How to Nourish With corn Brought to you by Viva Vegetables A Utah State University Extension and Nutrition, Dietetics and Food Sciences Department Initiative The goal of the How to Nourish With lesson series is to provide adults and older children with helpful information and demonstrations about selecting, preparing, cooking with, and storing vegetables. This basic knowledge may encourage families to include vegetables more often as a mainstay of family meals and snacks. Objectives: 1. Adults will explain a health benefit provided by corn. 2. Adults will explain how to select corn. 3. Adults will discuss cost and time effective strategies for incorporating corn into family meals. 4. Adults will discuss preparation and storage techniques of corn, including cleaning, trimming, cooking, and storing 5. Adults will make and taste food that includes corn. Total Time: ~1 hour Materials A large piece of paper and marker if a chalkboard/whiteboard is not available Writing utensils for participants Copies of the handout (includes recipes) Popcorn (pop enough for the class to eat while you are talking. Make an easy kind that doesn t involve a recipe. For example, just add cinnamon.) A bag of frozen corn A can of full-sodium corn A can of reduced or no-sodium corn A few fresh ears of corn for demonstration (with husk still attached, according to the guidelines under objectives 2,3, and 4) New toothbrush Vegetable brush Damp paper towel Uncooked polenta Can opener 1 P a g e Meagan Latimer MS, RD; Tamara Vitale MS, RD USU Dietetics Students
Chips Other ingredients for the recipes Bowls and utensils for creating the recipes Plates, napkins, forks (enough for 1 for each participant) If you have any of the tools that there are pictures of, bring them Preparation Required Review the lesson plan Cook hamburger and onion for taco salad recipe Make copies of the handout Cut out pictures of the corn tools NOTE: This lesson is best taught when fresh corn is in season (mid- to late summer). This material was funded by USDA's Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit online at Uhttp://www.fns.usda.gov/fsp/outreach/coalition/map.htm U. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider and employer. 2 P a g e
LESSON PLAN Introduction: Welcome and introspective activity Time: 5 minutes Welcome everyone to the class and thank them for taking time out of their busy schedules to attend. Tell participants that the things they learn about corn will help them have a healthier diet, be able to prepare healthier meals at home, and may help them to want to incorporate corn into their favorite meals. Ask the class: What are some barriers that you experience in using corn in your cooking? o Think-pair-share: Have everyone turn to the person next to them and discuss their barriers. o Invite a few people from the class to share. After they share, you may include: It s inconvenient to husk fresh corn. Having to remove all of the silk from the corn bothers me and takes too much time. I don t know how to use it besides warming it up for a side dish. is boring. tastes gross. Distribute the handouts and writing utensils to the participants. Encourage participants to take notes and ask questions freely. Objective 1: Adults will explain a health benefit provided by corn. Activity: Nutrition discussion Time: 5 minutes Ask the class: Why is it nutritionally important to incorporate corn in their diet. Answers may include: o Potassium o Fiber o Vitamin C o Low in calories It is not important to know the details about these nutrients because the discussion should only be focused on one thing. If participants are interested in learning more about different nutrients, they are invited to future Viva Vegetables classes. Tell the participants you are going to talk about the fact that corn is low in calories. Ask the class: Why does it matter that corn is low in calories? o You can eat more compared to foods that have a lot of calories. o The corn helps you feel full. o It can help you maintain or lose weight as part of a healthy diet. Objectives 2, 3, and 4: Adults will understand how to select the best corn; Adults will understand cost and time effective strategies for incorporating corn into family meals; Adults will understand preparation and storage techniques of corn, including cleaning, trimming, cooking, and storing. Activity: Discussing each form of corn Time: 25 minutes Ask the class: What different forms of corn can you think of (not brands, not white vs. yellow)? 3 P a g e
Write them so that everyone can see them, in columns so you have room to write the additional information as you discuss. The columns will match the handout you gave to participants. Column headings should be, in the following order: o Popcorn o Frozen corn o Canned corn o Fresh corn o Other corn (cornmeal, polenta, corn flour) Explain that you will address each type of corn and discuss everything you need to know so you can help overcome the barriers they mentioned earlier. Popcorn o Show the popcorn to the class. o Explain that popcorn is naturally a very healthy, whole grain, high fiber snack. It s when a lot of butter and salt is added that the nutritional value decreases. o Ask the class: What are some ways to flavor popcorn besides butter and salt? Answers may include: Cinnamon Dill Parmesan cheese o Tell the class what you did to make the delicious popcorn (what did you add for seasoning?) Pass around the popcorn so everyone can munch on it while you talk). o Use supplemental handout from the Food $ense website under Grains. Frozen corn o Show the class the bag of frozen corn. o Frozen corn is just as nutritious, if not more nutritious than fresh corn. It depends on how far the fresh corn has to travel. o Frozen corn is packed at the peak of its ripeness within hours of being picked, so the nutrients are well-preserved. o is frozen by: Blanching (boil briefly) the corn. Cutting the corn off the cob and placing in bags. You can also do this to fresh corn on the cob. o If you re going to serve it plain or as the base of a dish, steam or microwave for the best nutrient preservation. Explain how to steam corn. How to steam: Put about 1-2 inches of water in the bottom of a pot. If you have a steamer, place that over the water and put the corn in there. (Show picture of the vegetable steamer in the attachments). If not, you can just put an inch or so of water in a saucepan, put the lid on and that will create steam. To microwave corn, put it in a microwave safe dish with a little bit of water, cover and cook for a few minutes until it is no longer frozen (not to the point that it shrivels). Drain off the excess water and serve. o You can also thaw frozen corn and not cook it by: Running warm water over frozen corn in a colander. 4 P a g e
Thawing frozen corn in the refrigerator. o Ask the class: Why would you want to use uncooked corn (or corn that is frozen and then thawed)? Salads Salsa Other dishes? Will discuss more later o Ask the class: How is frozen corn time effective for a busy family? o Ask the class: How is frozen corn cost effective for a busy family? Canned corn: o Canned corn can be nutritionally the same as frozen corn, but the key is to look at the label on the canned corn. o Display the low-sodium canned corn and the regular sodium canned corn. o Ask the class: Does anyone see the difference between the labels on the cans? What is the difference? One can says no added salt or low-sodium or whatever the can says that makes it lower sodium. o Ask the class: Why does it matter if there is salt in the corn or not? Decreased salt or sodium consumption is important for health. Eating less salt can help control blood pressure. A controlled blood pressure can help you avoid heart disease. o Explain that canned corn can be drained and/or rinsed to get rid of the salt prior to cooking. Fresh corn o Ask the class: When is fresh corn in season? is a mid- to late-summer vegetable. It is at its freshest in August and September. o Explain to the class how to pick the best fresh corn using the husks of corn you have brought. Give every 2 or 3 people an ear of corn to share and examine. If this is not cost effective, it is appropriate for the teacher to do this if it is not cost-effective to buy corn for a lot of people. They should do the following with you: Make sure the husks are green, tight and fresh looking. Pull the husk open to make sure that the ear contains tightly packed rows of plump kernels. If you pinch a kernel of corn, milky juice should spurt out. o Shuck the corn. *While you are shucking the corn, explain that the corn should be cooked as soon as possible after selecting, otherwise the sugars will turn to starch and the corn will not be as sweet. o Explain that removing the silk is easier than they might think. Use a new toothbrush Rub the corn with a damp paper towel Use a vegetable brush Place your hand around the corn and twist the corn cob with the other hand o Invite the class to pick one of the methods to try to remove the silk. o Ask the class: How did each method work? 5 P a g e
o You can also cut the cooked kernels off the cob and use them later which keeps better than raw corn. It can also be frozen after you take it off the cob. Show a picture of corn removing gadgets and explain each one o How to boil: Put cob in boiling water for 3-5 minutes o Steam: Review the steps briefly. o How to grill: Preheat the grill to high. Remove the visible silks from the tips of the corn. Place the corn in their husks on the hot grill. Cover. Turn the corn occasionally, until the husks are charred on all sides, about 15-20 minutes. Remove corn from the grill. Let cool for 5 minutes. Use a towel to protect your hands while removing the silks and charred husks from the corn. Many of the corn kernels should look brown and will taste delicious. o Show picture of corn cob holders. Other types (corn flour, cornmeal, polenta) flour: o Ask the class and write on the board/paper as they discuss: What are ways you have seen corn flour used? Make corn tortillas (have someone explain this if they know how). Mix about 2 cups of corn flour with 1 cup of water. Roll into balls and flatten, cooking over a dry skillet. Make tamales (have someone explain this if they know how). Add spices, oil, broth to the corn flour until it is the texture of peanut butter. Place the mixture inside of a corn husk and add a little meat. Steam the tamales. o Ask the class: What about cornmeal? bread and corn muffins are a classic use Put on the bottom of pizza crusts o Ask the class: Has anyone heard of polenta? Know how to use it? Polenta is a coarse yellow cornmeal that is coarser than grits (a popular food consumed in the south). Polenta can be sweetened as a breakfast or dessert and is considered the centerpiece of a meal. You cook polenta sort of like you cook a hot cereal. If you let it cool in a thin layer, you can cut it into wedges. Some people use polenta as a substitute for rice or potatoes. Activity: use discussion Time: 5 minutes Ask the class and write on the board/paper as they discuss: What are ways you use frozen corn in family meals? If they mention some of the following ideas, elaborate so the participants have more to go from. Some ideas may include: o Add to soups or stews like chicken noodle soup, chili, beef stew. o Sprinkle on as a topping on a Mexican pizza with olives, tomatoes, green chilies, cheese and Mexican spices like cumin, jalapenos or hot peppers. o Toss some into a taco salad which you can make by crunching up some chips, adding lettuce, cheese, beans of any kind, and salsa. 6 P a g e
o Make fried rice with some soy sauce, other vegetables like peppers, peas, and carrots, and some toasted almonds. o Add to a holiday stuffing, either one that comes in the box or make a cornbread stuffing and add corn (then you do a corn double-whammy). o can add a nice pop to any garden or chef s salad. o Add corn, a can of black beans, and some cilantro to a jar of salsa for an original recipe. In general, adding corn to something will allow the dish to serve more people. Objective 5: Adults will make and taste something that includes corn. Activity: Demonstrate taco salad recipe Demonstrate corn salsa Time: 10 minutes Ask for a few different people to help as you put together the taco salad recipe (optional). Show that you can use both canned and frozen corn by using frozen in one recipe and canned in another. For salsa, combine: o 1 can of drained and rinsed black beans o (1 cup or 1 can) o Your favorite salsa o Some cumin (to taste) Serve with chips. Conclusion: Summary and Regroup Time: 5 minutes Ask the class participants if they have any questions. What did they learn today that encourages them to go home and feed corn to their family? What serving ideas or recipes are they planning on trying? Thank them for attending. 7 P a g e
KITCHEN TOOLS TO USE WITH CORN stripper: Run along the corn cob and kernels collect. cob cutter/zipper cob cutter/zipper The good old-fashioned way cob holders Vegetable steamer 8 P a g e
You re all ears. Now write down some good ideas about how to prepare the most delicious corn possible. Popcorn Frozen corn Canned corn Fresh corn Other corn What tools do I want to use? What new cooking methods do I want to try? 9 P a g e This material was funded by USDA's Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit online at Uhttp://www.fns.usda.gov/fsp/outreach/coalition/map.htm U. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider and employer. Meagan Latimer MS, RD; Tamara Vitale MS, RD USU Dietetics Students
Taco salad Food $ense curriculum recipe 1 lb. lean ground beef 1 bag (15 oz) tortilla chips 1 onion, chopped 1 head Romaine lettuce, chopped 1 package low-sodium taco seasoning mix 2 tomatoes, chopped 1 can (15 oz) kidney beans, drained and rinsed 3/4 cup cheese, grated 1 can corn, drained or 1 1/2 cups frozen corn, thawed 1 cup salad dressing (see right) Sauté ground beef and onion; drain fat. Add taco seasoning mix and kidney beans; mix well. Crush 2/3 bag of tortilla chips. In a large bowl combine all ingredients; toss well. Yield: 6-8 servings. Mexican Spicy Bean Pizza Food $ense curriculum recipe 1 pre-made pizza crust* 1/4 cup thinly sliced onion 1 small can tomato paste 1/2 cup grated cheese 1/2 to 3/4 can refried beans 1/2 teaspoon red pepper flakes 1 small can corn, drained 1/2 cup chopped, fresh cilantro (optional) 3/4 cup sliced bell pepper Salad dressing: Mix all of the following ingredients well. 1/3 cup vinegar 1/4 tsp onion powder 1/3 cup sugar 1/4 tsp garlic powder 1 cup ketchup 1/2 cup oil 1 tsp salt Deliciously corny recipes Chuck Wagon Skillet Food $ense curriculum recipe 1 lb. low fat Italian sausage 2 cups uncooked noodles 1/2 cup onion, chopped 2 Tbsp ketchup 1 cup celery, sliced 1 teaspoon salt 1/2 cup water 1 can (14.5 oz) tomatoes 2 cups cheese, grated 1 can (14 oz) corn, drained Pepper to taste In a large skillet sauté sausage, onion and celery; drain fat. Add water, tomatoes, corn, noodles, ketchup, salt and pepper. Cover and simmer 18-20 minutes or until noodles are tender; stir occasionally. Stir in cheese. Yield: 8 servings. Preheat oven to 425 F. Put pizza crust on baking sheet or pizza pan. Spread tomato paste and then refried beans over crust. Arrange corn, bell pepper and onion over beans. Sprinkle cheese and pepper flakes on top. Bake 15 minutes or until hot and bubbly. Garnish with cilantro. Yield: 4 servings. Easy bread Food $ense curriculum recipe 1 1/4 cups all-purpose flour 3/4 cup corn meal 2 tablespoons sugar 2 teaspoons baking powder 1/2 teaspoon salt 1 cup milk 1/4 cup vegetable oil 1 egg, beaten Heat oven to 400 F. Grease 9x9 inch pan. Combine flour, corn meal, sugar, baking powder and salt. Stir in milk, oil, and egg, mixing just until all ingredients are moistened. Pour batter into greased pan. Bake 20 to 25 minutes or until light golden brown and wooden pick inserted in the center comes out clean. Serve warm. 10 P a g e