Southern Comfort in a Bite: Hush Puppies + Nutrition Breakdown
There’s something undeniably nostalgic about hush puppies - those golden, crispy cornmeal bites that pair perfectly with fried fish, barbecue, or a cozy evening at home. At Organic Vitality Wellness, we love celebrating comfort food with a conscious twist, and our hush puppy recipe brings that soulful flavor while keeping ingredients simple and satisfying.
OVW-Style Hush Puppy Recipe
Ingredients:
- 1 cup stone-ground cornmeal
- ¼ cup all-purpose flour
- 1 tsp baking powder
- ½ tsp sea salt
- ¼ tsp black pepper
- ½ cup finely chopped onion
- 1 egg, lightly beaten
- ¾ cup buttermilk (or plant-based alternative)
- High-heat oil for frying (e.g., avocado or sunflower)
Instructions:
- In a bowl, whisk together cornmeal, flour, baking powder, salt, and pepper.
- Stir in chopped onion.
- Add egg and buttermilk; mix until just combined.
- Heat oil to 350°F. Drop spoonfuls of batter into oil and fry until golden brown (about 2 -3 minutes per side).
- Drain on paper towels and serve warm.
Nutrition Facts (Per 1 Hush Puppy, ~22g)
- Calories: 74
- Total Fat: 2.97g
- Saturated Fat: 0.46g
- Carbohydrates: 10.12g
- Dietary Fiber: 0.6g
- Sugars: 0.45g
- Protein: 1.69g
- Cholesterol: 10mg
- Sodium: 147mg
Vitamin & Mineral Highlights
- Calcium: 61mg (5% DV) – supports bone health
- Iron: 0.67mg (4% DV) – helps oxygen transport
- Potassium: 32mg (1% DV) – aids muscle function
- Vitamin A: 9mcg (1% DV) – supports vision and immunity
- Vitamin K: 6.7mcg (6% DV) – essential for blood clotting
- Folate (B9): ~25mcg (6% DV) – supports cell growth
- Thiamin (B1): 0.1mg (8% DV) – helps convert food to energy
- Riboflavin (B2): 0.09mg (7% DV) – supports metabolism
- Niacin (B3): 0.79mg (5% DV) – aids digestion and skin health
- Vitamin E: 0.36mg (2% DV) – antioxidant protection
A Comfort Food with Character
While hush puppies aren’t exactly a superfood, they’re a flavorful indulgence that can be part of a balanced lifestyle, especially when made with clean ingredients and paired with nutrient-rich sides. Want to boost the nutrition? Try adding chopped greens, flaxseed, or using a whole-grain cornmeal base.
Whether you’re new to Southern cooking or a lifelong fan, hush puppies offer a bite-sized way to enjoy tradition with a modern twist. And hey, sometimes wellness means feeding the soul, too.
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