Soul Food · Authentic-ish Soul Food
Hoecakes
252 kcal a serving, against 364 for the traditional version. That is 112 kcal off, or 31%, with 7g of protein. Serves 4. 30 minutes.
What the traditional version is
The classic hoecake is made by pan-frying a thick cornmeal batter in a generous layer of bacon fat (or lard) until the edges turn frilled and golden. Each hoecake is soft inside, crunchy at the rim, and carries a faint bacon smokiness throughout. Served piping hot, usually with extra bacon and sometimes a dash of syrup.
What changed, and what each change costs
Bacon fat for a dry non-stick pan
The real hoecake is basically a bacon sponge, and absorbing fat is the point. Dropping the bacon means a huge cut in calories, but you lose half the fun.
What it costs you. You won't get those lacy, browned edges and the smoky flavour is history. If you think 'corn pancake' sounds a bit sad, you're right, but at least the rest of your day isn't spent negotiating with your arteries.
Whole egg for two egg whites
The yolk brings some flavour and colour but it's mostly there for luxury. The whites tighten up the structure and add just a bit more protein.
What it costs you. Loses a bit of richness, so it feels more breakfast than brunch. You'll notice it if you're looking for that golden glow.
Cornmeal only for a 60-40 split with tinned chickpeas
Cornmeal is pure starch and no protein. Tinned chickpeas bring a bump of protein and keep your hoecakes tender enough that you don't feel you're gnawing on cardboard.
What it costs you. Corn flavour takes a step back and the texture is softer - not a tragedy, but if you want a true grit, keep your cornmeal undiluted.
Water for semi-skimmed milk
Water is traditional, but swapping for semi-skimmed milk makes for a softer crumb and helps the chickpeas blend in. Plus, a bit more protein doesn't hurt.
What it costs you. The flavour is slightly rounder but less rustic. If you're a purist, you might grumble.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 364 | 252 |
| Protein | 6.8g | 7g |
| Fat | 7.7g | 2.1g |
| Saturated fat | 1.6g | 0.8g |
| Carbohydrate | 64.4g | 50.2g |
| Protein per 100 kcal | 1.9g | 2.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, eggs, milk.
The method is in the book
These aren't bacon-drooling hoecakes; they're soft-edged, gently savoury, and more 'corn pancake' than anything likely to worry your GP. The first mouthful is comforting, but if you're used to the proper thing, you'll miss the crunch and the whiff of hot fat. Still, you can eat a double portion and walk away upright, which is a rare thing for soul food. If you want jagged edges and bacon smoke, do it right and don't apologise - otherwise, this gets you most of the way with none of the guilt (if you'll forgive the word).
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.