Living Without It

Arepas de Maiz- Corn pancakes   by Alison Anton

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Corn griddle cakes have been a staple for South Americans for thousands of years. Today, arepas have morphed from a simple water and corn batter into a delightful pancake with many variations.

Of course, Americans have taken it a step further. Just as we did with the dense, gritty cornbread of the US Southern states, Northerners have added wheat flour, eggs, butter, sugar and baking powder to give arepas more fluff.

But even in South America, the arepa comes in many forms. The most common being arepa de queso (cheese pancake) or arepa de choclo (sweet pancake). They are served alongside meat dishes, chilies and stews and are commonly found on breakfasts plates with eggs, cheese and salsa.

A true South American arepa is made with de-germed corn grit, a little butter and some salt. Additions such as cheese, green chilis or sugar can be added. Arepas are often cut in half lengthwise and stuffed with cheese, meats and other fillings.

Making the maize batter for arepas by hand is extremely laborious. Traditionally, dried corn kernals were soaked in water and simmered until soft. The kernels were then passed through a meat grinder. Butter and salt were added and then formed into patties to be slow grilled. Nowadays, this preparation method is used primarily by gauchos on ranches and farms. The most popular method today is to purchase pre-made corn flour that is made specially for arepas. But in the West, a fine corn flour will work fine.

I made arepas today and served them with a big pot of chili. I added fresh cilantro and diced red pepper for color – a warming and comforting lunch on a cold, windy autumn day.

If you want keep in the tradition of the gauchos alive and do it by hand, try this traditional recipe from the Secrets of Colombian Cooking by Patricia McCausland-Gallo – Arepas de Maiz

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RECIPE: Corn Arepas

Yield: 14 small pancakes

Corn flour, as well as all gluten-free flours, take much longer to cook than wheat flour. If you have a small griddle or are using a skillet, this can mean a long wait for each batch of cakes. In this recipe, I brown them 6-8 minutes on each side, then transfer them to a hot oven to finish the cooking.

2 1/2 cups fine corn flour (or a blend of corn and wheat flours)

2 cups milk

1 egg (optional)

2-4 tablespoons honey or unrefined sugar

1/2 teaspoon salt

1 cup cooked fresh, frozen or canned corn

1 tablespoon melted ghee or butter

Optional additions for savory cakes:

Use chicken or veggie stock instead of milk

Shredded cheese

Diced red or green bell pepper

Green chilies or jalapenos

Fresh chopped cilantro

Ground cumin

Mix all of the ingredients in a large bowl and allow to sit for 10 minutes. Heat the griddle or a large skillet over medium heat. Form the batter into balls and flatten each into a rough disc. Grease the skillet with a little ghee or butter and drop the cakes onto the griddle, slow-cooking them 6-8 minutes each side, until browned and crispy.

While the first batch of cakes are cooking, preheat the oven to 350 degrees and have ready a medium sheet pan. Remove the cakes to the sheet pan and bake another 10-15 minutes, until cooked all the way through.

About the Author

Chef Alison Anton has been a professional in the health and wellness field for over twelve years. She is a Certified Nutritional Chef, food writer and culinary instructor through Bauman College of Holistic Nutrition and Culinary Arts in Northern California. She writes a monthly eLetter and companion blog, both titled Whole Gourmet Natural Cooking, which feature food articles, healthy recipes and culinary inspiration to a wide audience.
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Puppy Mix Large Memo Pads $13.95 Puppy Mix Large Memo Pads

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Mix Master Yard Signs Small $15.95 Mix Master Yard Signs Small

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Mix Master Yard Signs Medium $18.95 Mix Master Yard Signs Medium

Modern Paisley Mix Oversized Postcards $28.95 Modern Paisley Mix Oversized Postcards

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Puppy Mix Compact Memo Pads $11.95 Puppy Mix Compact Memo Pads

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Rusk Sensories Wellness Bedew Conditioner 13.5 oz $12.79 Intensely hydrates and moisturizes coarse dry hair. Made with key organic ingredients and 100% harsh chemical free. Paraben free. Sulfate free. Petrochemical free. Gluten free.

Golfsmith Mix Sticks-Pack Of 100 $2.99 Mix sticks are very effective for mixing epoxy.

Agadir Argan Oil Hair Treatment 2 oz- FREE SHIPPING $23.95 Get the hair of an island princess with this miracle oil. This oil treatment, formerly called Moroccan Gold Miracle Oil, instantly enters the hair shaft Taken from the rare nut of the Argan tree, a mix of a walnut and an almond, the natural antioxidant Ag

FloraQ Probiotic Dietary Supplement 30 Capsules $75 This unique blend of probiotic strains helps to maintain balance in the intestinal microfloria. This gluten free formula also helps to promote gastrointestinal health.

HEAD Extra Hold Styling Mousse 7.67 oz $17.38 Safe on chemically treated hair. Adds long lasting body to all hair types. Sulfate, paraben, gluten, and glycol-free! Not tested on animals.

Honest Kitchen Thrive Dehydrated Dog Food 10 lbs $69.99 A simple, gluten-free chicken-based recipe for all life stages including growth, pregnancy and lactation as well as active adult dogs.

Arrowhead Mills Organic Gluten Free Pancake & Baking Mix $7.29 Organic Gluten Free Pancake & Baking Mix

Bangalla 52456 Gluten Free Mama Pancake and Waffle Mix- 10-2 LB $99.95 White rice flour tapioca flour potato starch sweet rice flour almond meal organic evaporated cane sugar aluminum free baking powder (sodium acid pyrophosphate sodium bicarbonate corn starch monocalcium phosphate) xanthan gum vanilla powder (vanilla bean extractives evaporated cane juice silica cellulose) sea salt. Please always check the ingredients before use

Bob’s Red Mill Gluten Free Pancake Mix, 4-22oz. packs $18.99 Gluten Free Pancake Mix, 4-22oz. packs

Bobs Red Mill Pancake Mix Gluten Free (4×22 Oz) $30.67 Save on BOB’S RED MILL 4x 22 OZ PANCAKE MIX GLUTEN FREE.Our Gluten Free Pancake Mix makes up quickly and produces perfect, very light and fluffy pancakes everyone will enjoy. Use any kind of milk-soy, rice, almond, or cow-that is suitable for your diet. Add blueberries or bananas for pure pleasure. : GLUTEN FREE KOSHER(Note: This product description is informational only. Always check the actual product label in your possession for the most accurate ingredient information before use. For any health or dietary related matter always consult your doctor before use.)

Cherrybrook Kitchen Pancake Mix Wheat Free Gluten Free ( 6×18 OZ) $33.46 Save on CHERRYBROOK KITCHEN 6x 18 OZ PANCAKE MIX WHEAT FREE GLUTEN FREE.This mix produces light and fluffy pancakes that not only have the perfect texture but a superb taste as well!: GLUTEN FREE NUT FREE KOSHER(Note: This product description is informational only. Always check the actual product label in your possession for the most accurate ingredient information before use. For any health or dietary related matter always consult your doctor before use.)

Cooking for Isaiah: Gluten-Free & Dairy-Free Recipes for Easy, Delicious Meals $24.95 “The cornbread was flavorful, moist and light with a deliciously tender crumb. My only hope with this recipe was that Isaiah would love it… And then Isaiah took a bite. The look on his face was pure heaven.” Cooking for Isaiah is a love story of Silvana Nardone’s journey to develop great-tasting meals for her son, Isaiah, after he was diagnosed with food intolerances to gluten and dairy. The results of her efforts are found in the pages of this book, through 135 recipes that are not only easy to make, but taste and look delicious. From “S’mores Pancakes with Marshmallow Sauce” to “Double-Decker Toasted Cornbread and Spicy Greens Stack,” and “Chicken and Waffles with Maple Bacon Gravy” to “Chocolate Birthday Cake with Whipped Chocolate Frosting,” all of the recipes in Cooking for Isaiah are entirely free of gluten and dairy. Crafted with a variety of cooks in mind, an ingredient substitution chart shows you what to swap if, for example, you need to cook without gluten, but dairy is okay. You’ll also find Silvana’s tried-and-tested all-purpose flour and pancake mix recipes, sure to make gluten-free cooking and baking accessible to all. Written by Silvana Nardone, Editor in Chief of Every Day with Rachael Ray magazine, this charming, personal cookbook belongs on every cook’s shelf.

Gluten Free – Buckwheat Pancake Mix 6/1.5lb Cs – 9 Lb Case $54.82 Gluten Free, Wheat Free, Soy Free, Corn Free, Dairy Free, Peanut Free & Tree Nut-Free. All Natural Ingredients, Easy To Make, Versatile Mixes Can Be Used In Different Recipes. Made In The Usa.

Gluten Free Pantry Brown Rice Pancake Mix Wheat Free ( 6×16 OZ) $41.85 Save on GLUTEN FREE PANTRY 6x 16 OZ BROWN RICE PANCAKE MIX WHEAT FREE.Perfect when paired with warm maple syrup, pancakes made with Gluten-Free Pantry Buttermilk Brown Rice Pancake Mix are a real breakfast treat. Never crumbly or dry, these pancakes include simple ingredients like brown rice flour, buttermilk, and honey. : GLUTEN FREE (Note: This product description is informational only. Always check the actual product label in your possession for the most accurate ingredient information before use. For any health or dietary related matter always consult your doctor before use.)

Namaste Waffle Pancake Mix Sugar Free ( 6×21 OZ) $46.6 Save on NAMASTE 6x 21 OZ WAFFLE PANCAKE MIX SUGAR FREE.These waffles and pancakes are absolutely delicious! They win the taste test over any wheat waffle and pancake mix on the market. They are light and fluffy with a hint of pure vanilla. Top with fresh fruit and whipped cream or real maple syrup and indulge your tastebuds!: GLUTEN FREE NUT FREE (Note: This product description is informational only. Always check the actual product label in your possession for the most accurate ingredient information before use. For any health or dietary related matter always consult your doctor before use.)

Pamela’S Pancake & Baking Mix Gluten Free ( 6×24 OZ) $52.29 Save on PAMELA’S PRODUCTS 6x 24 OZ PANCAKE & BAKING MIX GLUTEN FREE.Pamela’s Ultimate Baking & Pancake Mix is created with premium, all natural ingredients to make light, fluffy and delicious pancakes, as well as all type of incredible baked goods.? Your baked goods will taste so scrumptious, no one will know they’re wheat free. GLUTEN FREE (Note: This product description is informational only. Always check the actual product label in your possession for the most accurate ingredient information before use. For any health or dietary related matter always consult your doctor before use.)

Pamela’s Products Baking & Pancake Mix $18.39 Wheat Free and Gluten Free

Pamela’s Products Baking & Pancake Mix 4 lb $18.39 Baking and Pancake MixMakes:WafflesCakesCookiesCornbreadsMuffinssconesand More ! Fast, Easy DeliciousPamela’s Wheat-Free Gluten-Free Ultimate Baking Pancake MixWake every morning to light and fluffy pancakes made in no time at all! So quick and easy to use, this mix makes all types of delicious baked goods! Visit our website www. pamelasproducts. com or write for additional recipes to bake cakes, cookies, biscotti, crepes, donuts, yeast-free bread and more. Your baked goods will taste so scrumptious, no one will know they’re wheat-free and gluten-free. Enjoy all of our Wheat-free and Gluten-free products:Cookies, Biscotti, Baking Pancake Mix, Bread Mix, Brownie Mix, Cookie Mix, Cake Mixes, and frostings

Pamela’s Products Cookie Mix, Incredible Chocolate Chunk 13.6 oz (680 g) $6.59 Chocolate Chunk Cookie Mix Packed with Dark Chocolate ChunksFast, Easy, DeliciousPamela’s Incredible Chocolate Chunk Cookie Mix Wheat-Free Gluten-Free, Non-DairyPacked full of rich, dark chocolate chunks, our incredible Chocolate Chunk Cookie Mix is so quick and easy to make that anyone can have fresh baked cookies anytime. Just two ingredients added to Pamela’s Cookie Mix creates fabulous cookies and fun desserts. Versatile and so delicious, you won’t believe they’re wheat-free and gluten-free! Visit or website for more great recipes! www. pamelasproducts. comEnjoy all of our Wheat-free Gluten-free products:Cookies, Biscotti, Baking Pancake Mix, Bread Mix, Brownie Mix, Cookie Mix, Cake Mixes, and Frostings

Pamela’s Products Frosting Mix, Dark Chocolate 13 oz (680 g) $5.19 Dark Chocolate Frosting MixRich Creamy Decadent Versatile! Fast, Easy, DeliciousPamela’s Dark Chocolate Frosting Wheat-Free, Gluten-Free, Non-DairyPamela’s Dark Chocolate Frosting Mix makes a rich, creamy and delightful frosting. Crafted from premium all-natural ingredients including organic powdered sugar and European cocoa , it’s the sweet beginning to a variety of irresistible icings. Add additional flavorings to make your favorites! Pamela’s Dark ChocolateFrosting is the ideal topping for Pamela’s Classic Vanilla Cake or Pamela’s Luscious Chocolate Cake. Use it on your favorite baked goods for homemade appeal and delicious flavor. Always so fast, easy and delicious, no one will believe it’s wheat-free and gluten-free! Make your frosting a perfect finish! At Pamela’s, we achieve the best results using fresh ingredients and high quality flavorings. We encourage you to do the same. Visit our website for more great recipes! www. pamelasproducts. comEnjoy all our Wheat-free Gluten-free Products:Cookies, Biscotti, Baking Pancake Mix, Bread Mix, Brownie Mix, Cookie Mix, Cake Mixes, and Frostings

Pamela’s Products Ultimate Baking & Pancake Mix 24 oz (680 g) $6.49 Madefrom all natural ingredients. Pamela’s Ultimate Baking Pancake Mix is created with premium, all natural ingredients to make light, fluffy and delicious pancakes, as well as all type of incredible baked goods. Your baked goods will taste so scrumptious, no one will know they’re wheat-free and gluten-free! Our mix can also be used as a flour substitute in your favorite recipes. Versatile and easy to use. Includes several recipe suggestions and baking tips on sides of package. Product of the U. S. A. Should you have any questions or concerns regarding this or any other product in the Pamela’s line, please contact us at: (707) 462-6605. Pamela’s Products donates to Celiac Sprue Autism Support, and Research Organizations.

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