Banosh, a beloved Hutsul dish, features cornmeal as its star ingredient, traditionally served with creamy cheese and sour cream. This hearty meal reflects the rich culinary heritage of the Hutsul people, known for their traditional way of life in the Carpathian Mountains of Ukraine. With a history rooted in centuries-old traditions, Banosh remains a cherished staple in Hutsul cuisine, embodying both simplicity and comfort.

Ingredients:

- 2 cups cornmeal

- 4 cups water

- Salt to taste

- 1 cup cheese (preferably brined or feta)

- Sour cream for serving

Method:

1. In a pot, bring water to a boil. Add salt to taste.

2. Gradually sprinkle cornmeal into the boiling water, stirring constantly to prevent lumps.

3. Cook over low heat, stirring continuously, until the mixture thickens and pulls away from the sides of the pot (about 15-20 minutes).

4. Remove from heat and let it rest for a few minutes.

5. Serve hot Banosh topped with crumbled cheese and a dollop of sour cream.

This simple and authentic recipe captures the essence of Hutsul cuisine, offering a delicious taste of tradition.

Nutrition Value:

1. Cornmeal:

  - Calories: Approximately 320 calories per cup (160 calories per 1/2 cup serving)

  - Carbohydrates: Around 68 grams per cup

  - Protein: Roughly 8 grams per cup

  - Fat: Approximately 2 grams per cup

  - Sodium: Minimal (depends on added salt)

  - Cholesterol: Cholesterol-free

  - Vitamins & Minerals: Contains significant amounts of vitamin A, B vitamins (particularly niacin and thiamine), iron, and magnesium. Also a good source of dietary fiber.

  - Nutritional Benefits: Cornmeal provides a good source of energy from complex carbohydrates, along with essential vitamins and minerals necessary for overall health, particularly for maintaining healthy skin, vision, and nerve function.

2. Water:

  - Calories: 0

  - Carbohydrates: 0

  - Protein: 0

  - Fat: 0

  - Sodium: 0

  - Cholesterol: 0

  - Vitamins & Minerals: Water does not contain significant amounts of vitamins or minerals, but it is essential for hydration and overall bodily functions. It helps regulate body temperature, aids in digestion, and transports nutrients and oxygen throughout the body.

3. Salt (to taste):

  - Calories: 0

  - Carbohydrates: 0

  - Protein: 0

  - Fat: 0

  - Sodium: Depends on the amount added; it's essential to moderate salt intake for overall health.

  - Cholesterol: 0

  - Vitamins & Minerals: Salt primarily provides sodium, which is essential for maintaining fluid balance and nerve function in the body. However, excessive sodium intake can contribute to high blood pressure and other health issues.

4. Cheese (brined or feta):

  - Calories: Varies depending on the type and fat content, but approximately 300-400 calories per cup (depending on the type)

  - Carbohydrates: Varies, but generally low, around 2-6 grams per cup

  - Protein: Approximately 14-20 grams per cup

  - Fat: Varies depending on the type, but generally high due to the dairy content; around 20-30 grams per cup

  - Sodium: Can be high, depending on the cheese type and processing methods; typically around 800-1500 mg per cup

  - Cholesterol: Varies depending on the type, but generally high due to the dairy content; around 60-120 mg per cup

  - Vitamins & Minerals: Cheese is a good source of calcium, phosphorus, and vitamin B12. It also provides significant amounts of vitamin A, riboflavin, and zinc.

  - Nutritional Benefits: Cheese offers protein and essential nutrients like calcium for bone health, but it's also high in saturated fat and sodium, so moderation is key.

5. Sour Cream:

  - Calories: Approximately 450-500 calories per cup (depending on fat content)

  - Carbohydrates: Around 6-8 grams per cup

  - Protein: Approximately 4-6 grams per cup

  - Fat: Varies depending on the fat content, but generally high due to the dairy content; around 40-45 grams per cup

  - Sodium: Can be moderate to high, depending on processing methods; typically around 30-50 mg per tablespoon

  - Cholesterol: Approximately 150-200 mg per cup

  - Vitamins & Minerals: Sour cream provides calcium, phosphorus, and vitamin A. It also contains riboflavin and vitamin B12.

  - Nutritional Benefits: Sour cream adds creaminess and flavor to dishes but should be consumed in moderation due to its high fat and calorie content. It also offers some essential nutrients found in dairy products, such as calcium and vitamin D.