Healthy Recipes Healthy Ingredient Recipes Healthy Grain Recipes Healthy Cornmeal Recipes Corn Pudding & Apple-Berry Parfaits 5.0 (1) 1 Review These striking parfaits are made with two colors of corn pudding and berry compote. If you prefer, you can use just one type of cornmeal. Culinary ash, typically made from wood like juniper, is used in Native American communities as a source of nutrients like calcium, magnesium, phosphorus and zinc. These make a satisfying breakfast or not-too-sweet dessert. Enjoy them warm or chilled. This recipe is part of our spotlight, There's a Movement to Revitalize Indigenous Cuisines and Knowledge—Here's Why That Matters. By Lois Ellen Frank, Ph.D. Lois Ellen Frank, Ph.D. Facebook Instagram Website Lois Ellen Frank is a chef, author, Native foods historian and photographer who has spent more than three decades immersing herself in Native American communities. Her book, Foods of the Southwest Indian Nations, is the culmination of that experience documenting the foods and ways of life of Southwest Native American tribes. It's filled with traditional and contemporary recipes and won a James Beard Award in the Americana category in 2003. It was one of the first Native American books to win the award. EatingWell's Editorial Guidelines Published on November 1, 2022 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Photo: Nate Lemuel Active Time: 50 mins Total Time: 50 mins Servings: 6 Nutrition Profile: Dairy-Free Egg Free Gluten-Free Heart Healthy Soy-Free Vegan Vegetarian Jump to Nutrition Facts Ingredients 4 small Fuji, Honeycrisp or Gala apples, preferably organic, 3 chopped and 1 sliced, divided ½ cup unfiltered apple juice or cider 2 cups frozen mixed berries 1 cup unsweetened applesauce 3 tablespoons agave syrup, divided 3 ½ cups water, divided ½ cup finely ground blue cornmeal (see Tip) 1 teaspoon culinary ash, divided (optional, see Tip) ½ teaspoon kosher salt, divided ½ cup finely ground white cornmeal ½ cup chopped pecans, toasted (see Tip) Fresh mint and/or juniper sprigs for garnish Directions Combine chopped apples and apple juice (or cider) in a medium saucepan. Bring to a boil over high heat. Stir in berries and return to a boil. Reduce heat to medium-low, cover and simmer until the apples are tender, about 15 minutes. Add applesauce and 1 tablespoon agave; stir until combined. Return to a simmer and cook, uncovered, for 5 minutes. Remove from heat and set aside. Meanwhile, bring 1 cup water to a boil in a small saucepan over medium-high heat. Combine 3/4 cup cold water, blue cornmeal, 1/2 teaspoon culinary ash (if using) and 1/4 teaspoon salt in a small bowl. Whisk until smooth. Slowly add the cornmeal mixture to the boiling water, stirring constantly to prevent lumps from forming. Reduce heat to low and cook, stirring constantly, until thickened, about 3 minutes. Stir in 1 tablespoon agave; cook, stirring constantly as the mixture spits, until it's thick like pudding, about 3 minutes more. Transfer to a medium bowl and cover to keep warm. Wash and dry the saucepan. Bring 1 cup water to a boil in the saucepan over medium-high heat. Combine white cornmeal with the remaining 3/4 cup cold water, 1/2 teaspoon culinary ash (if using) and 1/4 teaspoon salt in a small bowl. Whisk until smooth. Slowly add the cornmeal mixture to the boiling water, stirring constantly to prevent lumps from forming. Reduce heat to low and cook, stirring constantly, until thickened, about 3 minutes. Stir in the remaining 1 tablespoon agave; cook, stirring constantly as the mixture spits, until it's thick like pudding, about 3 minutes more. Remove from heat. To assemble the parfaits: Divide the blue corn pudding among six 10-ounce glass jars (about 1/3 cup each) or similar-size glasses. Top with half of the compote (about 1/3 cup each). Divide the white corn pudding among the dishes (about 1/4 cup each). Top with the remaining compote (about 1/3 cup each). Top each parfait with the remaining apple slices and sprinkle with pecans. Garnish with mint, if desired. Tip Culinary ash is the result of burning juniper tree branches. It adds a subtle smoky, bitter flavor to dishes it's used in. Buy it online, along with blue cornmeal, at shimaofnavajoland.com. For the best flavor, toast nuts before using in a recipe. To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. Rate it Print Nutrition Facts (per serving) 260 Calories 8g Fat 50g Carbs 4g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 1 parfait Calories 260 % Daily Value * Total Carbohydrate 50g 18% Dietary Fiber 7g 25% Total Sugars 27g Added Sugars 7g 14% Protein 4g 8% Total Fat 8g 10% Saturated Fat 1g 5% Vitamin A 87IU 2% Vitamin C 13mg 14% Vitamin E 1mg 4% Folate 9mcg 2% Vitamin K 5mcg 4% Sodium 88mg 4% Calcium 25mg 2% Iron 1mg 6% Magnesium 19mg 5% Potassium 225mg 5% Zinc 1mg 9% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved