Navajo Blue Corn Mush with Squash
Navajo Blue Corn Mush with Squash is a traditional, comforting dish from the Navajo Nation, made by simmering blue cornmeal with water or broth and often incorporating mashed or diced squash. It's a staple food that can be served as a warm porridge or allowed to set and be sliced, reflecting the deep agricultural heritage of the Diné people.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber, with a moderate amount of protein from the corn. A typical serving provides a good range of minerals like potassium and magnesium, with a calorie estimate around 180-220 kcal.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 4.5 g |
| Carbs | 42 g |
| Fat | 2 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Sodium | 150 mg |
| Potassium | 350 mg |
| Magnesium | 60 mg |
| Phosphorus | 120 mg |
| Iron | 1.5 mg |
| Vitamin A | 80 µg RAE |
| Vitamin C | 10 mg |
| Niacin (B3) | 2 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The use of blue corn is culturally significant, as it's a sacred crop for the Navajo, and its deep color indicates a high concentration of anthocyanin antioxidants. Nutritionally, the combination with squash adds vitamins A and C, making it a more complete and nourishing meal than plain corn mush.
