Corn chowder is a hearty soup with a rich texture even though it contains no cream, butter, or milk. Once the corn is eaten, use the cobs to make a tasty and versatile home-made vegetable stock. Put six cobs or more in a pot and cover with two inches or so of cold water. Bring the water to a boil and simmer uncovered for about half an hour. The liquid should then be strained through a sieve to make a vegetable stock that can be frozen or used immediately for soups or other dishes.
Bean dishes are inexpensive, filling, and offer a dazzling array of flavors and textures.
Beans provide five times more fiber than whole wheat bread and more fat-free protein than lean meat. They are high in potassium, iron, magnesium, the B vitamins, and folic acid, which protects against heart disease and neurological birth defects. Compared to other carbohydrates, beans are digested slowly, thus having a less dramatic effect on blood sugar levels. Chili, burritos, and tacos can also be made using no meat or only a small amount for flavor. Add your favorite vegetables if you like, but don't skimp on the chili pepper and beans.