Heart-Healthy Pamonha

Delight in the comforting flavors of traditional Brazilian cuisine with a healthy twist through our Heart-Healthy Pamonha recipe! This plant-based version of the beloved treat features fresh corn blended with unsweetened almond milk, olive oil, and a touch of honey for natural sweetness. Ground flaxseed replaces eggs as a wholesome binding agent, adding a boost of omega-3s. Carefully wrapped in softened corn husks and steamed to perfection, these pamonhas are soft, subtly sweet, and entirely dairy-free. Perfect as a light snack or a unique vegetarian side dish, this recipe is low in saturated fat and high in nutrients, making it a guilt-free indulgence. Serve warm and savor the natural goodness of this cherished Brazilian dish! Keywords: heart-healthy pamonha, plant-based pamonha, Brazilian recipes, steamed corn dish, dairy-free snacks.

Nutriscore Rating: 72/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 6

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

Directions

Step 1

Begin by soaking the corn husks in warm water to make them pliable. This will take about 30 minutes.

Step 2

Cut the kernels off the corn ears. You should have about 4 cups of corn kernels.

Step 3

In a blender, combine the corn kernels with unsweetened almond milk, olive oil, and honey. Blend until you have a smooth mixture.

Step 4

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.

Step 5

Add the flaxseed mixture to the blender, along with sea salt. Blend once more until the batter is well incorporated.

Step 6

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.

Step 7

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.

Step 8

Fill a large pot with a steamer insert with enough water to create steam without submerging the pamonhas. Bring the water to a boil.

Step 9

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.

Step 10

Once cooked, allow the pamonhas to cool slightly before serving. Enjoy your heart-healthy pamonhas warm or at room temperature.

Nutrition Facts

Serving size	960.2 grams (960.2g)

Amount per serving	% Daily Value*
Calories	957

Total Fat 43.40g	56%
Saturated Fat 6.30g	32%
Polyunsaturated Fat 3.30g
Cholesterol 0mg	0%
Sodium 1399mg	61%
Total Carbohydrate 142.60g	52%
Dietary Fiber 18.60g	66%
Total Sugars 68.20g
Protein 21.70g	43%

Vitamin D 88IU	439%
Calcium 477mg	37%
Iron 5mg	27%
Potassium 1678mg	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.

Source of Calories

Fat: 37.3%

Protein: 8.3%

Carbs: 54.4%