Mexican cornmeal muffins

Mexican Corn Muffins

Cornbread muffins 300x225 - Mexican Corn Muffins

 

This recipe is from a muffin cookbook I stumbled upon a long time ago; I think my sister got it as a present. I really can’t remember. The cookbook is appropriately named “Muffins”.

 

When I first started to get interested in nutrition, these recipes were a staple for me; full of healthy ingredients like dried fruit, nuts, seeds, wheat germ, oat bran, wheat bran and the like.

 

And let’s face it, making muffins doesn’t require a lot of skills so they are an easy way to ease into baking and cooking in general, a real confidence booster!

 

I used to try out a couple of different recipes at a time with my dad as a co-taste-testing guinea pig. I ate them for breakfast, snacks or part of a meal that might be paired with yogurt and fruit. This recipe is different in that most muffin recipes aren’t savory; cornmeal muffins anyone?

Cornmeal

Ground corn or cornmeal is a really versatile staple when it comes to baking. It can be used in a variety of recipes; everything from muffins and scones to biscuits, cookies, and cakes, not mention the Italian classic polenta.

 

Cornmeal can also be used to make cornmeal porridge; a traditional Caribbean breakfast that makes a nice change from the more common oatmeal porridge. While we’re at it, why not try quinoa porridge too along with some hearty Red River Cereal porridge too? This provides a great variety of breakfast options.

Creamed corn

Not your expected ingredient, this recipe calls for creamed corn instead of corn niblets. These muffins owe their moistness to it.

 

Growing up, the sight of cream-style corn being heated on the stovetop. made me gag. We kids never ate it, only the adults and to honest, I’ve never even been tempted to try it again as an adult 🙂

 

But as part of a muffin recipe or a cornmeal bread, I’m good with it. Creamed corn all the way!

Buttermilk and cheddar cheese

Despite all the unsubstantiated fear-mongering about the evils of dairy, it remains a highly nutritious food. Foods made from milk such as buttermilk, cheese, yogurt, and kefir provide a lot of easily digested protein, vitamins, and minerals.

 

For those with lactose intolerance (an issue with milk sugar, and NOT a dairy allergy) can choose lactose-free products or those that have less lactose such as buttermilk, cheeses, yogurt, and kefir.

Buttermilk nutrition

One-cup of 2% buttermilk has:

  • 137 calories
  • 13 g carbohydrate
  • 5 g fat
  • 10 g protein
  • 142 IU vitamin A
  • 0.5 mg vitamin riboflavin (B2)
  • 350 mg calcium
  • 200 mg phosphorus
  • 440 mg potassium (same as a medium banana)

Cheddar cheese nutrition

Cheddar is no shrinking violet either, one-cup (113 g) has:

  • 455 calories
  • 6 g carbs
  • 38 g fat
    • 400 mg alpha-linolenic acid (an omega 30
    • 650 mg linoleic acid (omega 6)
  • 28 g protein
  • 1132 IU vitamin A
  • 0.4 vitamin B2
  • 0.9 mcg vitamin B12
  • 815 mg calcium
  • 580 mg phosphorus
  • 111 mg potassium
  • 3.5 mg zinc

 

The protein content of these muffins is boost with the buttermilk and cheddar cheese, both of which complement the wheat flour and cornmeal, both of which are lacking in essential amino acids.

 

These muffins make a great savoury snack or go well with chili, beef stew, or soup.

Mexican Corn Muffins

Muffins, when made with quality ingredients, are a great option for breakfast on the go. If you use a muffin tin with smaller cups, like 24 per pan, you can make bite size mini muffins that can accompany a meal like chili or soup, or as a perfect sized snack.
Course Breakfast, Main Course, Side Dish, Snack
Cuisine Mexican
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes

Ingredients

  • 1 cup 250ml cornmeal
  • 1 cup 250ml all-purpose flour
  • 1 Tbsp 15ml baking powder
  • 1 tsp 5ml salt
  • 1/2 tsp 2.5ml baking soda
  • 1/2 tsp 2.5ml sugar
  • 1 medium onion
  • 2 red chili peppers dried are fine
  • 1/2 sweet green pepper
  • 2 eggs
  • 1 cup 250ml buttermilk
  • 1/2 cup 125ml avocado oil
  • 1 cup 250ml grated sharp cheddar
  • 1 cup 250ml canned cream-style corn

Instructions

  1. In a large bowl, mix cornmeal, flour, baking powder, salt, baking soda & sugar.
  2. In a blender or food processor, puree onion, peppers, eggs & buttermilk.
  3. Pour into dry mixture together with oil, cheese & corn.
  4. Stir until blended.
  5. Fill muffin cups and bake.

Muffins a coobook 202x300 - Mexican Corn Muffins

Source: Muffins. A cookbook. Joan Bidinosti & Marily Wearring.

 

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, and mental health.  Follow me on FacebookInstagram and Twitter.

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