Special Diet - Created Date : 21.8.2019

Savory (no sugar added) cornbread is one of my all time favorite comfo...

Savory (no sugar added) cornbread is one of my all time favorite comfo...

Savory (no sugar added) cornbread is one of my all time favorite comfort foods that really speaks to my soul. Cracklin’ cornbread adds delectable crispy fried cracklings, salt pork (aka side meat), or bacon for a dish that feels more like a main dish than a side.

I was an extremely picky eater growing up in central Georgia, but cracklin’ cornbread was one dish I never said no to!

If you ever have real pork cracklings that are created from rendering your own lard, I highly recommend using them to make cracklin’ cornbread. But pork belly, whether it is salted and not smoked like salt pork/side meat, or smoked as bacon, works beautifully to add an extra dimension of flavor and texture. You can also add in onion and/or jalapenos for some added flavor and a kick.

But sometimes just plain ol’ cornbread is perfect to help sop up the juices from a pot roast, pulled pork, or roasted chicken, and this recipe can be made without the craclkins if you desire.

This recipe can suit many dietary needs, including gluten-free, egg-free, and sugar-free. Plus despite what you’ve been told, you can make perfect cornbread with a brown crispy crust without a cast iron pan. I’ll show you how!

And yes, this recipe is for authentic Southern style cornbread. Not “corn”bread made from something like coconut flour. This is the real deal, made with stone ground coarse cornmeal, not a grain-free alternative and it’s definitely not a Paleo recipe. I do think you could consider it as part of an 80/20 approach to Primal, though.

Look at that beautiful crispy brown crust on the bottom of the cornbread!

Wait, you eat corn?

I am so glad that I did not include the word “Paleo” in my website name when I started it in 2012. Even still, it’s taken a lot of courage for me to share such a decidedly not Paleo recipe here, especially since I am known as one of the AIP bloggers and cookbook authors.

But the truth is I only did AIP for 6 months and it was all the way back in 2014.

I reintroduced all the foods.

Yes, even the non-Paleo foods like properly prepared legumes, gluten-free grains, and certain types of dairy.

I do still use Paleo as a broad set of guidelines for my home cooking, but my only real “rule” is that I don’t cook with gluten containing ingredients. That’s it.

That said, many of my meals do end up being Paleo or even AIP. And I do still enjoy creating recipes to suit these dietary needs.

I’ve been open on my social media (especially on Instagram, are you a part of that community yet?) that I have been eating broadly “real foods” for the last few years.

But for some reason I’ve been reticent to bring this discussion to the blog. 2019 is the year that changes!

I just have to be 100% open and honest about the lifestyle I am living. I know some Paleo and even Whole30 bloggers who eat SAD style food behind the scenes and are deceptive about what they share on social media. But I value transparency and authenticity above all else, which is why I am excited to start sharing more gluten-free real food recipes with you here alongside the Paleo and AIP offerings.

I hope you enjoy the variety in the recipes shared here!

And I plan to write an informational post to follow this one up, to point out some flaws in the argument against corn (especially with regards to phytic acid….are you aware it is an antioxidant with impressive anti-cancer action? And that zeaxanthin was named after corn, Zea mays, since it is the richest plant source?!) #ThingsPaleoBloggersDon’tTellYou

Coarse Grind Cornmeal for Cornbread

Coarse grind, stone ground cornmeal is the original type of cornmeal used to make Southern cornbread, and that’s what I used to make this recipe. Here is a little bit of cornbread history for you:

?The simplest type of cornbread was corn pone, which was made from a basic batter of cornmeal stirred with water and a little salt. It was typically cooked in a greased iron skillet or Dutch oven placed directly on hot coals. An iron lid was put on top and covered with a layer of embers, too, so the bread was heated from both bottom and top and baked within the pan.

Over time, the basic pone recipe was enhanced to become cornbread. Cooks first added buttermilk and a little baking soda to help it rise. Later, eggs and baking powder made their way into many recipes. But there are two ingredients you almost never see in any recipes before the 20th century: wheat flour and sugar.?

Cracklin’ Cornbread Recipe Notes

1) This recipe uses coarse grind cornmeal and has not been tested with a finer grind. I used Delta Grind stone ground coarse cornmeal. If you are sensitive to gluten and using another brand, read the label to MAKE SURE that it is gluten-free coarse cornmeal. If it is processed in a facility that also processes wheat there WILL be contamination in the cornmeal.

It can be difficult to find a cornmeal that ticks all the boxes of being gluten-free AND coarse grind. If you are using medium or especially fine grind this recipe probably won’t turn out right and may need another flour added to it.

Bob’s Red Mill makes a coarse grind cornmeal but it is processed in a facility with wheat; their gluten-free cornmeal is only medium grind. It might work fine, but I haven’t tested it and likely won’t since I prefer to support my local producer.

2) The egg is optional. If you omit the egg, the texture is just a bit more crumbly. If you use the egg, you may need to add an extra tbsp or two of cornmeal so that the batter isn’t runny.

3) I didn’t test any other dairy-free milk options but I bet they’ll work just fine. If you can tolerate real buttermilk feel free to substitute that.

4) You can use cracklings (from rendering lard), crispy salt pork, or crispy bacon. Whatever you have available works! This is a great way to use jowl bacon (if you’re local in Memphis sometimes they have pastured jowl bacon at the Curb Market in Crosstown Concourse).

5) There is no substitution for the cornmeal. I often write recipes with many substitution options, but this is not one of them. One day I may develop a Paleo “corn”bread, but right now I can’t recommend an alternative.

6) For a crispy browned crust, use an 8” or 9” square glass baking dish. Grease it and add it to the oven as it pre-heats. This step is key for cooking up a pan of cornbread with a crisp, golden brown crust without a cast iron pan. Just be careful when you pour the batter into the hot dish!

7) You can just omit the crispy pork for plain cornbread. Sometimes plain is better! Especially if you’re serving it with a very flavorful main dish.

Savory Cracklin' Cornbread

This savory cracklin' cornbread features an exciting blend of textures thanks to the coarse grind cornmeal and crunchy bits of bacon. It cooks up with a beautiful brown crispy crust without a cast iron pan. It is a wonderful gluten-free, dairy-free, egg-free, sugar-free dish to enjoy on its own or as a side.


2 cups coarse grind cornmeal

2 tsp cream of tartar

1 tsp baking soda

1 tsp unrefined salt

1/4 cup plus 1 tbsp bacon grease (or palm shortening, or lard)

1 cup full fat canned coconut milk

1 tbsp raw apple cider vinegar

1 cup chopped crispy salt pork or bacon

1 egg (optional)

1/2 cup thinly sliced green onions (optional)

1/2 cup diced fresh jalapeno peppers (optional)


Use 1 tbsp of the bacon grease to grease an 8" or 9" square glass baking dish. Place it in the oven on a rack in the middle and preheat to 400F.

Meanwhile, in a large bowl, add the cornmeal, cream of tartar, baking soda, and salt and whisk together.Use a fork to cut the bacon grease (or palm shortening, or lard) into the dry mixture until it reaches a coarse crumble texture.

Add the coconut milk, apple cider vinegar, and if using, the egg. Adding the egg will make the final texture slightly less crumbly. Use a rubber spatula to mix it together to create a thick batter. If using the egg and the batter is too runny, add an extra tbsp or two of cornmeal to thicken it up.

Fold in the crispy salt pork or bacon, and if using, the green onion and/or jalapeno peppers.

Remove the greased, heated dish from the oven once it has reached 400F. Carefully pour the batter into the dish. It will sizzle. Smooth the top with the spatula and bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.

Allow the cornbread to rest in the dish for 15-30 minutes before cutting and eating. If you try to eat it without letting it rest, it will fall apart.

Store leftovers in an airtight container in the refrigerator, and reheat in a 350F oven for about 10-15 minutes or until warmed through.

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Hi! I'm Amanda, The Curious Coconut™. I reversed obesity and regained my health with the Paleo diet. In 1 year I lost 80 lbs of fat and got off all medications. Later I healed leaky gut with functional medicine and acupuncture. I am a neuroscience geek (with a masters degree), so you will often find interesting science tidbits sprinkled among the delicious Paleo and AIP recipes and natural beauty tips. Be sure to check out my AIP baking eBook while you're here!

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The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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