Dante Carrillo
Cornbread is a popular dish in many parts of the world, but is it compatible with the Mediterranean diet? The Mediterranean diet is inspired by the traditional eating habits of countries like Italy and Greece, and cornbread, or 'Buke Misri' is also commonly eaten in Albania. While traditional cornbread recipes often include butter and buttermilk, which are not considered Mediterranean diet-friendly, cornbread can be adapted to align with the Mediterranean diet by using olive oil, whole grains, and honey.
| Characteristics | Values |
|---|---|
| Mediterranean Diet-Friendly Ingredients | Whole wheat flour, olive oil, honey, cornmeal, milk, yogurt, vinegar, vegetable oil |
| Non-Mediterranean Diet-Friendly Ingredients | Butter, buttermilk |
| Mediterranean Diet-Friendly Cornbread Types | Whole Wheat Jalapeno Cornbread, Mediterranean Rosemary Cornbread, Mediterranean Skillet Cornbread |
| Non-Mediterranean Diet-Friendly Cornbread Types | Southern Style Cornbread, Gluten-Free Cornbread |
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What You'll Learn
Mediterranean rosemary cornbread
Cornbread can be adapted to suit the Mediterranean diet. The Mediterranean diet is based on the traditional foods eaten in countries such as Italy and Greece. It is recommended that cornbread is made with whole grains, olive oil, and honey, rather than butter and sugar.
Ingredients:
- Corn flour
- White whole wheat flour
- Salt
- Baking powder
- Egg
- Milk
- Honey
- Oil
- Rosemary
Method:
- Preheat your oven to 375°F.
- Mix together corn flour, white whole wheat flour, salt, and baking powder in a large bowl.
- In a medium bowl, beat an egg lightly, add milk, honey, and oil, and whisk well.
- Pour the wet ingredients into the dry ingredients and mix until there are no lumps.
- Pour the batter into a cast iron skillet coated with non-stick spray or vegetable oil.
- Bake in the oven for 25-40 minutes, or until a tester comes out clean.
- Let the cornbread cool for 5-15 minutes before cutting into pieces.
This cornbread tastes great toasted with feta cheese, or as a Thanksgiving stuffing.
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Whole wheat cornbread
Cornbread is not a traditional part of the Mediterranean diet, but you can make it Mediterranean Diet-friendly by using wholesome ingredients like whole wheat flour, olive oil, and honey. This whole wheat cornbread recipe is a great complement to a turkey black bean chilli.
Ingredients
- Corn flour
- White whole wheat flour
- Salt
- Baking powder
- Egg
- Milk
- Honey
- Olive oil
Instructions
Preheat the oven to 375°F. Mix together the corn flour, white whole wheat flour, salt, and baking powder in a large bowl. In a medium bowl, beat the egg lightly, add milk, honey, and oil, and whisk well. Pour the wet ingredients into the dry ingredients and mix until there are no lumps. Pour the mixture into a greased 9 x 5" loaf pan. Bake for 35 minutes. Cool for 15 minutes in the pan, then remove it to a rack to finish cooling.
You can also make this recipe gluten-free by using a gluten-free flour or cornmeal. If you only have cornmeal available, you can still make a tasty bread, but the texture will be more like traditional cornbread.
Some people also add cinnamon, vanilla, or a splash of spiced rum to spice up their cornbread. You can also make cornbread muffins by baking the mixture in a muffin pan.
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Cornbread ingredients
Cornbread is a delicious treat that can be made in a variety of ways, some of which are Mediterranean diet-friendly. The ingredients used in cornbread can vary depending on the recipe and dietary preferences, but here is a list of common ingredients used:
Cornmeal: Cornmeal is a key ingredient in cornbread, as suggested by its name. It is made from dried and ground corn and is typically found in the baking aisle of grocery stores. Both fine and medium-ground cornmeal are suitable for cornbread, with yellow cornmeal being the most common variety used due to its sweetness. However, white cornmeal can also be used if that is what is available.
Flour: Flour is often combined with cornmeal in cornbread recipes to create a lighter and fluffier texture. All-purpose flour is commonly used, but whole wheat flour can be substituted for added fibre and nutrients. Using a combination of cornmeal and flour is a popular choice for many bakers.
Milk: Milk is used to add moisture to the cornbread batter and help achieve the desired consistency. Whole milk, 2% milk, or plant-based alternatives can be used according to preference.
Oil: Oil is another ingredient that helps keep the cornbread moist. Neutral oils such as vegetable oil are commonly used, while olive oil is a Mediterranean diet-friendly option that can add a healthy twist to the recipe.
Eggs: Eggs act as a binding agent in the batter and also contribute to the moisture of the cornbread.
Sweeteners: Sugar is often added to cornbread to give it a sweeter taste. Brown sugar, white sugar, or honey can be used, depending on preference.
Leavening Agents: Baking powder is commonly used in cornbread recipes to help the bread rise and achieve a light texture. Baking soda can also be used as a leavener.
Salt: A small amount of salt is often added to cornbread to enhance the flavour of the other ingredients.
Butter: While butter is not Mediterranean diet-friendly, it is sometimes used in cornbread recipes to add richness and flavour.
The specific quantities of these ingredients can vary depending on the recipe and the desired texture and taste of the cornbread. Some recipes may also include additional ingredients such as buttermilk or jalapeños for a spicy kick.
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Cornbread preparation
Cornbread is a delicious side dish that can complement many meals. Here is a Mediterranean-friendly recipe that you can make at home.
Ingredients:
- Cornmeal (preferably medium-grind yellow cornmeal)
- All-purpose flour (or whole wheat flour)
- Baking powder
- Baking soda
- Milk (buttermilk, whole milk, unsweetened almond milk, or oat milk)
- Egg
- Butter or neutral oil (vegetable oil or avocado oil)
- Honey (optional)
- Salt
Instructions:
- Preheat your oven to 350-400°F.
- Grease a 9-inch round cake pan, 8x8-inch baking dish, or a cast-iron skillet.
- In a large bowl, whisk together the dry ingredients: flour, cornmeal, baking powder, baking soda, and salt.
- In a separate bowl, whisk together the wet ingredients: milk, egg, butter or oil, and honey (if using).
- Pour the wet ingredients into the dry ingredients and mix until well combined. Be careful not to overmix; a few lumps are okay.
- Pour the batter into the prepared pan and smooth the top.
- Bake for 25 to 35 minutes, or until the top is golden brown and a toothpick inserted into the centre comes out clean.
- Let the cornbread cool in the pan for about 15-20 minutes before slicing and serving.
For a Mediterranean-friendly version, use whole wheat flour, olive oil, and honey instead of regular flour, butter, and sugar. This version is healthier and more authentic to the Mediterranean diet, which is based on the traditional foods of countries like Italy and Greece.
You can serve cornbread with butter, jam, honey, or your favourite spread. It goes well with chilli, soup, stew, or barbecue. Enjoy!
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Cornbread alternatives
While cornbread is not a typical part of the Mediterranean diet, there are ways to make it more Mediterranean-friendly. The Mediterranean diet is based on the traditional foods of countries like Italy and Greece, and cornbread can be adapted to fit this style of eating.
One way to make cornbread more Mediterranean-friendly is to use whole grains, olive oil, and honey instead of sugar and butter. This creates a healthier version of cornbread that still tastes delicious. Another option is to make cornbread with 100% cornmeal, which is gluten-free. This version uses corn flour or cornmeal, along with whole wheat flour, to create a tender and fluffy bread.
If you're looking for an alternative to cornbread altogether, there are a few options that can be paired with meals or snacks typically accompanied by cornbread, like chili. Some suggestions include:
- Baked potato
- Sweet potatoes
- Crackers (Ritz, saltines, or oyster)
- Bread with butter
- Tortilla chips
- Cinnamon rolls
- White rice with cheddar cheese
These alternatives provide a variety of options to replace cornbread, whether it's for a meal or as a snack, and can be tailored to personal preferences or dietary restrictions.
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Frequently asked questions
Cornbread can be made to be Mediterranean-diet friendly. Traditional cornbread often contains butter and buttermilk, which are not part of the Mediterranean diet. However, cornbread made with olive oil, whole wheat flour, and honey is Mediterranean-diet friendly.
Butter and buttermilk are standard ingredients in cornbread but are not part of the Mediterranean diet. To make cornbread Mediterranean-diet friendly, use a neutral oil instead of butter and plain yoghurt or milk with vinegar instead of buttermilk.
Cornbread that is Mediterranean-diet friendly can be made with olive oil, whole wheat flour, and honey. Cornmeal can also be used, and rosemary can be added for Mediterranean rosemary cornbread.
