Banosh
Limited nutritional benefit
Hutsul cornmeal porridge cooked in sour cream, with brynza and salo.
Banosh is a Hutsul dish from the Ukrainian Carpathians: coarse cornmeal stirred slowly in boiling sour cream and milk until butterfat appears, then topped with crumbled sheep brynza and crisp salo cracklings. A 250 g plate has about 605 kcal, 13 g of protein, 44 g of fat with 20 g saturated, and about 1,270 mg of sodium. Using half the salo saves about 90 kcal, 10 g of fat and 320 mg of sodium per plate.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.2g | 9.3% |
| Fat | 18g | 25.7% |
| Carbs | 16g | 5.3% |
| Simple Sugars | 5.6g | Estimate |
| Complex Carbs | 10.4g | Estimate |
| Water | 60g | 2.4% |
| Calories | 242 | 10.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 8.16 | g | 40.8% |
| Monounsaturated | 5.92 | g | 23.7% |
| Polyunsaturated | 1.36 | g | 10.5% |
| Omega-3 | 0.408 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| Omega-6 | 0.952 | g | Estimate |
| Trans | 0.35 | g | 17.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.32 | mg |
| Vitamin E | 0.15 | mg |
| Selenium | 7.19 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 60.4 | mcg | 6.7% |
| vitamin B1 | 0.063 | mg | 5.3% |
| vitamin B2 | 0.194 | mg | 14.9% |
| vitamin B3 | 0.463 | mg | 2.9% |
| vitamin B6 | 0.091 | mg | 5.4% |
| vitamin B9 | 7.2 | mcg | 1.8% |
| vitamin B12 | 0.379 | mcg | 15.8% |
| vitamin C | 0.324 | mg | 0.4% |
| vitamin D | 0.088 (4 IU) | mcg | 0.6% |
| vitamin E | 0.151 | mg | 1.0% |
| vitamin K | 2.42 | mcg | 2.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 122 | mg | 12.2% |
| iron | 0.323 | mg | 1.8% |
| magnesium | 13.3 | mg | 3.3% |
| phosphorus | 103 | mg | 14.7% |
| potassium | 111 | mg | 4.3% |
| sodium | 509 | mg | 22.1% |
| zinc | 0.7 | mg | 6.4% |
| copper | 0.035 | mg | 3.9% |
| manganese | 0.028 | mg | 1.2% |
| selenium | 7.19 | mcg | 13.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 143 | mg | 20.4% | 146% |
| Isoleucine | 241 | mg | 17.2% | 131% |
| Leucine | 522 | mg | 19.1% | 140% |
| Lysine | 358 | mg | 17.0% | 122% |
| Methionine | 171 | mg | 16.3% | 122% |
| Phenylalanine | 474 | mg | 27.1% | 189% |
| Threonine | 212 | mg | 20.2% | 139% |
| Tryptophan | 56 | mg | 20.0% | 139% |
| Valine | 325 | mg | 17.9% | 133% |
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Allergens
Recipe
See full recipeIngredients
- Sour cream 20% 400 g
- Milk 300 ml
- Water 200 ml
- Corn grits (coarse cornmeal) 200 g
- Salt 0.5 tsp (3 g)
- Salo (salted pork fat), diced 120 g
- Brynza (sheep cheese), crumbled 150 g
- Green onion, chopped 10 g
Instructions
- 1
In a heavy pot, whisk the sour cream with the milk and water and bring it to a boil over medium heat.
- 2
Add the salt, then pour in the corn grits in a thin stream, stirring constantly with a wooden spoon.
- 3
Cook over low heat, stirring in one direction, for 20-25 minutes, until the porridge is thick and drops of butterfat appear on the surface.
- 4
Meanwhile, fry the diced salo in a dry frying pan over medium heat for 8-10 minutes until golden and crisp.
- 5
Spoon the hot banosh onto plates and sprinkle with the crumbled brynza.
- 6
Top with the salo cracklings and their rendered fat, scatter over the green onion and serve at once.