One cup of corn (two medium ears of corn equals 1 cup corn kernels) provides you with your daily requirements of 25% of iron, 1% of calcium and 48% of dietary fibre but please note that one cup of yellow corn has 7% of your daily requirement of Vitamin A, white corn has none. Both lack Vitamin B3 (niacin), so it is important to add leafy green veggies, nuts, seeds or legumes to a meal containing corn, to obtain this important vitamin. Yellow corn also contains more magnesium, manganese and phosphorus than the white variety.
Corn is available in many forms. Corn on the cob, cornmeal, cornflakes and corn oil to mention a few.
To me, there is nothing to beat freshly picked corn or sweetcorn, popped into boiling water and eaten just like it is on the cob, or parboiled and put on the BBQ and then squeezing a lime over the cob with a sprinkling of chillie powder.
Try yellow cornmeal or polenta, two cups to 5 cups of water, simmered in the pot for 20 to 30 minutes with a little salt. Once boiled spread in a pan, allow to cool and cut into slices. You can then top it with Ratatoulie, a thick tomato based sauce or simply dip in virgin olive oil and balsamic vinegar or virgin olive oil and soy sauce. It's great grilled as well, brushed with a little olive oil.
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