Add Avocado to your Cornbread recipe for a boost of Nutrition #GardenCuizine #NNM

Avocado Cornbread

Simply add chopped fresh avocado to your favorite cornbread recipe for a healthy variation. We tried it last night and everyone loved it.

Our Country Cornbread recipe is posted here on GardenCuizine, only I did not add the chia seeds. Instead, add about a 1/2 cup of chopped, fresh avocado. Use however much avocado you would like, you don't need to measure it. 

Add the avocado after you combine the wet ingredients with the dry ingredients. 

• Be careful not to over mix
• Pour into your prepared 8x8 baking dish and bake as directed
• Cut while warm and serve with homemade hot pepper jelly

Note: cornbread freezes well

GardenCuizine Avocado Nutrition: calculated using USDA Nutrient reference data
Excellent Source: dietary Fiber
Good Source: Vitamin C, Vitamin B6, Folate and Potassium
Rich source of heart healthy mono and polyunsaturated fats

1/2 cup (75g) cubed Avocado: 120 calories; dietary Fiber 5g (20% DV); Vitamin C 7.5mg (13% DV); Vitamin B6 0.2mg (10% DV); Folate 61mcg (15% DV); Potassium 364mg (11% DV) Avocados contain other nutrients including 25 milligrams beta-sitosterol (plant sterol) per 1-oz. serving. Plant sterols have been scientifically shown to help maintain healthy cholesterol levels.
Related Links 
Top 5 Avocado Nutrition Facts
Photos and blog post Copyright ©2014 Wind. All rights reserved.
National Nutrition Month logo used with permission.

Extra Garden Hot Peppers? Make Hot Pepper Jelly︱Adds gourmet touch to muffins and entrees #GardenCuizine

Homemade Jalapeño
 Hot Pepper Jelly

Growing peppers will always provide you a bountiful harvest. Insects seem to stay away from pepper plants and peppers will keep on coming right up until a killing frost. The photo above shows yet another batch of organically grown peppers (and heirloom tomatoes) fresh picked during October in our backyard garden. And, here it is November already, and peppers are still growing!

Even with just a few plants, extra hot peppers can pile up quickly. Hot peppers can only be utilized in recipes so fast. Ways of preserving the harvest are good to know, such as hot sauce, salsas or drying and grinding hot peppers for Homemade Ground Pepper Spices. This year we've already made a few batches of hot pepper jelly. 

Unlike what you may think, pepper jelly is not just for hot pepper lovers, even mom - who coughs at the thought of eating spicy foods - says, "this tastes pretty good." Especially when served as a condiment or glaze with pork, chicken, tofu or fish. Try a dab of pepper jelly over your favorite creamy cheese on whole grain crackers, or as a spread on fresh baked cornbread or muffins. Creative culinary ideas are endless - the flavor is memorable. 

Watch for the recipe 

to be published tomorrow, November 2, 2013

on Dave's Garden

Jalapeño Nutrition

• Good source Vitamin C

GardenCuizine Nutrition data: 1 Hot Jalapeño pepper (14g): 4 calories; dietary Fiber (2% DV); 112 IU Vitamin A (2% DV); 6 mg Vitamin C (10% DV)

Related Links: USDA Complete Guide to Home Canning
Capsaicin - used medically
More about Capsicum - American Cancer Society
Blog post and photos Copyright (C)2013 Wind. All rights reserved.

#GardenCuizine #Recipe: Cajun Country Cornbread with Chia Seeds and Garden Chile Peppers @American_Heart @nih_nhlbi

 Cajun Country Cornbread

with Chia Seeds and Chile Peppers

Garden fresh Jalapenos or any of your favorite hot peppers will spice up this wholesome country cornbread recipe. Mom does not like foods too hot or spicy, but she loves this recipe! 

This Cajun Cornbread recipe was inspired by Chef Paul Prudhomme's Louisiana Kitchen cookbook's Cornbread/Cornbread Muffin recipe. Chef Paul's cuisine is classic New Orleans style food at its best. We love NOLA foods, but as we do with any recipe, to optimize it for good heart health - always look at the sodium and fat content and reduce it if necessary. 

• Studies have shown that reduced sodium intake can lower blood pressure and prevent and control hypertension and prevent cardiovascular disease. 
• The current Dietary Guidelines recommend that individuals consume less than 2,300 mg of sodium per day. 
• The American Heart Association recommends even less, to no more than 1,500 mg of sodium per day. 
• Using salt in baked goods can jack-up your sodium intake. 
• Just one teaspoon of salt contains 2,300 mg of sodium! 
• Bottom line: use less salt in recipes, no added salt at the table, read food labels when buying foods, and beware of high sodium in restaurant meals and fast foods.

This recipe was adjusted to increase whole grains and keep the natural corn flavor and cornbread taste, while omitting excess sodium and fat. Fresh corn kernels can be added in addition to fresh herbs and/or fiber and omega-3-rich chia or flax seeds.

Putting it all together

Serves 8-10 
Ingredients

1 cup (125g) unbleached all purpose flour

2/3 cup (81g) cornmeal
1/2 cup (58g) corn flour
1/3 cup (40g) white whole wheat flour

1/3 cup (67g) sugar

1 Tablespoon (15g) baking powder

1 teaspoon chia seeds
1/4 teaspoon (1.5g) salt

1/3 cup corn kernels (optional)
1 1/3 cups 2% reduced fat milk
1 large egg
Dried or fresh minced hot peppers (Thai, Jalapeno, etc) 

2 Tablespoons (28g) butter, no salt

3 Tablespoons olive or canola oil

• In a large bowl, combine all the dry ingredients.
• In a small pot melt the butter with the oil. Stir in the hot peppers to infuse their flavor; simmer one minute. Stir in the milk. Set aside to cool.
• Whisk the egg into the cooled milk and oil mixture.
• Make a well in the dry mixture; add the liquid mixture to the dry and stir gently using a wooden spoon or rubber spatula. Be careful not to over mix.
• Spread into a lightly sprayed or buttered 8-10-inch baking dish or 10-inch cast iron skillet. Bake 350°F until done, about 30-50 minutes; time will vary depending on size of your baking dish.
• Serve with hot pepper jelly

Buon Appetito!

GardenCuizine Nutrition Analysis Corn Bread made with whole corn. Calculated from USDA nutrient values. 
Good Source: Whole Grains, Dietary Fiber, Protein, Thiamin, Riboflavin, Calcium, Selenium 
Serving size 1/10 of recipe (84g); Calories 228; total fat 9g (13%DV); saturated fat 2g (12%DV); Omega-3 582mg; cholesterol 30mg; sodium 226mg (9%DV); total carbohydrate 33g (11%DV, 2 CHO exchanges); dietary Fiber 2.5g (10%DV); sugars 8g; Protein 5g (10%DV); Thiamin 0.2mg (12%DV); Riboflavin 0.2mg (11%DV); Calcium 134mg (13%DV); Selenium 12mcg (17%DV)
Percent Daily Values (%DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Related Links:  
Check out Chia - A Super Salvia by Diana Wind
Chia - Super Seed Nutrition
Chia - An Indigenous Food 
Homemade Ground Pepper Spices Grow your own Hot Peppers!
Reduce Salt and Sodium in Your Diet

Quick Meal Chili, Skillet Cornbread and Garden Salad #GardenCuizine

~ No Added Salt ~

Quick Meal Chili
and Skillet Cornbread

Chili packs in protein, dietary fiber and good nutrition, including: Vitamins A, B6, C, folate and potassium from all the garden peppers and tomatoes. Compliment chili with a side garden salad and your favorite corn bread; or serve chili over brown rice or quinoa, for a quick and easy, healthy, lunch or dinner - any time of year.

You don't need to follow a recipe for chili. Be creative with ingredients that you have on hand. Try adding seasonal garden veggies and herbs. Two-bean and Three-bean Chili recipes are always winners. If you prefer to follow a recipe, below is my chili recipe from dinner last night. 

Health tips

To keep the chili heart healthy, avoid adding any salt to the recipe when using canned diced tomatoes and canned beans. Read the food labels. Canned foods add plenty of sodium. Even after rinsing the beans, enough sodium will remain for good taste. And, keep in mind, more flavor will come from the cheese topping.

Ideally, you could grow and/or cook your own beans or purchase salt-free or reduced sodium canned goods to even better control the sodium content. 

Skillet Cornbread

Try your corn bread recipe cooked in a cast iron skillet. It's really good that way! In the photo shown above Harry added flaxseed and chia seeds to the cornbread for added nutrition. 

Adding minced jalapeno, corn and/or shredded cheese adds texture and taste to cornbread recipes too. I've added those ingredients both at home and in corn bread muffins when I worked at the White Dog Cafe in Philadelphia. The brunch guests loved our bread baskets! 

Serves 6

Ingredients

1lb (~424g) Ground Beef, Turkey or Vegetarian Boca Burger Crumbles

1 medium Onion (178g) - diced or rough chopped

1 Tablespoon Garlic - minced

1 Tablespoon ground Cumin

2 teaspoons hot Chili powder

1 teaspoon Paprika or dried ground peppers from your garden

1/2 teaspoon hot Hungarian Paprika

1/2 teaspoon dried or fresh Oregano

Hot peppers (in addition to ground peppers, we often add a few minced dried or fresh hot peppers)

3 (14.5 oz., 411g) cans Diced Tomatoes

2 Carrots - diced

2 cans water (use one of the empty diced tomato cans)

2 cans (15.5oz, 439g) organic Kidney Beans (drained and rinsed to remove excess sodium)

Shredded Mexican cheese (or soy cheese)

Hot sauce 

Sour cream (dairy or non-dairy)

• Simply cook whatever amount of ground beef, turkey or Veggie burger crumbles you want to use. Cook in the same pot that you plan on cooking the chili in. Remove the protein when cooked. Drain any grease. 
• Add a few tablespoons of olive oil to the pot. Saute the chopped onion over medium-high heat. 
• Add a generous amount of minced garlic; stir - cooking a few more minutes. 
• Stir in seasonings (and remember NO ADDED SALT is necessary if you're using canned beans or canned diced tomatoes)
• Stir in diced tomatoes and carrots. Add 2 cans water. Bring to simmer; cover and cook until the carrots are tender.
• Stir in beans. Cook until beans are thoroughly heated. 
• If you want to thicken the chili: use an immersion blender and blend a small amount, like you would when making a pureed soup, but just puree a little bit.
• Taste and adjust seasonings. Remember hot sauce can be added at the table
• Garnish with shredded Mexican cheese and/or sour cream 

Serve with your favorite cornbread recipe 

with added chia seeds and flaxseeds

 ~ Baked in a cast iron skillet ~

Buon Appetito!

Related Links

Homemade Ground Pepper Spices

Blog post and photo collage Copyright 2012 Wind. All rights reserved.