Tim Scallon/Registered Dietitian Nutritionist
I recently had the opportunity to visit the Heritage Museum in Rusk, Texas. The wealth of artifacts and memorabilia and the knowledgeable and entertaining presentation by our guide, Mrs. Betty Marcontell made it a memorable moment and a fun learning experience. Having grown up near Rusk and attending school there for twelve years, one loses touch with the rich history associated with this early East Texas town. Cherokee County got its name from the Cherokee People who settled in this area from 1820 to 1839. The Cherokees were farmers and as was true for most of the Native Peoples in the Americas, one of their staple foods was corn.
All varieties of corn arose from a single domestication in southern Mexico about 9,000 years ago. It traveled south to South America as far as the valleys of the Andes and 4100 years ago corn was being grown in what is today New Mexico and Arizona. Widespread adoption of corn agriculture in eastern North America took place about 900 A.D. Native Americans planted corn in small hills with beans and squash and the trio was known as the Three Sisters. Corn provided a supporting stalk for beans to climb. Beans in turn enriched the soil with nitrogen and squash provided ground cover to inhibit weeds and shade the soil. The consumption of corn and beans together provided a complete protein. After the arrival of Europeans in the Americas, the Spanish consumed this native grain and carried it back to Europe. It was cultivated in Spain in the decades following Columbus’ voyages and then spread to Italy, West Africa and elsewhere. By the 17th century, corn was a common peasant food in Southern Europe. By the 18th century, it was the chief food of the southern French and Italian peasantry, especially as polenta in Italy.
Wherever corn became a staple food, a widespread nutrient deficiency known as pellagra arose. Indigenous Americans had learned to soak corn in alkali-water made with ashes and lime. They did this to loosen the corn kernels, but coincidentally it also liberated the B-vitamin niacin, the lack of which caused pellagra. Once alkali processing and dietary variety were understood and applied, pellagra disappeared in the developed world. Today, corn production by weight is greater than any other grain. In 2020, total world production was 1.1 billion tons.
My recipe, Cherokee Corn Bake is a variation on the traditional corn casserole that is often served during the holidays. But this dish is just too good and satisfying to save for only once a year. It is easy to make, calls for just a few ingredients and can be prepared ahead and refrigerated until ready to bake. It makes an excellent side to any entrée or it can stand alone as an entrée with accompanying vegetables or a side salad. The recipe is flexible. You can use buttermilk if you don’t have kefir. Any type of cheese such as cheddar, edam or gruyere works well. I like a sprinkling of Parma on top. Corn is sometimes one of those forgotten vegetables. It helped to build empires in Pre-Columbian America and is a nutritious compliment to any meal.
So don’t wait for the holidays to prepare this delicious American inspired dish and if you happen to be in Rusk, Texas, stop by the Heritage Museum. Mrs. Marcontell will greet you with a warm smile and ensure that you come away with some interesting historical facts associated with Cherokee County.
Tim Scallon is a registered dietitian nutritionist with years of experience practicing nutrition therapy in local hospitals and clinics, teaching nutrition and developing healthy recipes.
Cherokee Corn Bake
- Serving Size: 1/9 of recipe
- Serves 9
Ingredients:
- 15oz can cream style corn
- 12 oz package frozen corn, thawed
- 1 medium poblano pepper, diced
- ½ medium onion, diced
- 4 oz jar diced pimentos, drained
- 1 Corn Kits cornbread mix
- 1 teaspoon coarse ground black pepper
- ½ teaspoon salt
- 1 large egg
- 6 tablespoons plain low-fat kefir
- ½-1 cup white cheddar cheese, grated
- Dash of oregano
Directions:
Preheat oven to 375 degrees.
In a large mixing bowl, combine the corn, poblano pepper, onion, pimentos, cornbread mix, black pepper and salt. In a separate small mixing bowl whip together the egg and kefir. Stir the egg/kefir mix into the corn mixture until well blended. Stir in the cheese until blended.
Pour the mixture into a 9×9 inch casserole dish. Sprinkle the top with a little black pepper and a touch of oregano. Bake for 35-45 minutes until a knife stuck in the center comes out clean.
Notes: Any cheese the consistency of cheddar can be used with good results. I like a sprinkling of Parma on top before baking. Buttermilk can be used instead of kefir.
Exchanges per serving:
- 1 Starch, 1 Vegetable, ½ Dairy, 1 Fat
Nutrients per serving:
- Calories: 191
- Calories from fat: 54
- Total Fat: 6g
- Cholesterol: 28mg
- Sodium: 349mg
- Total Carbohydrate: 32g
- Dietary Fiber: 3g
- Protein: 6g