Southern Style (sorta) Cornbread, Kale, and BBQ tempeh

I LOVE southern food, but hate Crisco, and I don’t want to get diabetes and lose a foot, so some modifications are necessary.   I made this meal start to finish in 30 minutes.   It cost about $7.  NAILED IT!

First!  Start heat the oven for the cornbread 400

MIX 1 cup ground corn meal ( I like Bob’s red mill )

1 cup regular or gluten free flour (Bob’s again)

2 tsp baking pwder

1/4 cup coconut sugar

1 egg

1/4 cup melted coconut oil

a little salt

1 cup plain yogurt

Pour in muffin tins and bake 20 minutes

WHILE Baking:

Chop 1/2 an onion and Sauteed in a little EVOO and butter

Add a bunch of washed, ripped up kale (saving stems in a bag in freezer for veggie stock! awe yeah)

Sautee for a few and then sprinkle lightly with soy sauce  put a lid on it and turn it off.

Chop up your tempeh (trader joes 3 grain is nice)

Fry in coconut oil til browned up a bit.

Add some water and your favorite BBQ sauce!

Right about now, you’re oven should be dinging!  Yum, corn muffins!  mmmmm put some raw local honey on top. OR you could’ve thrown some jalepanos and cheddar in… its a base recipe.  Go crazy!


Now remember, BBQ is full of salt and sugar, so go easy on it.  a little will go a long way.   I like Sweet Baby Rays.  The sauce is in fact, the boss.

Enjoy your meal!


the Minx


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