Navajo Blue Corn Mush
Navajo Blue Corn Mush is a traditional Native American porridge made from finely ground blue cornmeal, water, and salt. It is a staple food of the Navajo (Diné) people, often served as a simple, comforting breakfast or side dish, and can be enjoyed hot or cold.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber, with a modest amount of protein and very little fat. It provides key nutrients like iron, magnesium, and phosphorus, with a typical serving containing roughly 150-200 calories.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 4 g |
| Carbs | 36 g |
| Fat | 1 g |
| Fiber | 4 g |
| Sugar | 0 g |
| Sodium | 200 mg |
| Iron | 2.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 150 mg |
| Potassium | 220 mg |
| Niacin (B3) | 3 mg |
| Thiamine (B1) | 0.2 mg |
| Zinc | 1.2 mg |
| Selenium | 4 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The unique blue-purple color of the corn comes from natural anthocyanin antioxidants, which are also found in blueberries. Traditionally, the corn was nixtamalized (treated with an alkaline solution like wood ash lye), a process that significantly increases the bioavailability of nutrients like niacin.
