Comforting Cornmeal Recipes For Your Heart Health

Cornmeal is one of the most traditional grains in America and there are hundreds of recipes to try—from grits to polenta, to porridge and tortillas. In Louisiana, many do not consider breakfast complete without a dish of grits.

To make cornmeal, dried corn is ground into a variety of consistencies. When it is finely ground, it is corn flour. The most common is cornmeal, with a little of the husk and germ of the corn kernel. It is a great gluten-free grain/flour.

Excellent Source of Fiber

It is a good form of fiber, giving you 36 percent DV with one cup of cornmeal.  “Dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes,” according to the U.S. Department of Agriculture.

Cancer Fighting Properties

Cooked milled yellow corn such as polenta is an excellent source of carotenoids (vitamin A) because it contains fat—carotenoids are easier to digest when combined with some fat.

“It is easier to digest the carotenoids from milled corn foods than those in carrots and spinach,” says Dr. Mario Ferruzzi of Purdue University. Carotenoids act as antioxidants in helping to fight cancer.

The American Diabetes Association recommends cornmeal as a way to increase whole grains in the diet.

Nutrition: Cornmeal has iron, zinc, niacin, potassium, phosphorus and magnesium. It even has protein and no cholesterol.  See full details at Nutrition Data.

 Cornmeal

Cornmeal Trivia

  • There is white, yellow, and blue cornmeal.
  • Cornmeal is a natural pest control. Place a handful of cornmeal in a jar, and lay it on its side in the garden. Slugs will like the scent, slither in and die.
  • As longs ago as 5000 BC, the Native Americans began to domesticate cornmeal and it was a staple in their diet. It was used for poultices and cooked cornmeal was used for treating diarrhea.
  • Those first in the Americas would use corn as money.

Now let’s eat some cornmeal with these 5 tasty recipes.

Cornmeal porridge

Cornmeal Porridge

Cornmeal Porridge

This is my favorite porridge. Some call it grits, others polenta or mush, I call it cornmeal porridge. Here is the basic version which can be dressed up however you please.

Ingredients:

1/2 cup cornmeal
A pinch of salt
2 cups water

Directions:

  1.  Place cornmeal, water and salt in a small, heavy saucepan.
  2. Bring the mixture to a boil then reduce the heat right down and cook gently for 15 to 20 minutes, stirring very frequently with a long-handled spoon or wire whisk to prevent lumps forming.
  3. Be careful as it can spit back at you and it is very hot!
  4. Add more hot water from the kettle if the mixture becomes thick and dry. The best consistency is the one you prefer. That said, when first making it look for a texture that is soft and thick.
  5. Allow the porridge to cool a little before eating; it holds the heat very well.

Now that you have the basic cornmeal porridge, there are so many variations of it:

•    At the beginning of cooking, add a handful of sultanas/raisins or any dried fruit.
•    For a filling porridge, add nuts, seeds or coconut – or all of them for a real fun luxurious porridge.
•    You can even add spices like cinnamon, nutmeg or cardamom which is very yummy.
•    Serve with ghee or coconut oil (which is my favorite or flax oil,which is a healthy way of getting those omega-3s).
•    Another favorite of mine is to serve it with steamed vegetables and Tahini Cream Sauce.

cornmeal

Grits Bowl with Avocado and Baked Tofu Strips

More Recipes from Care2:

 

Cornmeal Muffins

Cornmeal Muffins

Date Walnut Cornmeal Muffins (Gluten free and Vegan)

These simple, yummy cornmeal muffins are full of healthy ingredients. They are also gluten free. You will be amazed how sweet they are since there is no added sugar!

Ingredients:

  • 1/2 cup cornmeal
  • 1 cup brown rice flour
  • ¼ cup soya flour or chickpea flour
  • ¼ cup arrowroot or potato flour
  • 3 tsp. baking powder
  • 1 tsp. salt
  • ¼ cup oil
  • ½ tsp light stevia
  • 1½ cups almond, rice or coconut milk
  • ½ lemon juiced
  • 1 tsp lemon rind
  • ¼ cup walnuts, chopped
  • 1 cup dates, chopped

Directions:

Mix dry ingredients together and make a well in the center.

  1. Mix in walnuts and dates
  2. Add oil, milk and lemon juice.
  3. Mix just until all the liquid is absorbed – do not over mix. The mixture may be a bit lumpy which is okay.
  4. Let sit for 5 minutes.
  5. Pour into oiled muffin tins.
  6. Bake in a preheated 400 degrees Fahrenheit oven for 20 – 25 minutes. 
Cornmeal Pancakes

Cornmeal Pancakes

Gluten Free and Vegan Cornmeal Pancakes 

This recipe is my version of pancakes without the milk or eggs. Whenever I make these pancakes no one seems to miss them!

Ingredients:

  • 1/2 cup cornmeal
  • 3/4 cup brown rice flour
  • 1/4 cup chickpea flour
  • 1/4 cup potato flour
  • 2 tbsp Flax meal
  • 1/2 tsp sea salt
  • 5 tsp baking powder
  • 2 1/4 cups water
  • 2 tbsp vegetable oil or melted coconut oil

Directions:

  1. Mix dry ingredients together.
  2. Make a well in the center of dry ingredients.
  3. Pour water and oil into center.
  4. Mix together with a large wooden spoon.
  5. Mix only until moistened – taking care, not to over-mix (small lumps are normal).
  6. Pour 1/3 to 1/2 cup of the batter into a hot oiled frying pan.
  7. Fry on medium heat.
  8. Turn when bubbles form on top and brown the other side.

Try the Orange Syrup on these Pancakes.

Note:  All the tasty recipes at Real Food For Life are vegetarian, gluten-free and white sugar-free.  I invite you to check more of them out by browsing the Recipes.

Related:

9 Vegan Egg Replacements For Baking
Gluten-Free All Day: Tasty Recipes for Breakfast, Lunch & Dinner
5 Tasty Coconut Oil Recipes & Their Benefits

65 comments

Jim V
Jim Ven6 months ago

thanks

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Jerome S
Jerome S6 months ago

thanks for sharing.

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Sarah Hill
Sarah Hill6 months ago

thanks

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Robert N
Rob Chloe Sam N9 months ago

I've never tried cornmeal before, Some of those recipes look really nice, Thanks for sharing this.

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Kathy K
Kathy K9 months ago

Thanks.

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Chun Lai T
Chun Lai T9 months ago

Thanks for the tips

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heather g
heather g9 months ago

No thanks ........

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M Q
M Q9 months ago

Thank you. I especially like the corn muffins.

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Dennis Hall
Dennis H9 months ago

Thanks.

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Carl R
Carl R9 months ago

Thanks

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