Blue Corn Mush with berries and honey
Blue Corn Mush with berries and honey is a traditional Native American breakfast or side dish, particularly associated with Pueblo and Southwestern cultures. It's made from finely ground blue cornmeal cooked into a thick porridge, then typically topped with fresh berries and a drizzle of honey for sweetness.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates for energy, with moderate fiber and very low fat. It provides key nutrients like iron and magnesium from the blue corn, along with antioxidants from the berries, and a typical serving ranges from 200-300 calories.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 5 g |
| Carbs | 52 g |
| Fat | 2 g |
| Fiber | 6 g |
| Sugar | 14 g |
| Sodium | 10 mg |
| Iron | 2.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 150 mg |
| Potassium | 200 mg |
| Zinc | 1.2 mg |
| Vitamin C | 8 mg |
| Manganese | 0.8 mg |
| Selenium | 3 mcg |
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 yellow or white corn, and it holds deep cultural significance in many Native American traditions as a sacred staple crop.
