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Mush, blue corn with ash (Navajo) - nutritional information
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Mush, blue corn with ash (Navajo)

🔥 54 Calories
💪 0.7g Protein
⚡ 11.7g Carbohydrates
🥑 0.5g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Mush, blue corn with ash (Navajo)
Energy density
Light
54 kcal per 100g
Macro energy profile
Carb-led
5% Protein · 87% Carbohydrates · 8% Fat
Glycemic profile
Low GI
GI 50 · GL 6
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

54
kcal/100g
Protein
0.7g
Carbohydrates
11.7g
Fat
0.5g
Glycemic Index:
50

About Mush, blue corn with ash (Navajo)

Mush, blue corn with ash (Navajo) is a traditional dish originating from the Navajo Nation, made primarily from blue cornmeal and alkaline ash. This unique preparation method not only enhances the flavor but also increases the nutritional value of the corn. The blue corn is rich in anthocyanins, which give it a distinctive color and are known for their antioxidant properties. This dish holds cultural significance for the Navajo people, often served during ceremonies and special occasions, showcasing their agricultural heritage and culinary practices. In terms of nutrition, Mush, blue corn with ash contains approximately 54 calories per 100 grams, with a composition of 0.70g protein, 11.70g carbohydrates, and 0.50g fat. It is a low-fat food option that provides a good source of carbohydrates for energy. The dish is also a source of essential nutrients, such as dietary fiber, vitamins, and minerals, making it a healthy addition to a balanced diet. Its unique flavor can be utilized in various dishes, from breakfast to desserts, making it a versatile ingredient in culinary applications.

Health Benefits

Rich in antioxidants that help combat oxidative stress.
Supports heart health due to low saturated fat content.
Provides dietary fiber, promoting digestive health.
Contains essential minerals like magnesium and zinc.
May help maintain stable blood sugar levels due to its low glycemic index.
A source of complex carbohydrates for sustained energy.
Contributes to muscle repair and growth due to protein content.
Supports immune function with its nutrient profile.
Promotes healthy skin and hair due to vitamin content.
Encourages traditional dietary practices that enhance cultural heritage.

Recommended Food Pairings

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Mush can be paired with honey for a sweet breakfast option, enhancing taste and energy.
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Combining with beans provides a complete protein source, ideal for vegetarians.
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Serving with roasted vegetables adds nutrients and flavor, creating a balanced meal.
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Pairing with yogurt can enhance calcium intake, making it a nutritious snack.
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Using it as a base for stews adds texture and nutritional value to the dish.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Cook mush thoroughly to enhance digestibility and flavor.
  • •Experiment with different toppings like fruits or spices for varied meals.
  • •Incorporate into traditional recipes for authenticity.
  • •Serve warm for better texture and taste.
  • •Use in place of rice or quinoa for a gluten-free alternative.

Selection & Storage

How to choose:

  • ✓Select vibrant blue cornmeal for maximum flavor and nutrients.
  • ✓Look for organic options to avoid pesticides and GMOs.
  • ✓Check for freshness by examining the packaging date.
  • ✓Choose products with minimal additives for health benefits.
Storage
Store in a cool, dry place away from direct sunlight.
Shelf life
Refrigerated, it lasts about 5-7 days; frozen can be stored for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with corn allergies should avoid this product.
  • ⚠️Those with gluten intolerance should ensure no cross-contamination.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Avoid adding excessive salt or fats to maintain health benefits.

Frequently Asked Questions

How many calories does Mush, blue corn with ash (Navajo) have?

Mush, blue corn with ash contains approximately 54 calories per 100 grams. This makes it a low-calorie option suitable for those looking to maintain or lose weight while still enjoying traditional foods.

Is Mush, blue corn with ash (Navajo) healthy?

Yes, Mush is considered healthy due to its low-fat content, high fiber, and rich antioxidant properties. It supports digestion, provides sustained energy, and is a good source of essential nutrients.

How should Mush, blue corn with ash (Navajo) be stored?

Mush should be stored in a cool, dry place, preferably in an airtight container to maintain freshness. Refrigeration can extend its shelf life to about 5-7 days, while freezing can preserve it for up to 3 months.

What are the benefits of eating Mush, blue corn with ash (Navajo)?

Eating Mush provides several benefits, including high fiber content for digestive health, low calories for weight management, and antioxidants that combat oxidative stress, promoting overall health.

How much Mush, blue corn with ash (Navajo) can I eat per day?

A recommended portion would be about 150 grams, which can be enjoyed 2-3 times per week, allowing you to incorporate it into a balanced diet while benefiting from its nutritional offerings.

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