Ingredients:
1 cup Bob’s Red Mill “Coarse Grind” corn meal
1 cup whole wheat flour (I use King Arthur brand)
1 Tablespoon baking powder
1/4 cup sugar/alternative (optional?)
2/3 teaspoon kosher salt (optional?)
1 egg
1/4 cup corn oil (OR canola for the unsaturated fats)
3/4 cup lactose-free 1% milk/alternative
1/2 cup applesauce, unsweetened
1 overripe banana, mashed (ripen until easily squishable)
1/3 to 1/2 cup finely diced fresh jalapenos (1-2 peppers, remove seeds/membrane before mincing, wash hands with soap afterwards) -OR- canned diced jalapenos (drain/press out water)
1/4 cup ground flax (optional, boosts fiber and unsaturated fats)
Directions:
Preheat oven to 400°
Blend dry ingredients thoroughly, then mix in wet until smooth
Use greased/sprayed 9x9” non-stick gray pan (Crisco No-Stick Butter Spray)
Bake at 400° for about 25 minutes, until toothpick in center comes out cleanly
Before slicing, let cool (and carryover cook internally) for 10 minutes
Crust should come out dark brown but not burnt.
Nutrition Details
Fiber:
24g Coarse grind corn meal
16g Wheat flour
1g Applesauce
1g Jalapeno
3g Banana
45g Total Fiber, sliced 3x3 = 5g Fiber per Slice
Calories:
400 Wheat flour
440 Corn meal
480 oil
110 milk
50 egg
200 sugar (optional)
50 applesauce
100 banana
10 Jalapeno
1840 Total Calories, sliced 3x3 = 205 calories
