Illuminating Connection Between Creative & Healing Arts

Red Potato & Herbed Cornbread

Red Potato & Herbed Cornbread

Makes: 8 pieces, one 12’’ cast iron skillet/pan

Prep Time: 20 minutes

Bake Time: 40 minutes

Original Recipe: Kelsey Crawford, CN

Savory corn bread with a hearty & rustic bread texture and look! Alternate fresh herbs with seasonal availability. Ingredients listed in the order in which they are used.


Dry Ingredients:

5 medium red potatoes, small chopped, leave skin on

1 yellow onion, small chopped

1 tablespoon of cumin + ½ teaspoon of cumin

2 generous pinches of salt + ½ teaspoon of salt

1 cup of stoneground cornmeal

1 cup of preferred baking flour (this can be made with all-purpose flour or gluten free flour

1 tablespoon of raw, unbleached sugar

1 tablespoon of baking powder

½ teaspoon of smoked paprika

1 cup of fresh herbs, rinsed and gently patted dry. Rosemary, sage, chive, green onion & fennel

 

Wet Ingredients:

¼ cup of olive oil

1 cup of milk or milk substitute

2 eggs or flax eggs (1 tablespoon of flax-meal with 3 tablespoons of water = one flax egg)

¼ cup of butter or coconut oil

 

Directions:

  • Preheat oven to 425 degrees
  • Place potatoes, onion, 1 tablespoon of cumin, 2 pinches of salt and ¼ cup of olive oil in a small baking pan, cover with foil and bake for 20 minutes.
  • Remove potato/onions and let cool a few moments
  • In a bowl, mix together dry ingredients: cornmeal, flour, sugar, baking powder, paprika, and remaining cumin, and salt.
  • In a separate bowl, whisk together the milk, eggs and butter, milk/egg/butter substitutes.
  • Fold wet ingredients into dry ingredients. Mix lightly. Try not to over mix. Keep it textured and rustic.
  • Fold roasted potatoes & onions into mix.
  • Grease a 12” cast iron pan. With a silicon spatula, scoop the mix evenly into the pan.
  • Decoratively and evenly place the herbs over the top of the cornbread, making sure to mix and vary them. Cover with foil and bake for 20 minutes
  • Doneness test. Insert toothpick into center of cornbread. If toothpick come out dry or only with a few crumbles on it, it’s done. If toothpick comes out with uncooked batter or damp crumbs on it, put cornbread back in oven and bake for a few more minutes until toothpick comes out clean.

Western Nutrition Information:

The skin of red potatoes is especially nutrient dense with: fiber, B vitamins, iron and potassium. Onions are high in vitamin C and vitamin B6. Cumin is high in iron, a good source of manganese, calcium, magnesium, phosphorus, and vitamin B1. Cornmeal is high in protein, vitamin A, and iron. Cornmeal is an excellent source for vitamin B6 and magnesium. Paprika is a major source of vitamin A as well as vitamin C. Olive oil is a good source for healthy fats. Milk is high in protein. Dairy products/ingredients are the only animal by-product to have carbohydrates. One egg has all 9 essential amino acids the human body needs to function daily (eggs are not the only source of all 9 essential amino acids).

Chinese Medicine (Food Energetics) Nutritional Information:

Potatoes are neutral in temperature, sweet in flavor, route through the Kidneys, Spleen and Stomach. Potatoes tonify Yin and Qi and counteract Heat in the body. Onions are warm in temperature, pungent in flavor, route through the Lungs, Stomach, Liver, and Large Intestines. They promote Blood circulation, counteract Cold, counteract Damp, resolves Phlegm, and promote Qi circulation. All the culinary herbs and spices used in this recipe are energetically warm in temperature, pungent in flavor and tonify Yang. Olive oil is neutral, sweet, routes through the Spleen and Liver. Milk is neutral, sweet, routes through the Heart, Lungs, and Stomach, tonifies Yin, Qi, and Blood. Eggs are neutral and sweet, they tonify Yin and Blood. Butter is warm and sweet, routes through the Spleen and Stomach, tonifies Yin, and promotes Blood circulation and counteracts Cold.


Photographs & Original Recipe by Kelsey Crawford, CN


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