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Corn, Sweet (4)


4 ears

Sweet corn is available in New York starting in mid- summer through early fall. This early corn is from Harris Farms in Gasport, NY.

Yellow Sweet Corn. 4 ears
Harris Farms


When buying corn, squeeze the ear to feel whether the kernels are closely spaced, firm, and round. The husk should be bright green and tightly wrapped around the corn cob. The silk should be glossy and pale yellow.  Fresh corn is best if eaten immediately.  To store corn, place the unhusked cobs in a bag and store in the refrigerator for up to 3 days. 


Try corn on the cob by boiling it in unsalted water for 3-4 minutes.  Fresh corn is great eaten raw on a salad, in pasta dishes or on top of soups.  Add fresh corn to whole wheat pancakes, muffins or cornbread of a sweet crunch. 

Cooking Ideas

  • Cooking the fresh corn- boil, microwave, roast, sauté

  • Corn can put into salad

  • Corn can also make pancakes


Easy Black Bean and Corn Quesadillas


This recipe works well with almost all fresh veggies.  Try it with squash, zucchini, bell pep-pers, onions, tomatoes and even greens like kale!



  • 1 15.5 oz. can black beans, rinsed and drained

  • 1 1/2 fresh corn removed from the cob

  • 1 tablespoon canola oil

  • 1 small onion, chopped

  • 1 jalapeño, seeded and finely chopped

  • 2 cloves garlic, minced

  • 6 ounces pepper Jack, shredded

  • Salt and pepper

  • 8 8- inch whole wheat flour tortillas



  1. In a bowl, coarsely mash beans with a potato masher. Warm a large skillet over medium- high heat; add corn and cook for 3 to 4 minutes, stirring occasionally, until corn begins to brown. Add corn to bowl with beans.

  2. In same skillet, warm oil. Add onion and jalapeño and sauté for 2 minutes. Add garlic and sauté 1 minute longer. Stir mixture into bowl with beans and corn. Let mixture cool to room temperature, about 10 minutes.

  3. When cool, stir in cheese and season with salt and pepper. Preheat oven to 200ºF. Spread a tortilla out on a work surface and spread a ½ cup portion of bean mixture over half. Fold tortilla in half. Repeat with remaining tortillas and bean mixture. Warm a large skillet over medium- high heat. Cook as many tortillas as fit in skillet, 3 minutes, then flip quesadillas and cook until golden brown and crispy and cheese is melting, 2 to 3 minutes longer. Place quesadillas on a baking sheet and keep warm in oven while you cook remaining quesadillas. Cut into wedges and serve.

Nutrition Info

Corn is very low in saturated fat and sodium and is cholesterol free.  Corn is an excellent source of fiber, B vitamins, folate, vitamin C and vitamin A. 1 ear of corns contains 77 calories most of which come from carbohydrates.  The carbohydrates in corn are what gives it a sweet taste and a starchy texture. 

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