Polenta

Tanya Eisenwasser

Print Recipe

Creamy polenta with butter.

Prep 2 min

Cook 35 min

Serves 4

Gluten-free

Ingredients

• 1 cup coarse-ground polenta or cornmeal
• 4 cups water
• 1 teaspoon sea salt
• 2 tablespoons butter

Instructions

Cook the Polenta

1. Bring water and salt to a boil in a heavy-bottomed pot.
2. Slowly whisk in the polenta in a steady stream to prevent lumps.
3. Reduce heat to low.
4. Cook for 20-45 minutes (depending on grind), stirring frequently, until thick and pulling away from the sides.
5. Stir in butter until melted.
6. Taste and adjust salt as needed.
7. Serve immediately.

For Grilled Polenta

1. Pour hot polenta into a greased baking dish and spread to 1/2-inch thick.
2. Refrigerate until firm, at least 2 hours.
3. Cut into squares or triangles.
4. Brush with olive oil and grill or pan-fry until golden on both sides.

Tips & Substitutions

• Coarse-ground polenta works best. It gives the best texture and flavor. Instant polenta works in a pinch but has less depth.
• Stir frequently. Polenta splatters as it thickens, so keep the heat low and stir often to prevent lumps and burns.
• For dairy-free. Use olive oil instead of butter. The result is just as creamy.
• Add fresh herbs. Stir in fresh rosemary or thyme at the end for extra flavor.
• Make it a meal. Top with sauteed vegetables, pan-seared chicken, or other fresh protein for a complete plate.

Why This Works

Cornmeal. Naturally low in histamine, gluten-free, and generally well tolerated. It provides a filling base without common trigger ingredients.

Butter. Fresh butter is typically well tolerated by most people with histamine intolerance. Those with dairy sensitivities can easily substitute olive oil.

Water-based cooking. No broth or stock needed here, which keeps the ingredient list simple and avoids any concerns about store-bought broth additives.

Minimal processing. Polenta is just ground corn cooked in water. No fermentation, no aging, no preservatives.

Storage

Creamy polenta is best served fresh, as it thickens and firms up as it cools. Grilled polenta squares can be refrigerated for up to 24 hours and reheated in a skillet. Since this is a starch-only dish, histamine buildup from leftovers is less of a concern than with protein dishes.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.