Sweet Corn - maize - is an ancient plant and the staple part of the diet of many natives peoples, particularly the American and Mexican Indian in the south.

It is a nutritious plant, with an abundance of B Vitamins: Thiamin for energy production; Folate for a healthy heart; and Pantothenic acid which assists with the metabolism of carbohydrates, fats and proteins.

Sweet corn - as corn on the cob, can be eaten raw if it is freshly picked and in peak condition, and will retain maximum nutritional valu if eaten in this manner. It is also sweet and delicious, and doesn't require any oil or butter to lubricate it!

To cook sweet corn, peel off the husks, removing the fronds, and, if you want smaller pieces, snap in half by hand. Then steam for 5 to 10 minutes to heat through and soften the kernals.

The cobs can be served as they are, maybe with a little butter or oil, or cooled slightly then scraped to remove the kernals.The kernals can be scraped off the cobs prior to cooking if preferred.


Steamed Mexican Corn on the CobThis quick and easy to prepare recipe adds a healthy and great tasting lift to a meal without any saturated fats from butter. The spicy chili powder is a very tasty complement to the sweet corn.

Prep and Cook Time: 15 minutes


  • 4 ears fresh corn on the cob
  • 2 TBS extra virgin olive oil 
  • 2 tsp red chili powder
  • salt and black pepper to taste 


  1. Bring water to a boil in a steamer with a tight fitting lid. Do not salt water.
  2. Remove husks and corn silk from corn cobs. Place the corn in the steamer basket, cover, and steam over high heat until it is just hot, 10 minutes or less. 
  3. While corn is steaming mix together olive oil, chili powder, salt and pepper.
  4. Remove corn from steamer, brush with oil mixture and serve hot.

Serves 4

01392 851403

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