Corn grits are made from corn kernels that are processed to separate the hard coverings and remove the husks, and then crushed. into the form of fine grain or coarse grit. It comes from the Americas, where it was the basis of the daily diet and found its way into many dishes – from simple pancakes to thick, nutritious mush. After being brought to Europe, it became an important element of southern cuisine, especially Italian and Romanian, although in Poland it remained a niche product, chosen less often than wheat or barley equivalents. Currently, it is gradually coming back into favor, and various variants are available in stores, from finely ground, ideal for quick cooking, to more grainy, intended for casseroles or more complicated dishes.
The characteristic appearance and structure result directly from the natural properties of corn. The intense yellow color is the result of the presence of carotenoids, including lutein and zeaxanthin, that are important for eye health. After cooking, the product can have a consistency ranging from creamy to firm, which allows it to be adapted to various dishes and dietary preferences. Its delicate, slightly sweet taste makes it go well with vegetables and meat, as well as fruit and dairy products. The natural lack of gluten makes it one of the key alternatives for people with celiac disease or hypersensitivity to this ingredient.
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Corn groats provide approximately 350-370 kcal in 100 g of dry product, and at the same time offer a set of ingredients that are especially needed by older people: 7-8 g of protein, almost 80 g of carbohydrates, nearly 4 g of fiber and significant amounts of vitamin A, E and B vitamins, including folates, important for the hematopoietic system. We will also find important minerals here, including: magnesium and potassium, so even a small portion allows you to quickly replenish deficiencies. The ingredient that distinguishes this groats from other grains are carotenoids, especially lutein and zeaxanthin, which accumulate in the retina and protect it against oxidative stress. Regular consumption of products rich in these compounds may support the prevention of macular degeneration, which is one of the most common causes of loss of visual acuity after the age of 60.
Its properties also make it fit well into the menus of people with a weakened digestive tract, poorer teeth or after illnesses, when the priority is to provide energy with little burden on the stomach. Its soft, creamy consistency allows it to be consumed even with irritated mucous membranes, and its high energy value helps prevent malnutrition and loss of muscle mass. On the other hand, people who are overweight, diabetic or insulin resistant should control portions because groats provide a lot of carbohydrates and can quickly increase calorie content of the meal. In the case of active stomach ulcers, severe pancreatitis or recurrent constipation, it is worth discussing its consumption with a doctor.
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Corn groats are products that can be easily adapted to various cooking methods, therefore, it can replace semolina, rice, pasta or potatoes. After cooking in water, milk or broth, it forms a mass whose consistency depends on the amount of liquid: thick and creamy, it works as a light breakfast for people with a sensitive digestive system, and after cooling, it becomes compact enough to be cut into slices. This variant is a good substitute for noodles, toasted bread or starchy additions in one-pot dishes. Its ability to thicken dishes makes it an effective replacement for wheat flour in soups and sauces, which reduces the proportion of gluten and fat in ready-made dishes and at the same time improves their texture and satiety.
In the cuisines of southern Europe, corn groats are the basis of polenta and mamałyga, but they can also be successfully transferred to Polish recipes, such as baked with cheese, herbs or vegetables. In the breakfast version, it is cooked with milk (cow or plant) and served with fruit, nuts or dried apricots, receiving a mild, filling meal with low fat content. The addition of egg and cheese allows you to transform the thick mass into polenta pancakes or “fries” baked in the oven, which can be a healthier alternative to potatoes. Finely ground corn groats can also be used as a gluten-free coating for meat, fish and vegetables, which is appreciated by people avoiding gluten or looking for a crunchy but light alternatives to breadcrumbs.
Source: Terazgotuje.pl
