Masa Harina: Nixtamalized Corn Flour Rich in Calcium, Fiber & B-Vitamins

**Masa harina** (Spanish for “dough flour”) is finely ground corn that has been **nixtamalized**—soaked and cooked in an alkaline lime (calcium hydroxide) bath—then dried. Just add warm water and you have fresh *masa* dough in minutes.

- **Unlocks niacin (vitamin B3)** by breaking down bound phytate. - Infuses kernels with **calcium** from lime. - Raises pH → distinctive nutty-sweet aroma & pliable dough.

|Calories|Protein|Fat|Carbs|Fiber|Calcium|Iron|Niacin| |---|---|---|---|---|---|---|---| |365 kcal|7.2 g|3.3 g|76 g|7 g|300 mg (23 % DV)|2.7 mg (15 %)|3.5 mg (22 %)|

- **Gluten-free whole-grain** option for tortillas & baking. - Natural source of **resistant starch & arabinoxylan fiber**→ better glycaemic response than white wheat flour. - **Alkaline minerals** (Ca, K) may buffer dietary acid load.

- Lower protein than wheat → add beans, cheese or egg for balanced amino acids. - Some brands contain added preservatives—look for **single-ingredient** labels. - Distinct lime flavour can dominate delicate pastries.

Mix **2 cups masa harina : 1½ cups warm water : ½ tsp salt**. Rest 5 min; knead briefly. Dough should feel like soft Play-Doh—add drops of water if it cracks.

- **Corn tortillas**: press 25 g balls, cook 45 s each side. - **Tamales**: beat masa with broth & fat, steam 90 min in corn husks. - **Gorditas / arepas**: thicker patties split and stuffed. - **Champurrado**: Mexican hot chocolate thickened with masa.

- **Chiles, cumin, oregano** - Fillings: beans, queso fresco, carnitas, sautéed veggies - Drinks: atole, café de olla

- Choose **“100 % de maíz nixtamalizado”**; avoid “corn *flour*” (not nixtamalized). - Keep unopened bags cool & dry **12 months**. - Once opened, store in airtight jar—use **within 3 months** for peak aroma.