Cornmeal –a single ingredient that when combined with flour, eggs, love and some other stuff is used to make cornbread, fritters, or Johnny cakes. All stars in my childhood foodgasms. Mema (a name I call my grandmother) used to make a cornbread that could almost substitute for a meal all on its own. My grandfather and I would split it open while it’s still hot, add butter and drizzle it with maple syrup. Now I’m drooling…. But I digress….Cornmeal although a food Hall of Famer for flavor and texture is also low in fat. A serving of cornmeal (about 1oz) contains 20.6 grams of complex carbs, 2 grams of protein, and 3% of DV for B6 (Dryden,2103). Let’s not forget that cornmeal is a whole food! Here’s a great cornbread muffin recipe from The New York Times, with my allergy free peeps in mind. Enjoy.
Chef Will Hall
Gluten Free Fig and Orange Muffins
PREP TIME Advance preparation: These keep for a couple of days out of the refrigerator, for a few more days in the refrigerator, and for a few months in the freezer
125 grams (scant cup) figs, chopped
145 grams (approximately 1/2 cup) freshly squeezed orange juice
140 grams (approximately 1 cup) cornmeal
140 grams (approximately 1 cup) gluten-free whole grain mix made with rice flour and the starch of your choice
5.5 grams salt (3/4 teaspoon)
15 grams baking powder (1 tablespoon)
2.5 grams baking soda (1/2 teaspoon)
300 grams buttermilk (1 1/4 cups) substitute soy, almond rice milk
50 grams mild honey, such as clover (2 tablespoons)
60 grams canola or grape seed oil (1/4 cup)
1.Place the figs in a bowl and pour in the orange juice. Let steep for 1 hour. Drain and weigh or measure out 60 grams (1/4 cup) of the orange juice and add it to the buttermilk. Set aside the rest for another purpose.
2.Preheat the oven to 375 degrees. Oil or butter muffin tins. Sift together the cornmeal, gluten free flour mix, salt, baking powder and baking soda into a medium bowl. Pour in any grainy bits that remain in the sifter.
3.In a separate large bowl whisk the eggs with the buttermilk, orange juice, honey, and oil. Quickly whisk in the flour and cornmeal mixture. Fold in the figs.
4.Using a spoon or ice cream scoop, fill muffin cups to the top. Place in the oven and bake 25 to 30 minutes, until lightly browned and well risen. Remove from the heat and if the muffins come out of the tins easily, remove from the tins and allow to cool on a rack. If they don’t release easily, allow to cool and then remove from the tins.
YIELD 12 muffins (1/3 cup tins) Nutritional information per muffin: 193 calories; 6 grams fat; 1 gram saturated fat; 2 grams polyunsaturated fat; 4 grams monounsaturated fat; 32 milligrams cholesterol; 32 grams carbohydrates; 2 grams dietary fiber; 399 milligrams sodium; 4 grams protein
cornbread image. (2013). Retrieved from http://rnforwellness.com/2011/11/homemade-cornbread/
Dryden, J. (2013, august 16). Nutritional value of cornmeal. Retrieved from http://www.livestrong.com/article/85991-nutrition-value-corn-meal/
Gluten free cornmeal fig and orange muffins. (2013). The New York Times. Retrieved from http://www.nytimes.com/recipes/1014512/Gluten-Free-Cornmeal-Fig-and-Orange-Muffins.html