Blue Corn Mush
Blue Corn Mush, also known as 'atole' or 'pinole,' is a traditional, warm porridge made from finely ground blue cornmeal. It is a staple dish in many Indigenous cultures of the American Southwest and Mexico, often prepared with water or milk and sweetened with ingredients like piloncillo (unrefined cane sugar) or honey.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates, providing sustained energy, and is naturally low in fat and protein. It is a good source of dietary fiber and offers key minerals like iron and magnesium, with a typical serving containing around 150-200 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4 g |
| Carbs | 38 g |
| Fat | 1.5 g |
| Fiber | 5 g |
| Sugar | 2 g |
| Sodium | 10 mg |
| Iron | 2.5 mg |
| Magnesium | 90 mg |
| Phosphorus | 150 mg |
| Zinc | 1.2 mg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 2.0 mg |
| Antioxidants (Anthocyanins) | Present |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Blue corn itself is nutritionally unique, containing higher levels of protein and antioxidants (anthocyanins) than its yellow or white counterparts, which give it its distinctive color and potential health benefits. Culturally, it has been a sacred and sustaining food for Pueblo and other Southwestern tribes for centuries.
