Heart-Healthy Pamonha
Savor the traditional flavors of Brazil with a nutritious twist in this Heart-Healthy Pamonha recipe. Crafted from fresh corn kernels blended with unsweetened almond milk, olive oil, and just a touch of honey, this lightened-up version of the classic dish is both dairy-free and plant-based. Ground flaxseed replaces eggs as a natural binder, making it perfect for vegan diets, while the steaming technique ensures a moist, tender filling wrapped in fragrant corn husks. With no refined sugar and a focus on wholesome, nutrient-rich ingredients, this pamonha is a guilt-free indulgence that's as satisfying as it is nourishing. Perfect as a snack or side dish, these heart-healthy delights are a celebration of flavor and wellness!
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Recipe Information
Ingredients
- 6 ears fresh corn
- 1 cup unsweetened almond milk
- 2 tablespoons olive oil
- 2 tablespoons ground flaxseed
- 6 tablespoons water
- 2 tablespoons honey
- 0.5 teaspoon sea salt
- 12 large corn husks
Instructions
Begin by soaking the corn husks in warm water to make them pliable. This will take about 30 minutes.
Cut the kernels off the corn ears. You should have about 4 cups of corn kernels.
In a blender, combine the corn kernels with unsweetened almond milk, olive oil, and honey. Blend until you have a smooth mixture.
In a small bowl, mix ground flaxseed with water and let it sit for 5 minutes to thicken. This acts as a binding agent instead of eggs.
Add the flaxseed mixture to the blender, along with sea salt. Blend once more until the batter is well incorporated.
Drain the corn husks and pat them dry with a clean towel. Lay them flat and spoon about 1/4 cup of the corn mixture onto each husk.
Fold the sides of the husk over the corn mixture, then fold the ends to seal the pamonha tightly. You can secure them with kitchen twine if necessary.
Fill a large pot with a steamer insert with enough water to create steam without submerging the pamonhas. Bring the water to a boil.
Place the prepared pamonhas in the steamer basket, cover the pot, and steam for about 60 minutes or until the pamonhas are set and firm to the touch.
Once cooked, allow the pamonhas to cool slightly before serving. Enjoy your heart-healthy pamonhas warm or at room temperature.
Nutrition Facts
Calories |
957 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.4 g | 56% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1399 mg | 61% | |
| Total Carbohydrate | 142.6 g | 52% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 68.2 g | ||
| Protein | 21.7 g | 43% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 476 mg | 37% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1678 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
