Polenta is one of those simple, comforting dishes that I always come back to. Beyond its delicious versatility, polenta is also a nutrient powerhouse—gluten-free, fiber-rich, and packed with protein.
Polenta is a ground cornmeal and, yes—corn often gets a mixed reputation. Some see it as a nutritious whole grain, while others worry about its effects on digestion and blood sugar. The truth is, when sourced organically and eaten in its whole form (like polenta or fresh corn), it’s a great source of fiber, vitamins, and antioxidants. The key is choosing non-GMO, organic corn to avoid pesticides and processing that strip away its benefits. When enjoyed mindfully, corn can be a nourishing part of a balanced diet.
From a Chinese medicine perspective, whole grains like polenta help balance qi, support digestion, and promote gentle detoxification. I might suggest this recipe for patients struggling with fluid retention, fatigue, and even achy joints that get worse in cold weather.
Read on to learn more about the nutritional punch in every cozy & nourishing bowl.
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Why I Love This Recipe: Let’s Talk TCM
A simple, yet versatile dish, polenta has its origins in Northern Italy. Traditionally, it was made from other grains, but once maize was introduced in Europe, the cornmeal variety we know and love was born.
Polenta is a a gluten-free whole grain, rich in fiber and protein - a dynamic combo for supporting patterns of imbalance, like dampness and yang deficiency. These two Eastern medicine patterns are often underlying imbalances (root causes) for issues like weight gain and even certain thyroid disorders. Whole grains are complex carbohydrates, which take longer to break down, helping us to feel full longer - which, in turn, has a beneficial effect on these particular health issues.
In traditional Chinese food therapy, "coarse grains," or any unprocessed whole grains, like wheat, barley, millet, corn, oats, etc, as well as beans, peas, and lentils, benefit qi and are emphasized for supporting digestive health... which can be confusing, considering opinions on gluten and grains run the gamut here in the West (of course, how these foods are grown and processed plays a major part in this dispute).
However, these types of grains help to promote gentle detoxification in the body, while supporting and balancing qi. From a Western perspective, the high fiber content promotes movement in the bowels, helping to detoxify the digestive system. The vitamins contained in the outer layers of these coarse grains promote cell metabolism, benefit the immune system, and soothe the nervous system. Just be sure to seek out ingredients that are organic and non-GMO to protect your health from glyphosate and other environmental toxins used in growing non-organic foods here in America.
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Ingredients:
1 cup almond milk
3 1/2 cups water
1 cup polenta, or corn grits
1/4 cup nutritional yeast
1/2 teaspoon salt
1/4 teaspoon pepper
3 tablespoons (vegan) butter
3 large carrots
2 cups vegetable broth
1 tablespoon miso
2 tablespoons coconut oil
2 cloves garlic
1/2 red onion
2 cups Brussels sprouts
2 1/2 cups button mushrooms
1 red bell pepper
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons thyme
And for the bread:
4 slices of gluten-free bread
2 tablespoons (vegan) butter
5 garlic cloves
2 tablespoons rosemary, fresh or ground
olive oil
Why You'll Love This Recipe: Cozy AND Good for You!
Supports Gut Health & Digestion: Miso, garlic, and Brussels sprouts promote a healthy gut microbiome, while fiber-rich polenta and carrots aid digestion.
Loaded with Vitamins & Minerals: Carrots, mushrooms, and bell peppers provide essential vitamins A, C, and B-complex, supporting immunity, skin health, and energy levels.
Plant-Based Protein Powerhouse: Nutritional yeast provides a complete protein source with all nine essential amino acids, making it a great addition to vegan and vegetarian diets.
Healthy, Brain-Boosting Fats: Miso and coconut oil in the recipe support brain health. Miso offers beneficial omegas 3 & 6 while coconut oil is rich in medium-chain triglycerides (MCTs).
Anti-Inflammatory & Immune-Boosting: Thyme, garlic, and Brussels sprouts help reduce inflammation, support circulation, and strengthen the immune system.
How to Make This Recipe (Summary)
Bring almond milk and water to a boil, then stir in corn grits. Reduce heat and cook for 30 minutes, stirring often. Mix in nutritional yeast, butter, salt, and pepper until smooth.
Simmer chopped carrots in vegetable broth until soft, then blend with miso, adding reserved broth as needed. Fold the puree into the polenta.
Sauté garlic and onion in coconut oil, then add Brussels sprouts, mushrooms, bell pepper, salt, pepper, and thyme. Cook until tender, then stir in reserved broth and remove from heat.
Serve carrot-infused polenta topped with sautéed vegetables. (Optional: Serve with rosemary-garlic toast.)
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