Sprouted Cornbread

by Ann Marie Michaels on September 2, 2011

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I grew up in Texas, and I love Tex Mex more than any other food. Cornbread is a staple comfort food in Texas.

This cornbread is divine. It’s got grass-fed cream and cheese and corn kernels added to it. The cream and cheese add fat-soluble vitamins A, D & K2, and the cheese gives it protein.

Not only is this cornbread much more nutrient-dense, the taste is amazing. It takes cornbread to a whole new level. It goes really well with chili, carnitas, or pot roast. And yes, it is gluten-free!

I’ve made this cornbread even more nutritious by using sprouted cornmeal. If you can’t get sprouted cornmeal, you can soak the corn in lime water overnight. If you’re using sprouted corn, it is not necessary to soak the cornmeal in the lime water, but if you want to do both, you can.

Why Soaked or Sprouted Cornbread?

Soaking and sprouting grains is a traditional practice. Read my blog post about why it’s critical to sprout and/or soak cornmeal.

In the early 1900s, for example, in the American South, people were using corn more frequently in their cooking for corn breads, corn grits, and the like. However, unlike our neighbors south of the border who were soaking grains, Americans were not soaking it. As a result, we saw an epidemic of Pellagra — 100,000 afflicted in 1916. Source

Recipe Notes

I modified this recipes from the book, The New Texas Cuisine (one of my favorite cookbooks), by Texan Chef, Stephan Pyles.

Where to Buy Sprouted Corn Flour

You can find organic sprouted corn flour online from To Your Health Sprouted Flour — click here to find them on my resources page.

I buy the 5-pound bag and store it in the freezer. (Since this is a whole grain, it will go rancid in the cupboard. Another reason to BUY sprouted corn flour instead of soaking cornmeal that’s been sitting for a long time at the store.)

Be sure to always buy ORGANIC cornmeal, since non-organic corn is typically genetically modified.

Sprouted cornmeal is great for making cornbread, polenta (recipe coming soon on the blog,) tortillas, and tamales.

Sprouted Cornbread


If using unsprouted cornmeal:
Pickling lime — I use Mrs. Wages brand which I bought online
Filtered water
Sprouted cornmeal, organic, or regular organic cornmeal (1 cup) — where to buy sprouted cornmeal
Sea salt (1/2 tsp)
Baking Soda (1/2 tsp)
Eggs, large, pastured (2)
Buttermilk or yogurt (2/3 cup) — where to buy yogurt starters
Lard, beef tallow, grass-fed butter, ghee, or expeller-pressed coconut oil (1/3 cup) — where to buy grass-fed butter;where to buy ghee; where to buy coconut oil
Corn, frozen or fresh, organic if possible (3/4 cup)
Cream, ideally raw, from grass-fed cows (1/2 cup)
Cheese, cheddar, grass-fed (1 cup) — where to buy cheese
Optional: 2 jalapeño chiles


Large cast iron skillet
Food processor or box grater


If using unsprouted cornmeal:
1. To make lime water: Add 1 tablespoon Mrs. Wages pickling lime to one quart of filtered water. Stir well.
2. Add one cup of cornmeal to a large glass bowl or enamelware Dutch oven (do not use stainless steel or other metal). Thoroughly mix in 3/4 cup of the premade lime water.
3. Cover and let sit in a warm place for 12-24 hours.
Making the cornbread:
4. When you are ready to bake the cornbread, rinse and drain the cornmeal (or get out your sprouted cornmeal).
5. Preheat oven to 375 degrees.
6. If using optional jalapeno chiles, put on some gloves (rubber gloves will work), cut off the tops of the chiles and discard.
7. Slice the jalapenos in half. Remove the seeds and discard. Finely mince the jalapenos. Set aside.
8. In a small saucepan, melt the lard, tallow, butter or coconut oil and set aside to cool.
9. Grate the cheese using your food processor or box grater. Set aside.
10. Rinse the soaked cornmeal under filtered water.
11. Stir in sea salt and baking soda to the bowl with the cornmeal. Set aside.
12. In another bowl, whisk the eggs. Add the buttermilk or yogurt and melted/cooled lard, tallow or coconut oil and mix well. Combine with cornmeal.
13. Fold in the corn, cream, grated cheese, and if using, chiles.
14. Set a large cast-iron skillet in the oven for about 5 minutes and let it heat through.
15. Remove from oven and pour in the cornmeal mixture.
16. Return to oven and bake for 35-45 minutes, or until it’s golden brown all over the top, looks somewhat “sponge-like” and is starting to pull away from edges of pan.
17. When done, remove from oven and let cool for at least 15 minutes before slicing. Serve with plenty of grass-fed butter or ghee.

Photo Credit: debra solomon on Flickr

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