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Wednesday, September 8, 2010

Sweet Potato and Coconut Cornbread/ Gluten Free/ Low GI

I am spending my days trying to cook meals that are in keeping with the UltraMind Solution Diet and incorporate coconut which many people are claiming helps or improves dementia in alzheimer's patients.  This  recipe is healthy, uses whole foods, adds fiber to the diet, incorporates coconut and abides with the UltraMind Solution Diet and the blood type diet my sister feels she should be on. It is also Gluten Free and Low GI.   I took my standard G/F cornbread recipe and tampered with it and came up with a big hit.  The idea came from another website but my ingredients are fewer and easier to make.

Sweet Potato and Coconut Cornbread  Recipe


1/2 Cup G/F Cornmeal
1/2 Cup Coconut Meal
1/2 Cup Sorghum Flour (Sweet White)
1 tsp. cinnamon (Ceylon variety - avoid cassia which is the most common cinnamon)
1 tsp. vanilla (G/F)
1 medium sweet potato cut up/boiled/mashed
1 to 1 1/2 cup almond milk (This may vary)
1 large egg - Free Range
1/4 cup Extra Virgin Coconut Oil

1/2 cup raisins


Mix dry ingredients together.  (Coconut meal, Sorghum flour and Cornmeal)

Add egg, vanilla,  coconut oil, mashed sweet potato to the mixture.    Mix together.

Add in almond milk gradually until the mixture is  the consistency of a regular cornbread cake mixture.  Not like biscuit dough which is too thick and not like cake mix which is too thin.  So the batter should be of  medium consistency.

Grease the Muffin pan with olive oil before putting in the batter.

Pour into Muffin pans.   Bake at 375 degrees for 20 to 25 minutes dependent on your oven.

Discussion of Ingredients:

G/F Cornmeal - Any brand is OK with me.  You can buy regular cornmeal (no cornmeal mix) from the grocery store dependant on whether you are gluten intolerant or celiac.  The best way is to bite the bullet and buy G/F.  I will say that I am going to use less and less of cornmeal because it is higher GI than other flours.  I have begun using Coconut meal for more and more things that I used cornmeal to make.  Coconut meal has a much lower GI value.

Coconut Meal - This is naturally G/F.  I bought this at our local Indian market and it was relatively inexpensive.  I wish that I had a grinder that would turn it into Coconut flour but nothing I have will do the job for me.

Sorghum flour - This is just one of the flours that I keep on hand but you could easily use blanched almond flour which is also low GI and Gluten Free.

Cinnamon - There has been so much controversy over the type of cinnamon that we use.  Cassia is the type of cinnamon that we find most often in the United States and is cheap and readily available. Ceylon cinnamon uses only the thin inner bark, has a finer, less dense, and more crumbly texture, and is considered to be less strong than cassia. Cassia has a much stronger (somewhat harsher) flavor than Ceylon cinnamon.  Cassia cinnamon contains a moderately toxic component called coumarin  and has been  known to cause liver and kidney damage in high concentrations. Ceylon cinnamon has negligible amounts of coumarin.  For that reason, I recommend using Ceylon cinnamon which may result in a slightly different taste in your cooking.  Cinnamon is also known to help lower blood sugar.

Extra Virgin Coconut Oil - I am trying to incorporate more coconut into our diet because my Mom has dementia.  I also have focus issues as well.

Sweet Potato - I keep these cut up and frozen.  I just took a few out and popped them in a boiler.  When they were done, I just mashed them up and they were ready.  You can also use a fresh one - Peel,  cut up and boil until done. 

Raisins:  I didn't use these today as we were eating this bread with butter peas and I didn't think we needed the sugar in them.

Family Comments:

My family loved this recipe.  I plan to try it again using organic apples or organic pears that  I have in my freezer that I put up this summer.

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