Discover the rich flavor of Gofio, a traditional Canarian flour made from roasted grains. This versatile ingredient is perfect for creating a variety of authentic dishes. Learn how to make Gofio at home and explore its uses in Canarian cuisine with our detailed recipe and tips.
Ingredients:
- 2 cups of whole grains (such as wheat, barley, or corn)
- Optional: salt to taste
Instructions:
Preheat the Oven: Preheat your oven to 375°F (190°C).
Prepare the Grains: Spread the whole grains evenly on a baking sheet.
Roast the Grains: Roast the grains in the preheated oven for 20-30 minutes, stirring occasionally, until they turn a deep golden brown and develop a nutty aroma. Keep an eye on them to prevent burning.
Cool the Grains: Remove the grains from the oven and let them cool completely on the baking sheet.
Grind the Grains: Once cooled, transfer the grains to a coffee grinder, food processor, or grain mill. Grind them into a fine powder.
Optional – Season: If desired, mix in a pinch of salt to taste.
Store the Gofio: Store your homemade Gofio in an airtight container in a cool, dry place.
Uses:
- Use Gofio as a base for traditional Canarian dishes like Gofio Escaldado or Gofio with milk.
- Add it to soups, stews, or as a thickening agent for various recipes.
- Mix with honey or fruits for a nutritious snack.
Enjoy the authentic taste of the Canary Islands with this homemade Gofio recipe!
Nutritional Values:
Whole Grains (Wheat, Barley, Corn)
- Calories: 350 kcal
- Protein: 10-15 grams
- Carbohydrates: 70-75 grams
- Fiber: 10-15 grams
- Fat: 1-3 grams
Benefits:
- Rich in fiber: Helps promote digestive health and can aid in weight management by keeping you full longer.
- Good source of protein: Essential for muscle repair and growth.
- Complex carbohydrates: Provide sustained energy release and help maintain stable blood sugar levels.
- Vitamins and minerals: Whole grains are rich in B vitamins, iron, magnesium, and selenium, which support overall health, including energy production and immune function.
- Antioxidants: Whole grains contain antioxidants that help combat oxidative stress and reduce inflammation.
Salt (Optional):
- Sodium: 38,000 mg (Note: Typically, only a pinch or less is used, which is much less sodium.)
Benefits:
- Enhances flavor: Improves the taste of the Gofio, making it more enjoyable.
- Electrolyte balance: Sodium is essential for maintaining fluid balance and proper nerve function.
Whole grains used in Gofio provide essential nutrients and health benefits, including fiber, protein, and various vitamins and minerals. They support digestive health, energy levels, and overall well-being. Adding salt is optional and should be used sparingly to enhance flavor without adding excessive sodium.
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