Cornmeal Pap

Cornmeal Pap is a thick porridge made from cornmeal (polenta), milk and spices. It’s quite common in Caribbean and African countries. I know it as a breakfast, however I understand that in some African countries it’s served as lunch. When I was little my grandmother used to make this. She would top it with a bit of butter and crushed crackers- THIS WAS AMAZING!!

Meal Prep Recipe - cornmeal pap


  • 1 cup – Cornmeal
  • 2 cups – Water
  • 1 pod cardamom
  • 1 cups – Cold Milk
  • 1 tsp Vanilla extract
  • dash of cinnamon


  1. Mix the cornmeal with the cold milk until smooth
  2. Add the cardamom pod to the water in a saucepan and boil
  3. Stir the milk and cornmeal mixture and immediately add to the boiling water. Cook while stirring frequently to prevent lumps.
  4. Once thicken, remove from heat and add the vanilla extract and cinnamon

You can try a high protein version of this by substituting the milk for a protein shake

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