Aruban Cornmeal Funchi is a traditional dish from Aruba, made with cornmeal and water, cooked to a creamy consistency. It’s rich in nutrients, including fiber, vitamin B, iron, and magnesium, promoting digestion, energy, and bone health. Funchi is often served with various toppings like cheese, grilled shrimp, or vegetables, and can also be fried for a crispy texture in a variation called "Funchi Waf." This versatile dish offers both nutritional value and delicious flavors, perfect as a side dish or snack, with room for customization based on personal preferences.

Ingredients:

1- 2 cups of cornmeal

2- 4 cups of water

4- 1 teaspoon of salt

4- Toppings of your choice (e.g. cheese, shrimp, tomato sauce, etc.)

Instructions:

1- In a large pot, bring the water to a boil.

2- Add the salt to the boiling water.

3- Gradually add the cornmeal to the pot, stirring constantly with a wooden spoon to prevent lumps from forming.

4- Reduce the heat to low and continue stirring the mixture for about 15-20 minutes until it thickens and becomes smooth.

5- Once the mixture has thickened, remove it from the heat and let it cool for a few minutes.

6- Grease a pan with cooking spray or butter and transfer the mixture to the pan.

7- Smooth the surface of the mixture with a spatula and let it cool and solidify in the pan.

8- Once it has cooled, cut the Funchi Aruba into small squares or triangles.

9- Serve with your favorite toppings such as cheese, shrimp, tomato sauce, or anything you like.

Notes:

1- Funchi Aruba can be served as a side dish or a main dish depending on your preference.

2- The dish can also be fried in oil for a crispy texture.

3- For a vegan version, you can use vegetable broth instead of water.

Frequently Asked Questions:

Can Funchi be stored for a long time?

- Yes, Funchi can be stored for up to 3-4 days in an airtight container in the refrigerator. If you want to store it for a longer period, it can be frozen for up to a month. When reheating, add a bit of water or broth to restore its creamy texture.

How can I modify the Funchi recipe to suit different diets, such as keto or vegan?

- Keto Version: Traditional Funchi is made with cornmeal, which is high in carbs. To make it keto-friendly, you could replace the cornmeal with almond flour or coconut flour, which are low in carbs. You can also use cauliflower rice as a base for a low-carb alternative.

- Vegan Version: To make Funchi vegan, simply substitute vegetable broth for water and skip any animal-based toppings like cheese or shrimp. You can enhance the dish with plant-based protein sources such as beans, tofu, or grilled vegetables.

What are the best ways to prepare Funchi for children or people with gluten sensitivities?

- For Children: Funchi can be prepared with a mild flavor and topped with kid-friendly ingredients such as melted cheese, scrambled eggs, or vegetables. The soft, creamy texture is also great for younger children who may prefer smooth foods.

- For Gluten Sensitivity: Funchi is naturally gluten-free since it is made with cornmeal. Ensure that all toppings and ingredients used are also gluten-free, particularly if you're adding processed foods like sauces or condiments. This makes Funchi a safe and enjoyable dish for individuals with gluten sensitivity or celiac disease.

Can Funchi be made with a different flour other than cornmeal?

- Yes, Funchi can be made with different types of flour. While traditional Funchi uses cornmeal, you can experiment with other options such as rice flour or polenta for similar textures. Keep in mind that the flavor and texture may differ slightly, but these alternatives can still create a delicious dish.

Health Benefits :

- Fiber for Heart Health: Cornmeal, the main ingredient in Funchi, is an excellent source of dietary fiber. Fiber plays a crucial role in reducing cholesterol levels, which can help prevent heart disease. A fiber-rich diet supports healthy blood circulation, lowers bad cholesterol (LDL), and improves overall heart health.

- Magnesium for Bone and Muscle Health: Magnesium, another nutrient found in cornmeal, is essential for maintaining strong bones and muscles. It helps regulate calcium levels, supporting bone density and reducing the risk of osteoporosis.

- Sustained Energy: Funchi is rich in carbohydrates, which are the body's primary source of energy. The complex carbs in cornmeal provide a steady release of energy throughout the day, making it a great choice for active individuals and athletes.

Nutrition Facts :

1. Cornmeal (2 cups)

• Calories: Approximately 440-480 kcal (depends on the brand)
• Carbohydrates: 88-96 g
• Protein: 8-10 g
• Fat: 2-4 g
• Sodium: 0-10 mg
• Cholesterol: 0 mg
• Vitamins:
• Rich in Vitamin B1 (Thiamine), B3 (Niacin), and B9 (Folate)
• Minerals:
• High in Iron, Magnesium, Phosphorus, and Zinc

Nutritional Benefits:

• Energy: Cornmeal is a high-carbohydrate food, providing a good source of energy.
• B vitamins: The B vitamins help support metabolism, nerve function, and energy production.
• Fiber: Cornmeal contains fiber, which aids in digestion and helps regulate blood sugar.
• Minerals: Magnesium and phosphorus play essential roles in bone health, and zinc supports immune function.

2. Water (4 cups)

• Calories: 0 kcal
• Carbohydrates: 0 g
• Protein: 0 g
• Fat: 0 g
• Sodium: 0-2 mg (depends on the source)
• Cholesterol: 0 mg
• Vitamins and Minerals: Trace amounts depending on the water source (may include calcium, magnesium, or fluoride)

Nutritional Benefits:

• Hydration: Water is crucial for maintaining fluid balance, supporting digestion, and regulating body temperature.
• Detoxification: Helps flush toxins from the body through urine.
• Electrolyte balance: Water supports the absorption and transport of nutrients, particularly electrolytes.

3. Salt (1 teaspoon)

• Calories: 0 kcal
• Carbohydrates: 0 g
• Protein: 0 g
• Fat: 0 g
• Sodium: Approximately 2,300 mg
• Cholesterol: 0 mg
• Vitamins and Minerals: Contains trace amounts of Iodine if iodized.

Nutritional Benefits:

• Electrolyte balance: Sodium plays a critical role in maintaining fluid balance and nerve function.
• Thyroid function: Iodized salt provides iodine, which is important for thyroid hormone production.

Note: It's important to consume salt in moderation, as excessive sodium intake can lead to high blood pressure and other health issues.

4. Toppings of your choice (Nutritional information varies by topping)

• Cheese (1 ounce):
• Calories: 110-120 kcal
• Carbohydrates: 1-2 g
• Protein: 7-9 g
• Fat: 9-10 g
• Sodium: 200-300 mg
• Cholesterol: 25-30 mg
• Vitamins: Vitamin A, Vitamin B12
• Minerals: Calcium, Phosphorus, Selenium
• Nutritional Benefits:
• Protein: Supports muscle repair and growth.
• Calcium: Promotes strong bones and teeth.
• B vitamins: Important for energy metabolism.
• Shrimp (3 ounces):
• Calories: 80-90 kcal
• Carbohydrates: 0 g
• Protein: 18-20 g
• Fat: 1-2 g
• Sodium: 200-300 mg
• Cholesterol: 150-200 mg
• Vitamins: Vitamin B12, Vitamin D
• Minerals: Selenium, Iodine, Zinc
• Nutritional Benefits:
• Lean protein: Supports muscle health.
• Selenium: A potent antioxidant that supports immune function.
• Omega-3 fatty acids: Beneficial for heart health.
• Tomato sauce (1/4 cup):
• Calories: 30-40 kcal
• Carbohydrates: 7-8 g
• Protein: 1-2 g
• Fat: 1 g
• Sodium: 200-400 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C, Vitamin A
• Minerals: Potassium, Magnesium
• Nutritional Benefits:
• Antioxidants: Tomatoes are rich in lycopene, a powerful antioxidant that may support heart health.
• Vitamin C: Boosts the immune system and promotes skin health.
• Potassium: Helps maintain healthy blood pressure levels.

Summary:

• Cornmeal provides a hearty, energy-boosting base full of carbohydrates, fiber, and essential minerals.
• Water is vital for hydration and proper bodily function.
• Salt adds flavor but should be used in moderation due to its high sodium content.
• Toppings like cheese, shrimp, and tomato sauce offer various nutrients such as protein, healthy fats, vitamins, and minerals, enriching the dish with additional flavor and health benefits.