Gofio Canario is a traditional food consumed for centuries in the Canary Islands and has recently gained popularity in many Latin countries thanks to its nutritional benefits and versatility in cooking.

In this article, we’ll tell you everything you need to know about Gofio Canario, from its nutritional value to how it’s made and how you can use it in your recipes to add a special touch.

Nutritional Value of Gofio Canario

Gofio Canario is a highly nutritious and healthy food due to its high content of vitamins and minerals.

Specifically, it is rich in B vitamins such as B1, B2, and B3, which are essential for the proper functioning of the nervous system, as well as in vitamins C and D, which contribute to healthy skin and bones, respectively.

In addition, Gofio Canario is rich in minerals such as phosphorus, iron, calcium, sodium, zinc, and potassium, which are essential for the formation of bones and teeth and for the proper functioning of the immune system.

Moreover, Gofio Canario is rich in unsaturated fats, particularly Omega 6, and low in saturated fats, making it an ideal food for maintaining cardiovascular health.

Finally, Gofio Canario is a food high in fiber, which makes it particularly beneficial for combating constipation and maintaining good intestinal health.

Its fiber content also makes it a satiating food, making it ideal for inclusion in weight-control diets.

How Gofio Canario is Made

The preparation of Gofio Canario is an artisanal process that has remained largely unchanged for centuries.

First, the grains, which can include corn, wheat, rye, or even quinoa, are toasted to give them a characteristic flavor and enhance their nutritional properties. Then, the toasted grains are ground in stone mills to produce a very fine and sifted flour.

The result is a dark brown powder with an intense aroma that easily dissolves in liquids like milk or broth.

Gofio Canario comes in various types, depending on the grains used, although the most common variety is made from corn, also known as 'gofio de millo'.

Uses of Gofio Canario in Cooking

Gofio Canario is a highly versatile ingredient used in a wide variety of Canarian dishes, both savory and sweet.

Here are some of the most common ways to use Gofio in cooking:

• Gofio escaldado: This is one of the most popular recipes made with Gofio. To prepare it, dissolve Gofio in hot broth or water, mix quickly, and add salt to taste. This mixture can be served as a side dish for fish, meat, or papas arrugadas (wrinkled potatoes).
• Watercress soup with Gofio: Another traditional Canarian dish made with vegetables, watercress, potatoes, and Gofio. Everything is boiled together, and Gofio is added to thicken the soup. It's a very nutritious and comforting dish, perfect for winter days.
• Papas with mojo and Gofio: Papas arrugadas with mojo sauce are one of the most iconic dishes of Canarian cuisine. To add a unique twist, sprinkle a bit of Gofio over the potatoes for a special and crunchy flavor.
• Desserts with Gofio: Gofio can also be used to make desserts. For example, mix it with honey to create a simple and delicious treat. Alternatively, add it to fruit smoothies or use it as an ingredient in ice cream recipes.
• Gofio cookies and cakes: Gofio can replace regular flour in the preparation of cookies and cakes. This gives them a more intense flavor and a crunchy texture. Additionally, as a fiber-rich ingredient, these sweets become healthier.
• Doughs and pastries: Gofio can also be used to make doughs for empanadas or pies. For instance, it can be mixed with wheat flour to create a more nutritious and flavorful pastry dough.
• Breakfast accompaniment: Gofio can be used to make an energetic and nutritious breakfast. Mix it with milk or yogurt, and add fruits or honey to create a delicious and healthy smoothie.

In short, Gofio Canario is an incredibly versatile ingredient that can be used in many ways in cooking.

Whether in savory or sweet dishes, Gofio will add a unique and nutritious flavor to your recipes. Give it a try and discover all the possibilities this typical product of the Canary Islands has to offer.