mutton, corn, squash (Navajo)
Category: American Indian/Alaska Native Foods Method: Stew
Nutrition Highlights
Serving Size
Calories
312
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 118 (37.9%) |
| Protein | 104 (33.5%) |
| Carbohydrate | 88 (28.2%) |
| Total | 312 (100%) |
Serving: 1 serving [303g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 231 (76.1%) |
| Protein | 26 (8.6%) |
| Carbohydrate | 22 (7.3%) |
| Fat | 13 (4.3%) |
| Ash | 11 (3.6%) |
| Total | 303 (100%) |
Serving: 1 serving [303g]
Benefits
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Mutton is a lean meat that provides high-quality protein. Protein helps build and repair muscles and tissues throughout the body
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Corn is a good source of fiber, which aids digestion and makes you feel full. Fiber also supports heart health
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Squash is high in vitamin C and antioxidants like carotenoids which support immune function and eye health
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Stewing the ingredients allows for slow cooking which helps break down fibers and makes nutrients more bioavailable and easy to digest
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Together these ingredients provide a variety of vitamins, minerals and antioxidants when prepared in a stew. The stew is a balanced and nutritious meal
Risks
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High in saturated fat from mutton which can increase risk of heart disease if consumed in large amounts regularly
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High in calories depending on portion size which can contribute to weight gain
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Contains no plant-based protein and is low in fiber which can impact gut health if not balanced with other foods
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Squash and corn provide carbohydrates which can raise blood sugar levels, especially for those managing diabetes
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High in sodium from ingredients like broth or seasoning used which raises blood pressure risk over time if daily intake is too high
Additional Information
Stew, mutton, corn, and squash (Navajo) is a traditional Native American dish that offers several nutritional benefits. This hearty stew combines mutton, a flavorful and lean meat, with corn and squash, both of which are rich in essential nutrients. However, it is important to note that the nutritional content may vary depending on the specific recipe and cooking methods used.
Mutton, the primary attribute of this stew, provides a good source of high-quality protein. Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. Mutton also contains important vitamins and minerals such as vitamin B12, zinc, iron, and selenium. Vitamin B12 is crucial for maintaining healthy nerve cells and producing DNA, while zinc, iron, and selenium play essential roles in immune function, energy production, and antioxidant defense.
Corn, a secondary attribute, is a nutritious whole grain that offers various health benefits. It is a good source of dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes satiety. Corn also contains essential vitamins and minerals like vitamin C, thiamine, and folate. Vitamin C acts as an antioxidant, supports the immune system, and aids in collagen production. Thiamine (vitamin B1) is important for converting food into energy, and folate is crucial for cell growth and development, especially during pregnancy.
Squash, another secondary attribute, is a versatile and nutrient-dense vegetable. It is low in calories and rich in dietary fiber, which promotes healthy digestion and helps maintain a healthy weight. Squash is also a good source of vitamins A and C, both of which are antioxidants that support immune function, vision health, and skin integrity. Additionally, it contains potassium, a mineral that plays a vital role in maintaining proper fluid balance, nerve function, and muscle contractions.
While this stew offers several nutritional benefits, there are a few considerations to keep in mind. The cooking methods used can impact the overall nutritional profile. For instance, if the stew is prepared with excessive amounts of oil or high-sodium seasonings, it can increase the calorie and sodium content. It is advisable to use cooking methods such as baking, grilling, or stewing with minimal added fats and seasonings to preserve the nutritional value.
Furthermore, individuals with specific dietary restrictions or health conditions should be mindful of their intake. For instance, mutton is a red meat, and excessive consumption may increase the risk of certain health conditions such as cardiovascular diseases. Those with specific dietary requirements, such as individuals following a vegetarian or vegan diet, may need to substitute mutton with alternative protein sources like legumes or tofu.
In conclusion, stew, mutton, corn, and squash (Navajo) is a nutritious dish that offers several health benefits. The mutton provides high-quality protein and essential vitamins and minerals, while corn and squash contribute dietary fiber, vitamins, and minerals. However, it is important to consider the cooking methods used and individual dietary needs to ensure a balanced and healthy meal.