1 Cup          Yellow or white Corn Meal 10 inch cast iron skillet (optional)

1 cup           All Purpose Flour (white or whole wheat)

1 tsp.           Salt

1 tbsp.         Olive Oil

3 tbsp.         Baking Powder

2                 Eggs

1 tsp.          Sugar (1/4 tsp. Sweet'N low)

1 cup         Buttermilk (makes bread richer, less dry & is a natural preservative) may use milk or water instead (add more liquid if needed)

Preheat oven to 400 degrees. Mix all ingredients in mixing bowl and stir vigorously until most of the lumps are gone. Should be runny but not watery (see illustration below). Add more buttermilk if too dry. Spray skillet with Pam and pour Mixture in pan. Put on center rack in oven and bake for 20 minutes or until lightly browned. Serves 5-10

Beans, Gumbo, Buttermilk, Milk, lunch or dinner

Corn Meal               A, B6, E, Zinc, Iron, Magnesium, Selenium

Olive                       Oil E, Polyphenols

Eggs                         A, B6, B12, D, Zinc

Iron Skillet             Iron Added

Flour                        B6, Selenium

Buttermilk             Active bacteria (the good kind that kills fungus), Calcium, D