Originating in Italy, polenta is usually made from yellow corn and has a creamy porridge-like consistency. It is high in complex carbohydrates and fiber which can make you feel fuller for longer, and is naturally gluten-free.

Polenta also contains antioxidants such as carotenoids, which may reduce the risk of age-related diseases. A 100-gram serving of polenta contains approximately 8.5 grams of protein and 77 grams of carbohydrates.

Polenta can be served instead of rice with sauces or stews, or polenta that has been cooled down can be cut into squares and grilled, baked or fried. Also try it as a hot breakfast porridge with nuts, dried fruit and milk.

To cook use one cup of polenta to four cups of liquid, and cook on a low heat for about 30-40 minutes, stirring frequently.