Green mealie risotto

Green mealie risotto is a traditional Italian rice dish enriched with kernels harvested from fresh corn.

Corn on the cob.


  • 4 fresh young green mealies
  • 1 cup brown rice
  • 1 spring onion
  • Garlic, thyme, a slice of lemon or lime
  • 1/2 cup of grated cheese
  • 1/2 cup of sour cream
  • Salt and pepper

Go for it

  1. Slice the kernels from the green mealies, setting aside one fourth.
  2. Scrape off the remaining pulp and juice from the cobs using the back of a heavy knife.
  3. Puree the mixture in a blender, adding 1/2 cup of hot water, for several minutes until smooth.

  1. Melt 2 TBSP of butter in a heavy-bottomed pot, add the chopped green onion, garlic, thyme, salt and pepper, and stir for about a minute.
  2. Add the washed rice, stirring for a few minutes.
  3. Stir in 3 cups of hot water.
  4. Simmer for about half an hour, stirring frequently.
  5. Stir in the green mealie puree and simmer for another few minutes until it starts to thicken.
  6. Stir in the cheese and the remaining uncooked green mealie kernels; simmer for one minute, add a thick whole slice of peeled lemon, and then allow to stand off the heat for about ten minutes.
  7. Remove the thyme.
  8. Stir in the sour cream and serve immediately.

Green mealie risotto

A few thoughts about your green mealie risotto.

Firstly, keep it simple. Our motto is slow food, made fast. For heaven's sake do not strain off the solids from the mealies; these are the prebiotics that are so important for a healthy colon.

Do not be afraid of the cream if you are retaining all the fibrous part for your green mealie risotto. The fat aids in the absorption of the so important beta-carotenes, and lowers the glycemic index of the starch; it is less likely to trigger raised blood glucose.

Take a short walk after any starchy meal.

Never eat white rice if you value your well-being. It has an extremely high GI, even higher than that of sugar. If you are unconvinced, read the story of the discovery of the first vitamin called thiamine; a very observant doctor noticed the chickens of wealthy people suffered from a nasty disease, later named beri-beri, but those of the poor were healthy[1]. Can you guess why?

There is masses of research confirming that whole grains like brown rice and whole corn kernels are very healthy, but once refined are extremely bad for us.

  1. Generalised muscle weakness - type into the search engine.
  1. Bernard Preston
  2. Beta carotene deficiency
  3. Green mealie risotto


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself, your family and friends, and Mother Earth for future generations. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books!

Here are the back issues.

  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

Did you find this page interesting? How about forwarding it to a friend, or book and food junkie; or, better still, a Facebook or Twitter tick would help.


56 Groenekloof Rd,

Hilton, KZN

South Africa