Cornmeal (Stone Ground)
Zea maysMacronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best used in recipes that require cooking, such as cornbread or polenta. Can be combined with other flours for baking.
Smart Selection & Storage
Choose cornmeal that is labeled as 'stone-ground' for the best flavor and nutrient retention. Look for a fine to medium texture and check for freshness dates.
Store in an airtight container in a cool, dry place. For longer shelf life, refrigerate or freeze to prevent rancidity.
Myths vs Realities
MythCornmeal is only used for making cornbread.+
MythAll cornmeal is the same.+
MythCornmeal is unhealthy due to its carbohydrate content.+
Healthy Recipes
Savory Cornmeal Pancakes with Spinach and Feta
These fluffy cornmeal pancakes are packed with nutrients from fresh spinach and creamy feta, making them a perfect healthy breakfast or brunch option.
- 1 cup stone ground cornmeal
- 1 cup almond milk
- 1 cup fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1 tsp baking powder
- 1/2 tsp salt
- 1 tbsp olive oil
- 1. In a bowl, mix the cornmeal, baking powder, and salt.
- 2. In another bowl, whisk together almond milk and olive oil, then combine with the dry ingredients.
- 3. Fold in the spinach and feta, then cook on a non-stick skillet until golden brown on both sides.
Cornmeal Crusted Baked Chicken Tenders
These baked chicken tenders are coated in a crunchy cornmeal crust, offering a healthier alternative to fried chicken without sacrificing flavor.
- 1 lb chicken breast, cut into strips
- 1 cup stone ground cornmeal
- 1/2 cup whole wheat flour
- 1 tsp paprika
- 1 tsp garlic powder
- 1/2 tsp salt
- 1 egg, beaten
- 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2. In a bowl, mix cornmeal, flour, paprika, garlic powder, and salt.
- 3. Dip each chicken strip in the beaten egg, then coat with the cornmeal mixture and bake for 20-25 minutes until golden and cooked through.
Cornmeal and Black Bean Veggie Burgers
These hearty veggie burgers combine cornmeal and black beans for a protein-packed meal that’s perfect for grilling or pan-frying.
- 1 cup stone ground cornmeal
- 1 can black beans, drained and rinsed
- 1/2 cup diced onion
- 1/2 cup corn kernels
- 1 tsp cumin
- 1/2 tsp salt
- 1 egg
- 1. In a bowl, mash the black beans and mix in the cornmeal, onion, corn, cumin, salt, and egg.
- 2. Form the mixture into patties and refrigerate for 30 minutes.
- 3. Cook the patties on a skillet or grill for 5-7 minutes on each side until crispy.
Cornmeal Polenta with Mushroom Ragu
This creamy polenta made from stone ground cornmeal is topped with a savory mushroom ragu, making for a comforting yet healthy dish.
- 1 cup stone ground cornmeal
- 4 cups vegetable broth
- 2 cups mushrooms, sliced
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Salt and pepper to taste
- 1. Bring vegetable broth to a boil, then slowly whisk in cornmeal, stirring until thickened.
- 2. In a separate pan, sauté onion and garlic in olive oil, then add mushrooms and cook until tender.
- 3. Serve the mushroom ragu over the creamy polenta, seasoned with salt and pepper.
Sweet Cornmeal Muffins with Blueberries
These delightful muffins are made with stone ground cornmeal and fresh blueberries, providing a wholesome treat for breakfast or a snack.
- 1 cup stone ground cornmeal
- 1 cup whole wheat flour
- 1/2 cup honey
- 1 cup almond milk
- 1/2 cup blueberries
- 1 tsp baking powder
- 1/2 tsp salt
- 1. Preheat the oven to 375°F (190°C) and line a muffin tin with liners.
- 2. In a bowl, combine cornmeal, flour, baking powder, and salt.
- 3. In another bowl, mix honey and almond milk, then combine with dry ingredients and fold in blueberries. Pour into muffin tins and bake for 20-25 minutes.
Cornmeal and Zucchini Fritters
These light and crispy fritters combine cornmeal and grated zucchini, making a delicious and healthy appetizer or side dish.
- 1 cup stone ground cornmeal
- 1 medium zucchini, grated
- 1/2 cup onion, finely chopped
- 1 egg
- 1/2 tsp salt
- 1/2 tsp pepper
- Olive oil for frying
- 1. In a bowl, combine cornmeal, grated zucchini, onion, egg, salt, and pepper.
- 2. Heat olive oil in a skillet and drop spoonfuls of the mixture into the pan, flattening slightly.
- 3. Cook until golden brown on both sides, then drain on paper towels.
Cornmeal Crust Quiche with Vegetables
This nutritious quiche features a cornmeal crust filled with seasonal vegetables and eggs, making it a perfect dish for brunch or a light dinner.
- 1 cup stone ground cornmeal
- 1/2 cup water
- 1/2 cup diced bell peppers
- 1/2 cup spinach
- 3 eggs
- 1/2 cup milk
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C). Mix cornmeal with water to form a dough and press into a pie dish.
- 2. In a bowl, whisk together eggs, milk, salt, and pepper, then stir in the vegetables.
- 3. Pour the mixture into the cornmeal crust and bake for 30-35 minutes until set.
Cornmeal and Almond Butter Energy Balls
These no-bake energy balls are made with cornmeal and almond butter, providing a nutritious snack that’s perfect for on-the-go.
- 1 cup stone ground cornmeal
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup chia seeds
- 1/4 cup dark chocolate chips
- 1 tsp vanilla extract
- 1. In a bowl, mix all ingredients until well combined.
- 2. Roll the mixture into small balls and place them on a baking sheet.
- 3. Refrigerate for at least 30 minutes before serving.
Cornmeal and Tomato Salad with Avocado Dressing
This refreshing salad features roasted cornmeal croutons and a creamy avocado dressing, perfect for a light lunch or side dish.
- 1 cup stone ground cornmeal
- 2 cups diced tomatoes
- 1 avocado
- 1/4 cup olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Mix cornmeal with water to form a dough, shape into croutons, and bake until golden.
- 2. In a blender, combine avocado, olive oil, lemon juice, salt, and pepper to make the dressing.
- 3. Toss tomatoes with croutons and drizzle with avocado dressing before serving.
Frequently Asked Questions (FAQ)
What is stone-ground cornmeal?
Stone-ground cornmeal is made by grinding whole corn kernels between two stones, preserving the flavor and nutrients.
How is stone-ground cornmeal different from regular cornmeal?
Stone-ground cornmeal is less processed and retains more of the corn's natural oils, flavor, and nutrients compared to regular cornmeal.
Can I use stone-ground cornmeal in baking?
Yes, stone-ground cornmeal can be used in various baking recipes, including cornbread, muffins, and pancakes.
Is stone-ground cornmeal gluten-free?
Yes, stone-ground cornmeal is naturally gluten-free, making it suitable for those with gluten sensitivities.
How should I store stone-ground cornmeal?
Store in an airtight container in a cool, dry place to maintain freshness. Refrigeration can extend shelf life.
What are the health benefits of cornmeal?
Cornmeal is high in fiber, vitamins, and minerals, which can support digestive health and provide energy.
Can I substitute stone-ground cornmeal for regular flour?
Yes, but adjustments may be needed in recipes due to differences in texture and moisture absorption.
How long does stone-ground cornmeal last?
When stored properly, stone-ground cornmeal can last up to a year, but it's best used within six months for optimal flavor.