Colombian Christmas is incomplete without natilla and buñuelos. This festive duo, celebrated for its rich flavors and cultural roots, is a must-try.
Natilla is a creamy, custard-like dessert made with whole milk, sugar, cinnamon, and cornstarch. Served chilled and often garnished with cinnamon, it’s a comforting treat that’s perfect for holiday feasts.
Buñuelos are golden-fried dough balls made from masarepa (precooked cornmeal), sweetened with a touch of sugar and salt. Their crispy exterior and fluffy interior make them the ideal complement to natilla.
Ingredients for Natilla:
- 2 liters whole milk
- 2 cups sugar
- 1 cinnamon stick
- 1 cup cornstarch
- 1 tsp vanilla extract
Ingredients for Buñuelos:
- 2 cups precooked cornmeal (masarepa)
- 1/2 cup all-purpose flour
- 1/4 cup sugar
- 1 tsp baking powder
- 1/4 tsp salt
- 1/4 cup butter or margarine, melted
- 2 eggs
- 1/2 cup milk
Instructions for Natilla:
1. In a large pot, combine milk, sugar, and cinnamon stick. Bring to a boil over medium heat, stirring frequently to prevent scorching.
2. In a separate bowl, whisk cornstarch with 1 cup of water until smooth.
3. Once the milk mixture boils, reduce heat to low and gradually add the cornstarch mixture while stirring constantly. Continue stirring until the mixture thickens to a custard-like consistency.
4. Remove from heat and stir in vanilla extract. Transfer to a serving dish and let cool to room temperature before serving.
Note: Natilla is traditionally garnished with a sprinkle of ground cinnamon.
Nutrition Value:
1. Whole Milk
- Calories: 122 per cup
- Carbohydrates: 12 grams per cup
- Protein: 8 grams per cup
- Fat: 8 grams per cup
- Sodium: 98 milligrams per cup
- Cholesterol: 31 milligrams per cup
- Vitamins: Rich in vitamin D and B12
- Minerals: Excellent source of calcium and potassium
- Nutritional Benefit: Whole milk provides essential nutrients like calcium for bone health and vitamin D for calcium absorption. It also supports muscle growth and repair due to its high protein content.
2. Sugar
- Calories: 49 per tablespoon
- Carbohydrates: 12.6 grams per tablespoon
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Minimal
- Minerals: Minimal
- Nutritional Benefit: Sugar adds sweetness and energy to recipes but lacks vitamins and minerals. It should be consumed in moderation as part of a balanced diet.
3. Cinnamon Stick
- Calories: 6 per stick
- Carbohydrates: 1.6 grams per stick
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of vitamin K
- Minerals: Includes manganese, calcium, and iron
- Nutritional Benefit: Cinnamon has antioxidant properties and can help regulate blood sugar levels. It also adds flavor without added calories.
4. Cornstarch
- Calories: 30 per tablespoon
- Carbohydrates: 7.3 grams per tablespoon
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Minimal
- Minerals: Minimal
- Nutritional Benefit: Cornstarch is used as a thickening agent in recipes. It provides energy through carbohydrates but lacks significant nutritional value beyond that.
5. Vanilla Extract
- Calories: 12 per teaspoon
- Carbohydrates: 0.5 grams per teaspoon
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1 milligram per teaspoon
- Cholesterol: 0 milligrams per teaspoon
- Vitamins: Contains small amounts of vitamin B6
- Minerals: Includes calcium and magnesium
- Nutritional Benefit: Vanilla extract adds flavor and can have antioxidant properties. It is used in small quantities, so its nutritional impact is minimal.
6. Precooked Cornmeal (Masarepa)
- Calories: 110 per 1/4 cup
- Carbohydrates: 23 grams per 1/4 cup
- Protein: 2 grams per 1/4 cup
- Fat: 1 gram per 1/4 cup
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Fortified versions may contain added vitamins like folic acid
- Minerals: Provides iron and magnesium
- Nutritional Benefit: Masarepa is a good source of carbohydrates and can provide essential minerals. It's used in traditional recipes and contributes to the energy content of the dish.
7. All-Purpose Flour
- Calories: 110 per 1/4 cup
- Carbohydrates: 23 grams per 1/4 cup
- Protein: 3 grams per 1/4 cup
- Fat: 0.5 grams per 1/4 cup
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains some B vitamins
- Minerals: Provides iron
- Nutritional Benefit: All-purpose flour provides energy through carbohydrates and small amounts of protein. It’s a staple in baking and cooking but should be balanced with other nutrient-rich foods.
8. Baking Powder
- Calories: 2 per teaspoon
- Carbohydrates: 0.5 grams per teaspoon
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 488 milligrams per teaspoon
- Cholesterol: 0 milligrams
- Vitamins: Minimal
- Minerals: Contains sodium
- Nutritional Benefit: Baking powder is a leavening agent that helps baked goods rise. It doesn’t contribute significant nutritional value but is essential for texture and volume.
9. Salt
- Calories: 0 per teaspoon
- Carbohydrates: 0 grams per teaspoon
- Protein: 0 grams per teaspoon
- Fat: 0 grams per teaspoon
- Sodium: 2,300 milligrams per teaspoon
- Cholesterol: 0 milligrams
- Vitamins: Minimal
- Minerals: Provides sodium
- Nutritional Benefit: Salt is used to enhance flavor but should be consumed in moderation to avoid excessive sodium intake, which can affect blood pressure.
10. Butter or Margarine
- Calories: 102 per tablespoon
- Carbohydrates: 0 grams per tablespoon
- Protein: 0 grams per tablespoon
- Fat: 11.5 grams per tablespoon
- Sodium: 82 milligrams per tablespoon
- Cholesterol: 31 milligrams per tablespoon
- Vitamins: Provides vitamin A
- Minerals: Contains small amounts of calcium
- Nutritional Benefit: Butter or margarine adds richness and flavor to recipes. It provides fat and calories, which are essential for energy but should be balanced with healthier fats.
11. Eggs
- Calories: 72 per large egg
- Carbohydrates: 0.6 grams per large egg
- Protein: 6 grams per large egg
- Fat: 5 grams per large egg
- Sodium: 71 milligrams per large egg
- Cholesterol: 186 milligrams per large egg
- Vitamins: Rich in vitamins A, D, and B12
- Minerals: Provides iron, phosphorus, and selenium
- Nutritional Benefit: Eggs are a high-quality protein source and provide essential nutrients like vitamins and minerals. They support muscle health and overall nutrition.
12. Milk
- Calories: 122 per cup
- Carbohydrates: 12 grams per cup
- Protein: 8 grams per cup
- Fat: 8 grams per cup
- Sodium: 98 milligrams per cup
- Cholesterol: 31 milligrams per cup
- Vitamins: Rich in vitamin D and B12
- Minerals: Excellent source of calcium and potassium
- Nutritional Benefit: Milk provides essential nutrients including calcium for bone health and vitamin D for calcium absorption. It also supports muscle growth and repair due to its high protein content.
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