It has long been known that any cereal is a source of strength and contains useful vitamins and minerals that help maintain the body in good shape. It’s not for nothing that in childhood, when I couldn’t cope with a task requiring physical activity, adults often said: “I didn’t eat enough porridge.” And indeed, any porridge seems to charge you with optimism, vigor and endows you with remarkable strength. One of these cereals is corn grits.
Calorie content, BJU, GI
The calorie content of the dish under discussion turns out to be approximately 89 kcal. This indicator is relevant for treats prepared with a mixture of milk and water (the latter is taken 2 times more than the dairy product). Calorie content will vary depending on the composition of the dish. The lowest calorie polenta is made with water without oil. It is important to choose it for your menu during a strict diet and consume it in small portions.
And the table will clearly indicate the BJU of the dish:
| BJU | Value in g (per 100 g) |
| Squirrels | 2,6 |
| Fats | 1,3 |
| Carbohydrates | 16,5 |
The product also contains dietary fiber. There are approximately 2% of them.
Polenta has a GI of 72, which is why it is not considered the best porridge for diabetics. But the product is as satisfying as possible. Its components are able to provide the body with energy for 4 hours.
Calorie content of corn porridge with water without oil
Porridge cooked in water without additives such as salt, sugar and butter has the lowest calorie content. Although the dish is noticeably tastier with butter. As for the calorie content of this food, especially for those who count calories in order to lose weight, the calorie content of butter must be added to the calorie content of corn porridge on water. For example, if you take 10 grams of butter per serving, which is 74.8 calories, then the calorie content of the finished dish will no longer be 80.92 kcal, but 155.72 kcal.
Beneficial features
Polenta, the benefits and harms of which are described later in the article, has a unique composition. It contains a lot of dietary fiber that can efficiently cleanse the esophagus. In addition, the product contains a huge amount of vitamins of different groups.
There is no gluten in the porridge, so even people with an allergy to wheat gluten can safely eat it. It is allowed to introduce it into complementary foods for the baby as early as 1 year.
Polenta also has the following effects on the human body:
- prevents the development of Alzheimer's;
- normalizes intestinal function;
- has a positive effect on brain activity;
- improves the condition of skin and hair;
- normalizes the functioning of the central nervous system and hemoglobin levels.
conclusions
Corn grits are a rich source of vitamins, minerals and trace elements beneficial to the body. Its daily consumption helps improve immunity, remove toxins, harmful pesticides and dangerous toxins from the body. Corn grits are an indispensable helper for those suffering from gastrointestinal disorders. It cleanses it of decay products, eliminates fermentation and putrefactive processes in the intestines. Corn grits are rich in fiber, which is why they are confidently in demand among nutritionists. It can relieve hunger for a long time and is effective for those who want to lose weight or suffer from physical inactivity (lead a sedentary lifestyle).
Corn grits are effective in many medical areas: it prevents the development of cancer and cardiovascular diseases, lowers cholesterol, is useful for disorders of the nervous system and helps eliminate depression. Porridges prepared from this cereal do not cause allergies, therefore they are included in the main diet of children. She is also good at cosmetology. You can use it to make scrubs, masks and even anti-cellulite products. Corn grits have practically no contraindications for use; you should use it with caution only during an exacerbation of peptic ulcer disease and with increased blood clotting. Eating products made from corn grits will make you slimmer, improve your skin and health, and also fill you with vigor and energy.
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Harm and contraindications
Polenta, the benefits and harms of which should be known to every porridge lover, has a minimum of contraindications. For example, you will need to exclude it from your menu during periods of exacerbation of duodenal ulcers or other diseases of this organ.
We must not forget that the product enhances intestinal motility. Therefore, you should not eat polenta too often and in large quantities. This can lead to pain in the intestines.
A little history
The origin of this culture was unknown for a long time. A group of scientists from the Philadelphia Institute provided evidence that corn, as a cultivated plant, appeared about 8,700 years ago in Mexico. And it came from its wild ancestor - teosinte. Corn played a special role among the ancient Aztecs, because even one of the gods in their religion was the god of corn - Centeotl. Most corn is consumed in Latin American countries. It is the basis of the cuisines of Mexico, Colombia, Venezuela, Paraguay, Ecuador and Peru.
Content:
- A little history
- Composition and nutritional value
- Types of corn grits
- Storage and use of cereals in cooking
- The benefits of corn grits
- Harm of corn grits
- Corn grits for weight loss
- Corn grits in cosmetology
- conclusions
There is hardly a person in the whole world who does not love corn, one only has to remember boiled, salted heads of cabbage, tightly stuffed with grains. And what about corn sticks and flakes, which are in great demand among children? Corn grits, obtained from dried and processed corn grains, are used successfully not only in cooking, but also in pharmacology, due to its productive medicinal properties.
Classic flour recipe
Polenta according to the classic recipe should be thick and dense. The benefits and harms of such a treat were described above in the article, but its delicate taste is worth mentioning separately.
Both children and adults will surely enjoy the dish, for example, as a nutritious breakfast.
Composition of ingredients
For the dish you need to take:
- corn flour – 230-250 g;
- filtered water – 900-950 ml;
- salt – 1 tsp;
- cheese and butter – 45-50 g.
Cheese and butter are optional ingredients in this dish. It is recommended to add them to already prepared treats. Therefore, such components can be completely excluded from the recipe. Or replace with others. For example, chocolate, coconut, yogurt.
Step-by-step cooking process
The cooking process includes several stages:
- For the dish, you should take a pan with a thick bottom. You need to send all the water into it and bring it to an active boil. It is advisable to immediately salt the liquid.
- All the flour should be poured into boiling water in small portions. It is recommended to start stirring it immediately, and do this with a wooden spatula/spoon.
- The delicacy will cook under the same conditions for approximately 25 minutes. In this case, the heating of the stove will need to be kept to a minimum. It is important to remember to constantly stir the treat.
- During the cooking process, the dish will gradually begin to separate from the bottom and walls of the dish, and a crust will appear on the latter.
At this stage, you can transfer the mass to a horizontal, flat surface and level it with a spatula. It should cool slightly. The polenta in this form will quickly harden and you will be able to cut it into neat pieces.
What can I add?
You can immediately (already during the cooking process) add cocoa to the porridge. Then it will acquire an appetizing chocolate hue and taste. Berry/fruit juice is also suitable for coloring treats. In this case, it is worth supplementing the polenta with any sweetener.
How to serve a dish
The delicacy cut into pieces must be placed on portioned plates. On top you need to sprinkle it with small cheese shavings (for example, Parmesan) and add pieces of butter. It is very tasty to combine polenta with cheese.
If you plan to make a sweet treat, you will need sugar/honey/jerusalem artichoke syrup. And on top for pouring the porridge - condensed milk.
Storage and use of cereals in cooking
Corn grits should be stored at a low temperature from -5 to 5 degrees in a well-humidified room (up to 70% humidity). It is difficult to find a place at home that meets such conditions, so it is advisable to buy a small amount of cereal and not leave it for long-term storage. Sometimes larvae and bugs appear in the cereal. Such cereals are no longer suitable for food. It should be thrown away, and the place where it was stored should be washed well with water and ventilated. It is advisable to store cereals in a glass container tightly closed. The shelf life of corn grits is 6 months.
Corn grits are highly valued in cooking as they are considered an easily digestible product. Many different dishes are prepared from it - soups, side dishes, various casseroles. The cereal is low-allergenic, which characterizes it very well as one of the baby food dishes. Corn grits have rightfully taken their place in the cuisines of different nations. In Italy, a delicious dish called polenta is prepared from it. In Moldova - the familiar hominy. Abkhazia offers its gourmets abysta, and Georgia offers gomi. In western Ukraine, a national dish is prepared from corn flour - banosh, which is boiled with cream or sour cream and served with feta cheese, cracklings or mushrooms. Corn also produces such delicious products as sticks, cereal and the well-known popcorn (puffed corn).
Hutsul banosh
To prepare the dish you will need:
- sour cream – 500 g;
- water – 500 g;
- corn grits - 1 cup;
- salt;
- cracklings.
For cooking, it is better to use finely ground corn grits. This will make the porridge tasty and more homogeneous.
Pour water and sour cream into a thick-walled pan, preferably cast iron, and add salt. Place on the fire and bring to a boil, stirring occasionally. Add corn grits and cook over low heat for about 10-15 minutes. The consistency of the porridge should resemble store-bought sour cream. It is good to use clay pots to serve the dish. Place a few spoons of porridge there and decorate with cracklings, cheese or mushrooms on top. The dish is considered ready when oil comes out on top.
Cereal porridge
Since it is not always possible to find corn flour in the store, you can also use cereal to prepare treats. It is usually found on sale in every supermarket. If the delicacy is not planned to be sweet, then it is worth supplementing the cereal with a mixture of ground peppers for a piquant taste. Their quantity is determined according to the taste of the cook himself.
Composition of ingredients
For the dish you need to take:
- finely ground cereal - 1 full glass;
- water (purified) – 2 glasses;
- butter fat – 45-50 g;
- salt, ground pepper.
If you want to make a sweet version of the dish, you will also need to add sand or powdered sugar to the recipe. Honey is also suitable for this purpose.
Step-by-step cooking process
The cooking process includes several stages:
- The water needs to be brought to an active boil. Afterwards you can add salt and cereal into it. If pepper is used, it is also possible to add it immediately.
- The fire should be reduced to minimum as soon as all the food is added. In this form, the treat will cook for about half an hour. It is very important to constantly stir the dish during the process, otherwise lumps will immediately begin to form. This should be done as carefully as possible. Otherwise, hot splashes of food will begin to fly, and they can severely burn the cook.
- You can tell when the food is ready by its thickness. If you run a spatula along the bottom of a dish containing a dish, a clear stripe will remain. The porridge will hold even in a vertical position and will easily move away from the walls of the dish.
All that remains is to add butter and mix the delicacy thoroughly again. If the recipe uses sugar, it can be added both to the cooking process itself and to the already fully prepared dish.
How to serve a dish
You can serve the treat as a side dish, after cutting it into portions. For example, it will go well with stewed rabbit or baked chicken. It’s delicious to top the cooled porridge with hot sauces - both sweet and meat, fish, and vegetable.
Corn grits in cosmetology
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Since this cereal contains a huge amount of useful elements, such a field of medicine as cosmetology could not ignore it. At home, it is often used to deeply cleanse and nourish the skin. Scrubs and peelings are prepared from it, and it is also used as a means to combat cellulite. Corn grits have characteristic sharp corners, so they are used in places where the skin is rougher: elbows, heels, knees.
Preparing a gel scrub at home: corn grits, ground coffee, shower gel, sea salt, essential oils and honey. Mix everything and treat rough skin. This scrub will wonderfully cleanse, polish the skin, and also enrich it with useful substances, soften and intensively moisturize it.
To combat cellulite, you can use corn flour. Treat problem areas of pre-cleansed and steamed skin with flour for about 15 minutes. This is best done while taking a bath. After several procedures, the result will pleasantly surprise and delight you.
From cereals with filling
Polenta, the benefits and harms of which should be known to all cooks, can even be prepared in an unusual way with filling. In this case, you should get a thick, thick porridge that can be easily cut. The filling will be located between its pieces.
The recipe below will contain cottage cheese with cheese and herbs. In this case, the calorie content of the treat will be approximately 113 kcal per 100 g.
Composition of ingredients
For the dish you need to take:
- corn grits and milk (preferably 3.5% fat) - 1 glass each;
- purified water – 2 glasses;
- Parmesan and cottage cheese – 80-90 g each;
- dill and basil - 15 g each;
- fresh garlic – 3 cloves;
- salt.
Step-by-step cooking process
The cooking process includes several stages:
- All the water stated in the recipe should be placed in a small, convenient pan. After that, add all the cereal and leave the product to cook for 6-7 minutes at the lowest heat.
- Then it’s time to pour in the milk, salt and mix all the ingredients. The treat will take approximately 17-20 minutes to cook over low heat. At the very end of cooking, it is recommended to pour about half of the Parmesan shavings directly into the pan. It is advisable to make it small.
- Next, you need to grease a baking sheet with oil and place the porridge on it in a small layer. The optimal thickness would be 1 cm. Be sure to let the dish cool in this form.
- The filling should be prepared in a separate bowl. To do this, you need to mash the cottage cheese with a fork and combine it with the remaining grated cheese, chopped herbs, and crushed garlic.
- The already cooled porridge on a baking sheet needs to be cut into neat, even rectangles of the same size. Place a layer of filling on one and cover with a second one. If desired, you can also sprinkle the treat with cheese on top.
All that remains is to slightly heat the dish in the microwave. 4-5 minutes will be enough.
How to serve a dish
The treat is delicious to try either warm or completely cooled. You can additionally pour sour cream-mustard or sour cream-garlic sauce on top of the dish.
The benefits of corn grits
Corn grits porridge has a very low calorie content - only 86 kcal per 100 grams of product, so its use is advisable when losing weight. It is recommended for people who lead a healthy lifestyle, since despite its dietary value, it gives a feeling of fullness and reduces appetite. Corn grits contain a lot of useful elements and minerals that have a beneficial effect on the body. For example, silicon, which corn is rich in, is very good for teeth, and calcium and potassium strengthen hair and nails. Fiber, contained in large quantities in cereals, cleanses the intestines well of toxins, and also effectively removes harmful toxins and pesticides from the body. Beta-carotene reduces the likelihood of developing cancer several times, and phosphorus improves the functioning of the central nervous system, relieves overexcitation and prevents depressive disorders. Magnesium and vitamin B6, among other things, can increase the body’s resistance to stress and neuralgia.
If you use corn grits in your daily diet, this will strengthen the immune system, get rid of fermentation in the intestines and frequent constipation. Corn has a beneficial effect on the walls of blood vessels and significantly reduces cholesterol in the blood, which has a beneficial effect on the cardiovascular system. It is useful in the prevention of diabetes, blood and gall bladder diseases. Corn grits can remove fats from the body and promote skin rejuvenation. It is a low-allergenic product, therefore it is often in demand as baby food.
I would like to note that corn does not lose its properties even when cooked, that is, a heat-treated product made from corn grits retains all the beneficial and healing qualities contained in its raw form.
With bacon
Polenta (the benefits and harms of this porridge have been well studied today) is prepared even immediately with meat components in its composition. For example, it’s delicious to add bacon to it. The amount recommended in the recipe can be increased as desired. Or even mix bacon with smoked chicken. The result is a hearty, full breakfast. Its calorie content will be approximately 248 kcal per 100 g.
Composition of ingredients
For the dish you need to take:
- corn grits - 1 full glass;
- bacon – 180-200 g;
- hard cheese – 150-170 g;
- fresh garlic – 2-3 cloves;
- onions – 2 pcs.;
- salt, water.
You can use any spices for treats.
Step-by-step cooking process
The cooking process includes several stages:
- Carrots and cheese need to be processed with a fine grater. Onion - chop into cubes.
- The bacon should be cut into small pieces and placed in a frying pan with the stove on low heat to render a small amount of fat. Afterwards, you can fry the onions and carrots on it until soft. You should immediately add chopped garlic to the mass.
- The cereal should be cooked in proportions of 1/3 liquid. For the indicated amount of the main product, take approximately 3 tbsp. water. When the liquid in the container boils, pour the dry component into it in a thin stream and immediately begin cooking, stirring constantly.
- When the mixture begins to thicken, you can add the vegetable mixture with bacon and cheese shavings. After thorough mixing, all that remains is to cook the mass until completely cooked.
Lastly, you need to add salt. Dried oregano and basil are a delicious addition to the treat.
How to serve a dish
The dish must be leveled in the mold and allowed to harden. Afterwards, you can cut the treat into portioned pieces according to the principle of a pie. It is delicious to complement it with various sauces and pickled/fresh vegetables.
Corn grits for weight loss
Corn grits are a very dietary product, which is why they are widely used in weight loss programs. Everyone, of course, knows the dangers of diets that make it possible to quickly and effectively lose extra pounds. They imply giving up many of your favorite foods, as well as limiting the amount of food in principle. As a result, a person has a constant feeling of hunger, which leads to stress throughout the body.
But there are also diets in which you can lose weight without feeling hungry. One such diet is the corn diet. All you need to do is eat corn porridge every day, replacing breakfast, lunch and dinner with it. Moreover, all this varies within the required limits. If, for example, urgently losing weight is not part of your plans, then it is recommended to replace only breakfasts with porridge, and if you want to enhance the effect, then also subsequent meals. A prerequisite for this diet is the consumption of large amounts of water. It must be cleaned and non-carbonated. The water requirement for a corn diet is up to 2.5 liters per day. Also, to speed up metabolic processes, do not forget about physical exercise. In addition, they will help tighten the skin, which is very useful for express diets.
Corn porridge recipe for weight loss
Corn flour porridge for dietary purposes should be prepared without additives. It requires a long cooking time, so you should first rinse the cereal to remove starch and soak it overnight in cold water. During the soaking process, the cereal will swell and increase in size, which will significantly reduce the cooking time - from 40 to 20 minutes. To prepare you will need:
- corn grits, pre-soaked in cold water;
- water.
Pour the cereal with hot water in a ratio of 1:3, cook over low heat until the liquid has completely evaporated.
A diet based on corn grits will not only help you lose weight, but will also remove dangerous waste and toxins and saturate the body with the beneficial substances that make up its composition.
From millet
Interestingly, polenta can even be made from millet. The result is an original dish, the taste of which will be complemented by Italian herbs and cheese. It can even be served as a main meal for the whole family.
Composition of ingredients
For the dish you need to take:
- millet – 80-90 g;
- water – 280-300 g;
- cheese – 25-30 g;
- salt, oil, Italian herbs.
Step-by-step cooking process
The cooking process includes several stages:
- Pour a couple of tablespoons of any vegetable oil into a well-heated frying pan. You can immediately add Italian herbs. Warming the spices will allow them to open up. By the way, you can also take Provençal or Greek herbs.
- The millet must be thoroughly rinsed until the water is clear, and then placed in a frying pan with already aromatic hot fat. After mixing, the oil will be absorbed into the heated cereal.
- All that remains is to carefully pour in all the water and add salt. Afterwards you need to cook the dish over low heat with the lid closed.
- After about 17-20 minutes, the liquid will be completely absorbed into the cereal. This means the base of the treat is ready.
- All that remains is to remove the dish from the heat, add grated cheese, salt, and mix everything. Then you need to transfer the mass into a rectangular baking dish covered with parchment. You should get a smooth, uniform layer.
- Sprinkle the polenta with olive oil on top and bake in the oven until golden brown.
The cooking process will take about 20 minutes.
How to serve a dish
The already fully prepared treat should be cut into pieces and served with your favorite sauce. For example, it’s delicious to serve a dish with a mixture of ketchup, mayonnaise and garlic. This spicy sauce will turn the treat into an excellent beer snack.
Stuffed polenta
Corn porridge can even be served on a holiday table. But in this case it is worth preparing polenta according to a special recipe. Meat filling is perfect for it. The base can be made from pork or any other meat. You can mix 2 types at once.
Composition of ingredients
For the dish you need to take:
- finely ground corn grits - 1 tbsp.;
- meat – 670-700 g;
- sour cream - ½ tbsp.;
- onion and garlic clove - 1 pc.;
- dry red wine – 55-60 ml;
- tomatoes – 280-300 g;
- granulated sugar – 1 pinch;
- salt, nutmeg, hot pepper, oil.
This amount of food will make approximately 4 servings of treats. Wine in this recipe is an optional ingredient, so it can be completely excluded. Tomatoes can be taken both fresh and in their own juice. It is even possible to replace them with tomato paste or thick juice.
Step-by-step cooking process
The cooking process includes several stages:
- It is recommended to start with the filling. For it, washed and dried meat needs to be cut into thin long strips. Afterwards, place them all in one layer in a wide, roomy frying pan and fry over high heat.
- When the meat is already browned, you can add additional ingredients to it. First of all, onions. First, the vegetable should be removed from the husk, and then finely chopped. It is allowed to add garlic at this stage. It makes the treat more flavorful. You can increase the amount of garlic according to your taste. Dry/granulated garlic is also suitable for this dish.
- Together with vegetables, meat should be simmered for 3-4 minutes. All components should become soft.
- Afterwards, you can pour wine into the meat and add sugar. After about 3-4 minutes, it’s time to add tomatoes or pasta in any form. If these are fresh vegetables, you should first remove the skin. For example, pour over it first with boiling water, and then with ice water. Next, the skin can be easily removed even just with your fingers. The tomato must first be cut into pieces.
- Sprinkle spices on top. The mass will simmer for a quarter of an hour.
- All that remains is to remove the lid and cook the treat until the liquid disappears.
- You will need to pour the cereal with ice water (2.5 tbsp), add salt and cook over low heat for 7-9 minutes. You should constantly stir the mixture with a wooden spoon.
- About 3 minutes before the dish is completely ready, add sour cream to it. Be sure to mix all ingredients very well.
- Next, you can remove the treat from the heat and let it sit for a while so that the polenta has time to thicken enough. Then you can start stuffing it.
- Approximately ¾ of the polenta will need to be put into the pan. Its optimal diameter is 20 cm. Be sure to cover the container with oiled baking paper (it must be laid so that you get a piece with sides and a recess). You also need to thoroughly coat the porridge itself with melted butter. It will taste better this way.
- Polenta should be laid out in the same way. There should be sides and a recess inside.
- The resulting “container” of porridge should be filled with meat filling. The latter should not be too much, otherwise it will begin to fall out during baking. If necessary, you can take a larger form.
- The top of the workpiece needs to be covered with the remaining porridge. It will cover the filling. The result is a very unusual dish with a juicy filling.
Stuffed polenta made from corn grits will decorate the festive table.
Bake the delicacy in the oven at 190-195 degrees. The process will take approximately 17-20 minutes.
How to serve a dish
When the treat is fully prepared, you will need to trim the sides. Afterwards, it is advisable to turn the stuffed polenta over onto a beautiful flat dish.
Information for drawing up a technological map (mass fractions)
This data will be required when preparing a Technical and Technological Card for dishes that contain corn grits. To calculate the mass fractions of fat and sugar, it is necessary to know whether the product contains so-called “free” fat and sugar (i.e., determined by laboratory analysis).
| Contains free fat | No |
| Contains free sugar | No |
| Contains alcohol | No |
Do you want to develop the right documents for catering? - !
Menu for diet
During a diet, you can include polenta in your menu. But this should not be done every day. For example, 2 times a week. This dish is best suited for breakfast or lunch, as it energizes you for a long time.
1 option
Breakfast : a serving of cornmeal porridge, a soft-boiled egg
Lunch: diet borscht and dried bread
Dinner: Chicken casserole with broccoli/cauliflower
Option 2
Breakfast: polenta with curd filling, fresh cucumber
Lunch : baked fish with pea porridge
Dinner: vegetable salad and boiled/grilled shrimp
Option 3
Breakfast: scrambled eggs with cheese, herbs, tomatoes
Lunch: stuffed polenta and coleslaw
Dinner: yogurt with berries/fruits
For a snack between meals, it is best to choose apples, small portions of dried fruits, and kefir of any fat content. By the way, the fermented milk product can also be supplemented with rice/buckwheat bread.
Useful tips
- It is recommended to cook polenta in cast iron or copper dishes with the thickest walls possible. But if they are unavailable, even an ordinary saucepan will do. The main thing is that it has a thick bottom.
- The most convenient way to stir the dish is not with a spoon or spatula, but with a large whisk. It helps to instantly deal with all the lumps that form.
- If you plan to add vegetables, any meat, or seafood to polenta, then these components require preliminary preparation. For example, you can first fry them in a separate pan. Only after this the ingredients should be transferred to the base of the dish.
- If you don't use butter, you'll have a meatless vegetarian treat. At the same time, it is no less satisfying and nutritious.
- Frozen polenta, the benefits and harms of which were discussed above in the article, can be cut into portions and further processed. For example, fry olives in a frying pan with oil or bake in the oven. This step will give the dish a completely new taste.
Types of cereals, selection and storage
Cereals are available in two types: polished and crushed. In turn, ground grains have 5 grinding levels, the finest is No. 5, the coarsest is No. 1. Crushed grits are used to make corn flakes, and polished grits are supplied to the retail chain.
Cereals should be stored in a cool place in fabric bags or paper bags.
But during storage, moths or bugs may appear in the cereal, so from time to time it is necessary to carry out a preventive inspection of the cereal. If pests are found, then bake the cereal on a baking sheet in the oven.
