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Wed, Oct-20-10, 11:03
I have been experimenting with a new baking ingredient, crude corn bran, as it only has 6 net carbs per oz (1/3 c.), compared to 15 net carbs for the same amount of whole cornmeal. I miss my cornbread when I have pork chops or smoked pork. What can I say? I’m a southern girl.

My first experiment came out good enough to crumble up into casseroles that call for corn tortillas. But not good enough in texture to slice and eat as bread. Tonight’s experiment came out good enough in texture and flavor to butter and enjoy. Hubby and I found it quite close to real cornbread in taste! Texture wasn’t quite as grainy, but taste was very close. Appearance was pretty good, too, I thought. I consider this recipe a work in progress, as I am just learning about crude corn bran. So as I discover improvements, this recipe will be changed here. This recipe is not suitable until the grains rung of the OWL phase of Atkins.

Buttermilk Cornbread


½ c. corn bran (I order from Honeyvillegrains.com)
½ c. CarbQuick bake mix
¼ c. hazel nut flour (almond flour would be OK)
½ c. oat fiber (I order from Honeyvillegrains.com)
1 oz. (1/3 c.) vital wheat gluten
½ tsp. salt
½ tsp. baking soda
1 T. olive oil
½ c. buttermilk (1%)
½ c. heavy cream
2 eggs, beaten

DIRECTIONS: Preheat oven to 350º. Measure all dry ingredients into a bowl Beat eggs and all liquid ingredients in another bowl. Add wet ingredients to the dry and stir well. Pour into well-greased non-stick pan (it tented to want to stick to even a non-stick pan). Bake at 350º for about 20 minutes. Toothpick test center to be sure it is done. Should spring back when touched. Remove and slice into 8 slices.

NUTRITIONAL INFO: Makes 8 slices, each containing:

150.3 calories
11.8 g fat
18.79 g carbs
9.88 g fiber
8.91 g NET CARBS
6.88 g protein
176.5 mg sodium

Mon, Oct-25-10, 12:21
Here's a link to the pic of this cornbread: http://buttoni.wordpress.com/2010/10/19/buttermilk-cornbread/

And if anyone is interested, here's the nutritional info on corn bran, which is nearly pure fiber: