Caribbean Cornbread

Caribbean Cornbread

Traditionally a savoury side dish, Caribbean Cornbread is a sweet comfort food. This is a healthy version of the traditional recipe, which naturally derives its sweetness from fruit sugars.

Cornbread was first made by Native Americans, who discovered they could make bread by pounding corn into flour and mixing it with water. They would then bake it on hot stoves in an oven. Throughout American history, cornbread has been a tasty and affordable food that can be stored for long periods without spoiling.

This Caribbean Cornbread recipe will keep well for around 5 days if stored in an airtight container.

Serves: 9

Dietary: Suitable for semi-vegetarians, soya-free, tea-nut and peanut-free diets

Contains eggs, gluten (flour, baking powder), milk (milk), sulphites (apricots)

May Contain:  tree nuts (polenta)

Preparation time: 15 minutes

Cooking time: 1 hour 15 minutes

 

INGREDIENTS

1 cup (140 g) wholemeal flour
1 cup (125 g)  cornmeal or polenta
1 Tbsp baking powder
½ cup (125 ml) buttermilk (make by adding 1 Tbsp white wine vinegar to semi-skimmed milk)
1/2 medium (50g) mashed ripe banana.
1 tsp vanilla extract
4 eggs
6 dried apricots, finely cut in a food processor.
  1⁄2 cup (100 g) canned pineapple, drained and crushed.
For the creamed corn:
3 sweetcorn cobs  (or use 12 heaped Tbsp (270 g) tinned/ frozen sweetcorn)
1 tsp granulated sweetener
½ cup (125 ml) semi-skimmed milk
½ cup (125 ml) water

 

METHOD

  1. Start by making the creamed corn by removing the sweetcorn from the kernels and add to a pan with 125ml water.
  2. Place on low heat, cover, and cook gently for 10 minutes. Add the sweetener and milk and cook, uncovered, for 5 minutes. Allow to cool. Lightly mash the corn.
  3. Line a 23 cm square cake tin with baking parchment.
  4. Mix all the ingredients together well.
  5. Pour the batter into the prepared cake tin and place it in a preheated oven at 160˚C/ 140˚C Fan/ 325˚F/Gas Mark 3 for one hour or until golden brown and a skewer comes out clean from the centre.
  6. Delicious served hot or cold.

 

This recipe was donated by Angela Thorpe, a student dietitian at the University of Winchester.

 

NUTRITION INFORMATION

Per serving:
Total calories: 197 kcal
Fat: 4.3 g
of which saturates:  1.2 g
Carbohydrate: 29 g
of which sugars: 7.1g
Fibre: 3.9 g
Protein: 8.7 g
Salt: 0.55 g

 

NUTRITION FACTS

  • A portion of this Caribbean Cornbread provides a good source of fibre, which helps maintain a healthy digestive system and blood sugar levels.
  • This recipe is also an excellent source of B12, which contributes to normal energy-yielding metabolism.
  • It is also low in saturated fat, a good source of protein and Niacin (B vitamin)

 

VARIATIONS

  • This recipe would be equally delicious and savoury if the pineapple and apricot were omitted and the onion and chillies were added finely diced.

 

Consumer Tested by: Alice Cullinane, Student Nutritionist at Atlantic Technological University

Checked by Sarah Foster, RD

Approved by Kathy Lewis, R.Nutr., Registered Nutritionist

 

©  2023 The Caroline Walker Trust