama farmers markets! Brought to you by Live Well Alabama, each edition highlights a delicious fruit or vegetable, providing nutrition facts, simple storage and cooking tips, and new recipe ideas. Get ready to explore fresh flavors, boost your meals with nutritious ingredients, and enjoy the best of what Alabama’s farms have to offer.

Nutrition Nuggets

• Low in fat and sodium. 
• Rich in fiber which supports a healthy digestive system. 

 How to Store 

• Store in the refrigerator with husks on and use within 1 to 2 days. 
• May be stored in the freezer for 8 to 12 months. 

 How to Prepare 

• Remove husks and silks.
• Trim the stem ends.
• Leave whole or cut the cob to a desired length.  

 How to Enjoy 

• Eat as a side dish, either on the cob or shelled. 
• Sauté, grill, or roast.
• Add to salads, relishes, salsas, tacos, rice bowls, casseroles, or soups. 

 Did You Know? The average ear of corn has 800 kernels, arranged in 16 rows, and there is one piece of silk for each kernel.  

Recipes 

Three Easy Ways to Cook Fresh Corn

Microwave

• Place corn, still in the husk, in the microwave.
• For one ear of corn, cook on high for 2 minutes. Add 1 minute for each additional ear, turning the corn each minute.
• Allow the corn to cool for several minutes before removing the husks and silk. 

Boil

• Remove husks and silk. Trim the ends.
• Carefully place corn in a large pot of boiling water.
• Cook 2-4 minutes or until kernels are tender. 

Grill

• Pull back the husks, but do not remove them.
• Remove the silks and sprinkle each cob with 2 tablespoons of water and no-salt seasoning such as pepper or herbs.
• Replace the husks and tie them shut with a string that has been soaked in water.
• Place ears on a hot grill for 20-30 minutes, turning often. 

Corn and Green Chilis 

Ingredients 

• 2 to 3 ears of corn or about 2 cups of kernels 
• 1 cup tomatoes, diced  
• 4-ounce can green chiles 
• ½ tablespoon oil 
• 1 tablespoon lime juice 
• 1/3 cup green onion, sliced 
• 2 tablespoons fresh cilantro, chopped 

Directions

• Cook corn in boiling water or in the microwave. 
• Allow corn to cool completely and cut corn from the cob. 
• In a medium mixing bowl, combine corn with remaining ingredients and mix well. 

Corn and Tomato Salad 

Ingredients 

• 3-4 ears of corn or about 1 ¾ cups kernels  
• 3 small tomatoes, chopped 
• ¼ cup fresh basil, chopped 
• Optional: olive oil and lime juice to taste 

Directions

• Combine all ingredients in a medium bowl. 
• Serve at room temperature or chilled. 

Learn More

For more Tasty Tidbits, visit www.LiveWellAlabama.com.

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