Corn, tomatoes are nutritional summer treats

I hope your garden is doing better than mine.
I’m still waiting for the first tomatoes to ripen and gave up on the corn. My neighbor says that squirrels got the corn but I think it was raccoons.
At any rate, every corn stalk was broken and some were strewn across the yard.
Corn and tomatoes are plentiful in supply at the stores if not in your garden. Some people think that corn is not nutritious but they may need updated information.
One-half cup of cooked corn contains only 90 calories, is low in fat and a good source of fiber and B vitamins.
Americans consume about 25 pounds of corn per person annually, most of it is frozen or canned.
Frozen or canned corn has about the same nutritional value as fresh.
When selecting corn, be sure the husks are green, tight and fresh looking. Pull the husk open to make sure the ear contains tightly packed rows of plump kernels. Large kernels at the tip show over maturity. If you pinch a kernel, milky juice should spurt out.
Store corn in a cool area, as warmth causes the sugar content of the corn to convert into starch and result in a less sweet product. Put corn in the refrigerator if storing for over a day.
Tomatoes taste great with corn or almost anything else in my opinion. I can eat tomatoes every meal, every day. Tomatoes complement many other vegetables. A medium size tomato contains only 25 calories and 20 mg of sodium. They are fat and cholesterol free, and a good source of potassium and vitamins A and C. They are also a good source of lycopene, a valuable antioxidant.
Tomatoes should be stored at room temperature until they have fully ripened. Keep them out of direct sunlight once picked or they will ripen unevenly. Tomatoes taste best if not refrigerated. Refrigerate them only if you can’t use them before they spoil. Chopped tomatoes can be frozen for use in sauces or other cooked dishes.
Put tomatoes and corn together in this sensational casserole.

Summer Sensation Casserole
Makes 5 servings
(1/2 cup each)
4 strips turkey bacon
1/3 cup minced onion
3 Tablespoons diced green pepper
4 ears fresh sweet corn
1/2 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon dried sweet basil
2 cups tomatoes, chopped
1/3 cup reduced fat shredded cheddar cheese
Directions:
In a large skillet, cook turkey bacon until crisp.
Drain turkey bacon on paper towel, chop and put aside. Do not drain pan. Cook onion and green pepper in bacon drippings over medium heat until tender.
Cut corn from cob and add to onion and green pepper mixture in skillet. Add salt, black pepper, basil and tomatoes. Cook five to 10 minutes. Add chopped turkey bacon and cook and additional minute.
Pour skillet contents into a greased 1 1/2 quart casserole dish.
Top with shredded cheese.
Bake at 350 degrees for 30 minutes, or until cheese is melted and bubbling.
Nutrition Analysis: 160 calories, 7 g fat, 12.5 g saturated fat, 25 mg cholesterol, 680 mg sodium, 19 g carbohydrate, 3 g fiber, 7 g sugar, 8 g protein.
For more delicious recipes and information on preserving sweet corn or other “Kentucky Proud” fruits and vegetables, contact the Anderson County Extension Office or visit www.kentuckyproud.com

Joan Martin is an family and consumer sciences agent at the Anderson County Extension office.