ACORN SQUASH WITH WILD RICE STUFFING

I can certainly feel a chill in the air here in Minnesota. Most of my fall gardening projects are done now and my rosebushes are covered to protect them in anticipation for those long winter months ahead. This is the time of year that I love to spend time in my warm cozy kitchen preparing  recipes using the squash that I  harvested from my garden that we planted last summer. Squash tend to keep very well long after they have been harvested so we can enjoy them in the cold months ahead of us.

Serve with fresh fruit and a kale salad for a delicious and nutritious meal.

Wild rice is also grown and harvested in northern Minnesota.  I recently decided to prepare a delicious main meal that incorporates both the wild rice and acorn squash. I served the Acorn Squash with Wild Rice for lunch recently on one of those cool days and we really enjoyed the taste and texture of this meal. My husband and I are also very nutrition conscious  and we enjoyed the meal for it’s awesome health benefits as well.

Serve with a glass of sparkling cranberry, grape or pomegranate juice or red wine.

Acorn squash is an excellent source of immune supportive Vitamins A  and C. It is also a good dietary source of potassium, manganese, copper, niacin, folate, thiamine and Vitamin B6. Just a 1/2 cup of cooked acorn squash provides 20% of the recommended daily allowance (RDA) or daily value(DV) of Vitamin C for healthy adults as well as 4 grams of fiber.  The B vitamins which include niacin, thiamine, riboflavin, folic acid, Vitamin B6 and Vitamin B12 help to maintain a healthy metabolism, nerve function, adrenal function, liver function and are also valuable to skin and eye health. The B vitamins help the body convert food (carbohydrates) into fuel (glucose) which is used to produce energy in our bodies. The B vitamins also help the body metabolize fats and protein.

ACORN SQUASH WITH WILD RICE STUFFING
Author: 
Recipe type: Main Dish or Side Dish
Cuisine: Regular, Vegetarian or Vegan
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • 3 medium acorn squash, (approximately 1½ pounds each) halved lengthwise with the seeds removed
  • 3 TB olive oil or melted coconut oil
  • 2 TB pure maple syrup
  • ¼ tsp cinnamon
  • ½ cup finely chopped onion
  • 1 clove garlic, finely chopped
  • 1 cup celery stalks, finely chopped
  • ¾ cup finely chopped mushrooms
  • 1 tsp thyme seasoning
  • ½ tsp freshly ground black pepper
  • 2 cups cooked wild rice (prepare on your stove or in a rice cooker)
  • ¾ cup finely chopped walnuts
  • ⅓ cup chopped dried cranberries,
Instructions
  1. Heat your oven to 450 degrees F. Place the squash cut side up on a baking sheet. Brush the squash with 1 TB melted coconut oil or olive oil on the inside of the squash halves .Add 1 tsp of pure maple syrup to each squash half. Sprinkle ground cinnamon on each squash half. Roast squash in the oven or approximately 40-50 minutes or until the squash is tender. If desired, you may microwave the squash until tender, ( approximately 18-20 minutes per 2 squash halves).
  2. Place 2 TB of melted coconut or olive oil in a large frying pan and saute the chopped onions, garlic, mushrooms and celery until they are softened which may take about 5 minutes. Add the thyme and black pepper to this mixture and stir well. Add the cooked wild rice, dried cranberries and chopped walnuts to the vegetable mixture in the frying pan and gently fold in. Continue heating until the mixture is warmed through, approximately 3-5 minutes .Remove the frying pan from heat source.
  3. After you have removed your cooked squash from the oven, add the wild rice filling mixture to each squash half. Serve immediately
Nutrition Information
Serving size: ⅙ th recipe Calories: 375 Fat: 14 grams Trans fat: 0 grams Carbohydrates: 62 grams Sodium: 27 mg Fiber: 6 grams Protein: 7 grams Cholesterol: 0 mg

 

Acorn squash and wild rice are also  very good sources of dietary fiber. One half cup of cooked accorn squash provides 4.5 grams of fiber. One cup of cooked wild rice provides 3 grams of fiber. According to Web MD, the average American consumes 15 grams of fiber per day. The Institute of Medicine recommends that healthy women consume 25 grams of fiber per day and healthy men consume 38 grams per day. Some people may need to limit dietary fiber for certain medical conditions so please consult your family physician or your personal registered dietitian for guidelines concerning this.

Wild rice is a good source of protein, folate, manganese, zinc, phosphorous, niacin, Vitamin B6 and magnesium. Most Americans tend to fall short of the recommended daily allowance (RDA) or daily value (DV) for magnesium. One cup of cooked wild rice supplies 13% of the daily value or ( RDA) for magnesium , 7% of the daily value or (RDA) for iron and 6.5 grams of protein. I love the taste and texture of wild rice, not to mention all of the nutritional benefits of this grain.

This recipe would be a delicious addition to your Thanksgiving menu.

Vintage Canned Foods found by my mother in her attic

My food blog Vintage Nutrition Kitchen is inspired by many of the vintage china and serving bowls, platters, glassware and goblets that were passed on to me by my mother, grandmother and great aunt. I found that I was letting these unique and beautiful items sit in my china cabinet admired, but unused. When I began writing this food blog, I wanted to use these precious family treasures as serving dishes for my food blog creations. I also love to collect and display vintage kitchen gadgets in my cozy country themed kitchen. My mother was exploring the attic of our century old home when I was a child and she found the vintage food cans pictured above. She cleaned them off and she shellaced the cans to preserve the finish on them. I have them proudly displayed in a china cabinet in my living room. She certainly had a knack for finding old things. She was digging in our garden of the home that I grew up in and ended up finding a century old nickel that time. As I grow older, I am finding that I appreciate those memories more and more.

Minneopa State Park, Mankato, MN

 

Fall is certainly one of my favorite seasons here in the midwest. Although it gets very cold here during the winter months, we are blessed to be able to enjoy four different and colorful seasons. My husband, mother in law and myself took a fall leaf tour near Mankato, Minnesota a few weeks ago and I am including some of the beautiful pictures that I snapped that day.

Seven Mile Park, near Mankato Mn

 

I admit that I took a little break from my food blog  and plan to publish my food blog Vintage Nutrition Kitchen monthly in the future. So far this has been a very enjoyable and relaxing hobby for me. I may end up changing and shortening my food blog domain slightly  so that it is compatible  with Twitter.  I will keep my readers posted of any changes.Have a blessed Thanksgiving!

 

Farm-Fresh feed.png

CHERRY & CHIA FROZEN SMOOTHIE

February is the time of year that we celebrate romance and love with Valentine’s Day as well as encourage people to engage in heart healthy lifestyle habits during American Heart Association month. The combination of sweet and juicy cherries along with chia seeds in this frozen smoothie serves as a  nutritious yet delicious Valentine’s Day treat or even a quick breakfast on the go.

Chia Cherry Frozen Smoothie

CHERRY & CHIA FROZEN SMOOTHIE
Author: 
Prep time: 
Total time: 
Serves: 2 servings
 
Ingredients
  • 1½ cups frozen unsweetened cherries
  • ½ cup 1% milk or non-dairy milk such as almond, soy or cashew milk
  • 2 tsp chia seeds
  • 1 tsp pure almond extract
  • 2 tsp stevia
  • 1 cup vanilla bean or cherry flavor frozen yogurt or non-dairy frozen dessert (example So Delicious or Tofutti brands)
Instructions
  1. Combine all ingredients in a blender or food processor and blend until smooth and well combined. Serve immediately.
  2. Substitute the non-dairy milk and non-dairy frozen dessert if desired to prepare a non-dairy or Paleo friendly smoothie.
Notes
If desired, you may substitute 1 cup Greek non-fat yogurt in place of the frozen yogurt. Nutrition Information per serving: 152 calories, 3 grams fat, 1 gram Sat. fat, 2 grams Unsat. fat, 8 mg cholesterol, 19 grams carbohydrates, 2 grams dietary fiber, 15 grams protein,0 grams trans fats

Nutrition information in this food blog is not intended to provide medical advice. Consult your personal health care provider for medical advice.
Nutrition Information
Serving size: ½ recipe Calories: 243 Fat: 4 grams Saturated fat: 2 grams Unsaturated fat: 2 grams Trans fat: 0 grams Carbohydrates: 43 grams Sodium: 90 mg Fiber: 3 grams Protein: 6 grams Cholesterol: 18 mg

 

Cherries are nutritional superstars which provide powerful antioxidants that fight disease causing free radicals in our body and they also have anti-inflammatory properties as well. Research done at the University of Michigan suggests that tart cherries provide cardiovascular benefit and can reduce the risk of stroke. They are sweet and tart in taste and an excellent source of fiber as well as a good source of potassium and Vitamin C in the diet. One cup contains only 87 calories. Cherries are delicious to snack on and you can add them to salads, muffins, quick breads, smoothies or to a bowl of hot or cold cereal in the morning.

Chia seeds can be added to smoothies, yogurt or hot cereals and taste great in puddings. They naturally gel or thicken liquid foods. Chia seeds have been a staple in Mayan and Aztec diets for centuries and recently gained popularity as a nutritional staple in the United States in the last ten years. Chia seeds come from salvia, a plant with sky blue flowers that is native to Mexico. They are a rich source of polyunsaturated fats and are one of the highest sources of plant-based omega-3 fatty acids. The heart healthy omega-3 fatty acids in chia seeds are thought to play a role in reducing inflammation in the body, enhancing cognitive function and reducing cholesterol according to various research studies on this subject. The combination of the protein, high fiber content and gelling action of chia seeds when combined with liquids contribute to their high satiety, which is the feeling of being full and satisfied. This can potentially reduce food cravings between meals and fill you up more at meal time. Since they are also a great source of fiber, they are very helpful in preventing constipation as well if consumed as part of a high fiber diet on a regular basis.

Be sure to celebrate Valentine’s Day with the love of your life and be good to your heart in honor of the American Heart Association’s heart health month!

 

 

WIENER SCHNITZEL

Wiener Schnitzel is a thin breaded and pan fried cutlet made from veal. It is one of the most well known and delicious specialities of the Viennese cuisine. The Wiener Schnitzel is also the national dish of Austria. I must admit that I am 50% German heritage but was not even remotely aware of this delicious food until I married my husband Jim. His mother is a native of Vienna, Austria. She met his father while he was stationed in Vienna while he served in the United States Air force. They later married and eventually settled back in Minnesota. Of course, this is Jim’s favorite food since his mother has been preparing this for him most of his life. When I came into the picture after meeting and eventually marrying Jim, I sampled this food many times as well  and really liked it.  I decided that finally after 31 years of marriage to Jim, I  would get the recipe from his mother and prepare this Austrian delicacy in my own kitchen. Of course I wondered if mine would taste as good as his mothers. He did admit after tasting it that it was very good and up to par with his mom’s wiener schnitzel. Wow, I was pleased to hear that since I had not attempted to prepare this delicious food in the past. If you don’t have veal on hand, you may substitute pork. I used pork loin chops and we really enjoyed the taste of these in this recipe. Most of the foods that I prepare tend to be baked, broiled or grilled. My career as a dietitian kept me busy calculating calories, grams of fat, cholesterol and carbohydrates for my patients and for myself as well when I want to drop a few extra pounds. This dish is fried which makes it taste absolutely fabulous. As a dietitian, I believe that all foods can be enjoyed and used in moderation, including fried food occasionally such as this.

Wiener Schnitzel

Wiener Schnitzel
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 4 Boneless pork loin chops or veal, approximately 4 oz, raw each
  • 2 eggs, beaten
  • ½ cup all-purpose flour
  • ½ cup bread crumbs
  • ½ cup vegetable oil
Instructions
  1. Pound pork or veal chops with a meat mallot in order to tenderize. Roll the pork or veal chops into flour. Next, dip into beaten eggs. Roll the chops into the bread crumbs. Fry the pork or veal chops in the heated vegetable oil until golden brown on each side and thoroughly cooked internally as well .Remove pork or veal chops from the frying pan and drain on a paper towel.
Nutrition Information
Serving size: 3 oz cooked Calories: 321 Fat: 18 grams Trans fat: 0 mg Carbohydrates: 23 grams Sodium: 269 mg Protein: 15 grams Cholesterol: 185 mg

 

Greta

Wiener Schnitzel is often served in Austria with Kopfsalat (lettuce served with a sweetened vinaigrette dressing), potato salad or parsley potatoes as well as a cucumber salad.  The beverage of choice with this meal in Austria or Germany is beer.  Another suggestion  would be to serve this dish with a baked sweet potato and a spinach or kale salad with a vinaigrette dressing for a colorful and healthy meal. Here’s hoping that you enjoy this meal as much as we do! Cheers!

The pictures below show how the meat is prepared prior to breading and frying it for this recipe.

HEALTHY HOLIDAY CHEESEBALL

Wow, It is hard to believe that there are only four days before Christmas. If you are like me, you are still putting all the finishing touches on decorating your home for this season, baking last minute Christmas cookies and wrapping that last present and placing it under your Christmas tree. I prepared this cheeseball last night for my husband’s work place Christmas party today. As usual, I wanted to modify my original recipe calling for cream cheese, shredded cheese, chopped nuts and a one ounce packet of ranch flavor dressing mix. I purchased the 1/3 less fat Neufchatel Cheese to replace the higher fat cream cheese. Next I walked over to the cheese aisle in the grocery store, admiring all of the wonderful varieties of cheese. I selected a few for the holiday season and also purchased a package of Reduced Fat Cheddar Cheese made with 2% Milk in place of the shredded cheese made with whole milk. I chose the reduced fat version because I have found that these do not alter the taste and still have a smooth consistency. The revised version of this recipe still contains dairy fat, but much less now per serving with these minor changes. Dairy products are a good source of calcium and protein so I  use them in my diet for that reason. I have used some organic dairy products and find the taste of these is very good. My favorite dairy food of all is Black Cherry  Greek Yogurt.

Healthy Holiday Cheese Ball

 

I used ground walnuts in my recipe but you could use ground pecans or another variety of nuts as well. Walnuts contain heart healthy omega-3 fatty acids called alpha linolenic acid (ALA). ALA is a very beneficial for heart health and may also reduce inflammation in the body. Walnuts are also a rich source of polyunsaturated fat, including an omega-6 fatty acid called linoleic acid which also benefits our hearts. Walnuts have also been linked to improving brain health and prevention of cancer in some medical studies. Including a handful of nuts in your diet each day is also a great way to receive dietary fiber, protein and heart healthy fats. Add them to snack mixes or cereal in the morning also. Two tablespoons will provide 100 calories, 10 grams of fat, 0 mg of cholesterol, 0 mg of sodium, 2 grams of carbohydrate, 2.5 grams of protein and 1 gram of dietary fiber.

5.0 from 1 reviews
HEALTHY HOLIDAY CHEESEBALL
Recipe type: snack
Prep time: 
Total time: 
Serves: 20 servings
 
Ingredients
  • 2 8 oz packages ⅓ less fat Neufchatel Cheese
  • 1½ cups Reduced Fat Shredded Cheddar Cheese made with 2% Milk
  • 1¼ cups chopped walnuts or pecans
  • 3 tsp Mrs. Dash Garlic and Herb Salt Free Seasoning Blend
  • 2 tsp minced Dehydrated Onion
  • ¼ tsp onion powder
  • ¼ tsp garlic powder
Instructions
  1. Set cream cheese out at room temperature in a large bowl for ½ hour before mixing the ingredients together to make it easier to work with. Mix seasonings into the cream cheese with a spoon or mixer. Crush the chopped nuts. After the seasonings are mixed into the cream cheese, add the cheddar cheese and mix well. Form into a ball and roll in the chopped nuts. Refrigerate until serving time and serve on a platter with a variety of crackers and raw vegetables.
Nutrition Information
Serving size: 1/20 of recipe Calories: 130 Fat: 11 grams Saturated fat: 4.75 Trans fat: 0 grams Carbohydrates: 3 grams Sodium: 142 mg Fiber: 0.5 grams Protein: 5 grams Cholesterol: 22 mg

 

If you are a label reader, you will no doubt find that many prepackaged seasoning mixes are very high in sodium content and many also contain monosodium glutamate which I prefer to avoid in my diet. For this reason, I experimented with my spices on hand in my cupboard and substituted the Garlic and Herb salt free Mrs. Dash Seasoning Blend, garlic powder, onion powder and dehydrated minced onion in place of the ranch flavored dressing mix.

Serve the Healthy Holiday Cheeseball for your Christmas or New Year’s Eve celebrations.

 

 

You may wish to serve this cheeseball with a variety of crackers and raw vegetables for your Christmas Eve or New Years Eve celebrations. Merry Christmas and Happy New Year readers.

Merry Christmas

I love decorating my kitchen with vintage table cloths or table runners, antique pictures and other vintage memorabilia. I purchased the table cloth pictured above at an antique store here in my small Minnesota city of 18,000 residents that I reside in.  It is right at home on top of my old singer sewing machine purchased for me by my late mother in an antique store in Mapleton, Minnesota. The The Singer Sewing Machine is displayed in my entryway to my home. My advent wreath with red candles sits on top of my old sewing machine welcoming guests into my home.

Singer Sewing Machine in the Entryway of my Home

 

Have a Merry Christmas as well as a blessed and prosperous New Year!

 

PUMPKIN ‘N SPICE LATTE

Brr, there is a chill in the air. It is the last week of October and 75% of the colorful fall leaves have fallen from the trees here in Minnesota. We had a high temperature of 52 degrees today but there will be one final heatwave of this Indian summer since temperatures are predicted to be a sunny and warm 70 degrees tomorrow just in time for the weekend! We like to sit out on out front porch and sip on hot Pumpkin N Spice Lattes or hot apple cider this time of year and enjoy every minute outside that we can since we know that winter weather with cold wet snow and ice is just around the corner. On the bright side, that means Christmas is coming! Since Halloween is next week, I enjoy enjoy preparing recipes using pumpkin this time of year. Just love this latte recipe as well as pumpkin muffins and pumpkin bread. I saw a recipe for pumpkin soup on a recipe blog that I would like to try. I also plan on creating a pumpkin smoothie recipe very soon since I love my breakfast smoothies!

Pumpkin ‘N Spice Latte

I tried the Starbucks Pumpkin Spice Latte a couple of years ago and went to work in my kitchen to create a very similar tasting beverage with fewer calories and no artificial flavors or additives. The homemade version is very economical too compared to purchasing this beverage. You can expect to pay $3.00-$5.00 for one serving of this beverage at your local Mc Donalds, Starbucks or Caribou coffee. A nutritional comparison reveals that the Starbucks 12 oz Pumpkin Spice Latte using non-fat milk and 2 tablespoons of whipped cream contains 200 calories, 6 grams of fat, 4 grams of saturated fat, 0 grams of trans fat, 30 mg of cholesterol, 170 mg of sodium, 40 grams of carbohydrate and 11 grams of protein. Made with whole milk, the calories increase to 330, as well as 14 grams of fat, 9 grams of saturated fat, 50 mg of cholesterol. The protein and carbohydrate content remain the same when prepared with whole milk. Plan to walk for 30-60 minutes to burn this off!

Autumn Garden

PUMPKIN 'N SPICE LATTE
Prep time: 
Total time: 
Serves: 1 serving
 
Ingredients
  • 5 oz almond or 1% milk
  • 2 TB fresh pureed or canned pumpkin
  • 2 tsp pure vanilla or almond extract
  • 1 tsp granulated Stevia or 1 TB sugar or Agave Nectar
  • ⅛ tsp cinnamon
  • a dash of nutmeg
  • 7 of brewed coffee
  • Topping:
  • 2 TB Reddi Whip topping or non-dairy topping such as whipped coconut milk
Instructions
  1. Place milk, coffee, vanilla or almond extract, pumpkin, sweetener and spices in a 12 oz mug. Whisk together until well combined. If desired, you may place these ingredients into your magic bullet or blender and blend until smooth and pour into your tall coffee mug. Microwave for 60-70 seconds until the beverage is hot. Spray the Reddi Whip topping on the beverage and sprinkle with pumpkin pie spice if desired. Serve immediately. You may substitute ¼ tsp pumpkin pie spice in place of the nutmeg and cinnamon in this recipe if desired.
Notes
The recipe was calculated using the Stevia sweetener and almond milk. Nutrition information was calculated using My Fitness Pal recipe calculator.

If desired, add 1 scoop (approximately 1 TB) of vanilla protein powder to the recipe and blend this with the other ingredients in a blender or nutribullet prior to heating to increase the protein content of the beverage.

Information in this food blog is not intended to be medical advice. Consult your personal health care provider for medical and nutritional advice for yourself.
Nutrition Information
Serving size: 12 oz Calories: 111 Fat: 3 grams Saturated fat: 0.5 Trans fat: 0 grams Carbohydrates: 6 grams Sodium: 79 mg Protein: 1 gram Cholesterol: 0 mg

 

Pumpkin has a very healthy nutritional profile as well. One half cup of pumpkin contains only 50 calories, 5 mg of sodium, 10 grams of carbohydrate and 3 grams of fiber. Pumpkin is very filling due to the fiber content and the thick creamy consistency. Pumpkin is a rich source of nutrients. One half cup provides 200% of the Daily Value for Vitamin A, 70% of which is beta-carotene and also provides 4% of the Daily Value for Vitamin C. Beta carotene if important for our eye and skin health and also fights some forms of cancer such as prostrate and lung cancer according to some research studies on this nutrient. Vitamin A and Vitamin C act as a cell defense squad since they are both antioxidants and act as shields for your cells against cancer causing free radicals.

We love to take fall leaf watching tours this time of year. Nature certainly shows the awesome handiwork of God in this earth! Enjoy these scenic fall photos that we shot with our camera.

Beautiful waterfalls, Minneopa Park, Mankato
Waterfalls at Minneopa State Park, Mankato, MN
Scenic Overlook of the falls at Minneopa State Park
Autumn Scene, Minneopa State Park, Mankato
Scenic Overlook of the Mississippi River, Alma Wisconsin
Beautiful Seven Mile Creek Park, north of Mankato, MN
Colorful Seven Mile Creek Park
A small creek wanders through Seven Mile Park.

 

Exploring Minneopa Park, Mankato, MN
Fall Splendor at Seven Mile Park, north of Mankato, MN
Overlooking the Mississippi river near Alma, Wisconsin
Hummingbird feeding on the flowers

 

 

DOUBLE CHOCOLATE ZUCCHINI BROWNIES

It is beginning to look like fall here in Minnesota. The leaves on the trees are turning beautiful shades of bright yellow, red and orange. The farmers markets are selling all varieties of squash including zucchini as well as apples and baked goods. I purchased a zucchini there recently and baked a batch of moist and delicious Double Chocolate Zucchini Brownies. They are easy to pack into a lunchbox or enjoy with a cup of coffee in the afternoon. I lightened up the recipe by substituting unsweetened applesauce in place of vegetable oil. This decreases the calories in the entire recipe by 960 or 60 calories per serving. The recipe yields 16 brownies. I also added 1/4 cup of ground flaxseed to the recipe to increase the fiber content and add extra texture to the recipe. You may substitute margarine or coconut oil if desired in place of butter in this recipe to reduce the cholesterol and saturated fat content of the recipe. Recent research on coconut oil has shown that it offers many promising health benefits, including improvement in cognitive functioning according to some newer studies.

I usually do not frost these brownies since they taste very good without the frosting. I was baking some cupcakes for my niece’s wedding shower and had some frosting left over so I decided to use it up by frosting these brownies. It does add some extra flavor and helps satisfy that chocolate urge that I sometimes crave.

The picture below was taken a week ago in Lansing, Iowa overlooking the Mississippi River in a park perched above this small river town. We went camping for the weekend in the area and explored the quaint river towns and gorgeous scenery in northeast Iowa and ventured across the river into Wisconsin as well. It was a fun weekend! Of course I packed up a batch of some freshly baked double chocolate zucchini brownies to take along on our weekend adventure!

 

 

I used Hersheys 100% cacao dark cocoa in this recipe to improve the health benefits of using dry cocoa. The cacao dark chocolate cocoa powder is higher in antioxidant flavonoid content. Flavonoids are part of a powerful group of antioxidants known as polyphenols. Flavonoids battle disease producing free radicals in our body. Dry cocoa is very healthy, extremely low in fat content as well as a low calorie food. It can be used in baking cakes and brownies or add 2 tsp to your favorite smoothie for a chocolate flavor. It is very good when added to banana and peanut butter  smoothies. Dry cacao powder also has heart health benefits as well and may help to lower the LDL (“bad”) cholesterol.

 

DOUBLE CHOCOLATE ZUCCHINI BROWNIES
 
Ingredients
  • 2 large eggs
  • ⅓ cup honey
  • ½ cup unsweetened applesauce
  • ½ cup brown sugar
  • 1 tsp almond extract
  • ½ tsp baking soda
  • ½ tsp baking powder
  • ⅓ cup Hershey's dry100% cacoa dark cocoa baking cocoa
  • 1⅔ cup all-purpose flour
  • 2 cups shredded, unpeeled zucchini, gently pressed to remove excess liquid
  • 1 cup chocolate chips
  • ¼ ground flaxseed
Instructions
  1. Preheat the oven to 350 degrees F., or 330 degrees if using a glass pan. Lightly spray a 9 x 9 inch cake pan with non-stick spray or grease lightly with vegetable oil. In a large mixing bowl, beat the eggs, honey, applesauce, sugar and almond extract until smooth in consistency. Combine dry ingredients, including ground flaxseed in a separate bowl and gently stir together until combined. Add the dry mixture to the wet ingredients and beat until well combined.Stir in the zucchini and chocolate chips. Add 1 cup of chopped walnuts or almonds if desired to the batter. Pour the batter into the prepared pan Bake for 35-40 minutes until done or until a toothpick inserted in the brownies comes out clean. Remove from the oven and let the brownies cool off before cutting.
  2. Dark Chocolate Frosting: ¼ cup ( ½ stick) butter, ⅓ cup Hershey's dark cacao dry cocoa powder, 1 cup powdered sugar, ¼ cup 1% milk, 1 tsp vanilla extract
  3. Melt butter in a small glass bowl the microwave. Stir in cocoa.Alternately add the powdered sugar and the milk, beating to a spreading consistency.Stir in vanilla. Makes one cup of frosting.
  4. Spread cooled brownies with the frosting.
Notes
if you do not frost the brownies, the nutritional value per brownie is as follows: 179 calories, 6 grams total fat, 3 grams saturated fat, 1 gram unsaturated fat, 0 grams trans fats, 27 mg cholesterol, 127 mg sodium, 29 grams carbohydrate, 2 grams fiber and 4 grams protein.

The information presented in this food blog is not intended to provide medical advice. Contact your personal health care professional for medical and nutritional advice.
Nutrition Information
Serving size: 1/16 of recipe Calories: 221 Fat: 7 grams Saturated fat: 4 grams Unsaturated fat: 1 grams Trans fat: 0 grams Carbohydrates: 37 Sodium: 135 mg Fiber: 2 grams Protein: 4 grams Cholesterol: 29 mg

 

The picture below shows one of the many historic buildings in Lansing, Iowa.

Overlooking the Mississippi River in Ferryville, Wisconsin
The Clear Stream in Lansing, Iowa. Great trout fishing stream.
Exploring the campground.
Relaxing around the camp fire at the campground near Lansing, Iowa.

 

BLUEBERRY WALNUT ZUCCHINI BREAD

The leaves on the trees are slowly beginning to turn shades of bright red and gold and the weather has cooled off to highs of the sixties and seventies during the day with chilly evenings as well. We have not had a frost overnight yet. My garden is still producing tomatoes and peppers and a rare strawberry or two. This is a beautiful time of year and the perfect temperature for baking bread. No need to turn on the air conditioner when I’m baking, just open a window or two to cool off my kitchen. I didn’t plant zucchini this year as I have done in the past. I usually produce a bumper crop of these and have to leave extra zucchini on unsuspecting neighbor’s steps to use them all up. I purchased a large zucchini recently at our local farmers market for only seventy five cents and wanted to bake some zucchini bread. I had seen a zucchini cake recipe online and decided to change a few ingredients as well as add some walnuts to the recipe and bake it as a quick bread. In order to reduce the fat and calorie content of the recipe, I swapped out 50% of the vegetable oil or butter for unsweetened applesauce. I decided to use butter in place of vegetable oil to give my recipe a richer, buttery flavor. If you need to limit the cholesterol and saturated fat content of your diet, you could use a vegetable oil in place of the butter. My husband and I are blessed to have normal levels of cholesterol. We do control our cholesterol intake by using very lean cuts of meat as well as using fish and chicken breast in addition to consuming a healthy diet. We occasionally splurge on a little butter though! I reduced by flour by 1/4 cup and substituted ground flaxseed for this to add a unique taste and some extra nutritional benefit. Next, I substituted half of the sugar called for in the recipe for honey. To use honey in place of one cup of sugar in your recipe, use 2 tablespoons less honey, add 1/4 tsp additional baking soda and reduce the liquid in your recipe by three tablespoons.

In addition to the delicious taste, this bread is chock full of healthy ingredients including blueberries, walnuts and zucchini. Walnuts are a member of the tree nuts family and are a rich source of Vitamin E, magnesium, copper and biotin. Walnuts offer heart healthy cardiovascular benefits by helping lower the risk of chronic oxidative stress and reducing inflammation in the body if consumed on a consistent basis. Scientific studies done on walnuts indicate that these benefits may also help reduce incidence of other diseases such as  breast and prostrate cancer as well. Study participants consumed three ounces of walnuts per day. Walnuts may also offer benefits for prevention of obesity and weight loss in general. This may be surprising to some people since they think of high fat and high calories foods such as nuts as a contributor to obesity. Walnuts contain heart healthy polyunsaturated and omega-3 fatty acids. Nuts consumed in limited quantities of a one ounce serving per day as a snack or when combined with other foods can be very satisfying and filling and may benefit in controlling appetite thus assisting with weight loss.

BLUEBERRY WALNUT ZUCCHINI BREAD
Prep time: 
Cook time: 
Total time: 
Serves: 18 slices
 
Ingredients
  • 3 large eggs
  • ⅓ cup unsweetened applesauce
  • ½ cup melted butter or vegetable oil
  • 1 cup honey
  • 1 cup sugar
  • 1 tsp vanilla extract
  • 2 cups shredded zucchini
  • 2¾ cup all purpose flour
  • ¼ cup ground flaxseed
  • 1 tsp baking powder
  • 1½ tsp baking soda
  • 2 cups fresh blueberries or drained canned unsweetened blueberries
  • ¾ cup chopped walnuts
Instructions
  1. Preheat oven to 350 degrees F. Coat two 9 x 5 inch glass bread pans with non-stick spray or light grease with vegetable oil to prevent sticking. Combine the eggs, butter or vegetable oil and vanilla in a large mixing bowl and beat well. Add honey to this mixture and beat until well combined. Next add the sugar and mix this into the ingredients. combine the flour, ground flaxseed, baking powder and baking soda into a separate bowl and stir together with a fork until well combined. slowly add the dry mixture to the wet mixture and stir together mixing just long enough until well combined. Combine blueberries with one tsp of flour in a small bowl stirring gently until coated well.
  2. Fold in zucchini first, next the nuts and lastly the blueberries. Pour batter into prepared pans. You can use a 8 x 8 inch cake pan in place of one of the bread pans if desired. Bake for approximately 40 minutes until a toothpick inserted into the center comes out without wet batter clinging to it. Cool bread on a rack.
Notes
the cholesterol and saturated fat content would be less if you substitute a vegetable oil such as canola, olive or corn oil as an example. If desired, you may use coconut oil. The cholesterol content of the recipe will be lower and the saturated fat content will be very similar to the amount in the recipe using butter. Persons on gluten free diets may substitute a gluten free flour or flours in place of the all purpose flour. Investigate how these flours may be substituted in place of all purpose flour and in what quantities before preparing this recipe.
This blog is not intended to provide medical advice. Please contact your personal health care professional to provide you with nutritional and medical advice.
It is best to bake the bread in a glass pan since the acidic nature of the blueberries may corrode the metal in a metal bread or cake pan. If you do have to use a metal pan, remove bread from pans immediately after cooling off your bread to help prevent this.
Nutrition Information
Serving size: 1/9 of loaf bread pan Calories: 226 Fat: 6 grams Saturated fat: 2 grams Trans fat: 0 grams Carbohydrates: 29 grams Sodium: 275 mg Fiber: 2 grams Protein: 4 grams Cholesterol: 38 mg

 

Zucchini is a very versatile vegetable and can be used in breads, stir fries and soups and is delicious when prepared on the grill. It is very low in calorie content and is a moderate source of vitamin C, potassium and folate.

Blueberries are a good source of fiber, very low in calories and an excellent source of disease fighting antioxidants. They provide vitamin C, Vitamin K and the mineral manganese. Blueberries offer many health benefits which I won’t go into detail in this post. For more information about their health benefits, read my August 2016 post which includes the recipe for Blueberry Summer Salad.

 

Enjoy these beautiful fall days and take a little extra time to sample recipes incorporating fall produce from your local farmers market or your own garden.

SUMMER BLUEBERRY CHICKEN SALAD

Alas, summer is quickly passing us by and fall is approaching. It’s no secret that summer is my favorite season, fall comes in with a close second due to all of the beautiful colors of the leaves during Autumn. Spring ranks right behind as third since it’s a time of new beginnings and is so green and lush.  No surprise, but winter trails behind in fourth place because of the cold howling wind and lack of bright colors. I don’t participate in skiing, ice fishing or snow mobiling much and I would just as soon sit inside by a warm fire near the fireplace sipping on hot chocolate than to be outside that time of year. The end of summer isn’t all bad since this is the time of year that us Minnesotans harvest our gardens. I have a bumper crop of tomatoes and green peppers this year. My kale crop was lush and green as well but my squash, spinach and lettuce crop didn’t fare so well. Some nasty critters attacked my squash plants. I planted my spinach and lettuce from seeds instead of from plants this year and they refused to grow in my garden. We enjoyed only one squash this year, gave up on the greens that didn’t come up and planted flowers over them. Low and behold, lettuce was coming up in my flower garden recently. It was only two months late and I had enough to prepare one salad.

I really enjoy creating new recipes, cooking as well as blogging. I took a break from blogging over the summer months since I have not posted a food blog since last April. I promise to be more faithful and post a new food blog at least once a month. I was pleasantly surprised to read some encouraging, positive comments  from my blog audience and this has motivated me to continue writing and creating healthy. easy to prepare recipes. I love to include nutritious, tasty food in my diet but I don’t want to spend hours in the kitchen either!

SUMMER BLUEBERRY CHICKEN SALAD
Prep time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 2 cups sliced grilled skinless chicken breast
  • 1 cup sliced green, red or yellow peppers
  • 8 sliced small roma or cherry tomatoes
  • ¼ cup sliced almonds or chopped walnuts
  • 2 cups fresh blueberries
  • 4 cups mixed salad greens
  • Honey Vinaigrette Dressing
  • 4 oz each honey, apple cider vinegar, extra virgin olive oil and water
  • ¼ tsp each sea salt, cracked pepper and Italian Seasoning
Instructions
  1. Place salad greens, sliced tomatoes, peppers, blue berries and chicken breast in a large salad bowl and toss gently. Add salad dressing to salad mixture and toss lightly again. Top salad with sliced almonds and serve. To serve individually: Add 1 cup salad green to a salad plate or individual salad bowl. Top salad with sliced tomatoes, peppers, almonds, berries and chicken breast. Drizzle dressing on each salad and serve.
  2. Dressing: Combine all ingredients in a glass jar. Cover and shake well. Refrigerate until serving time. Top salad with this dressing.
Notes
The nutritional information has been calculated for the addition of 2 tablespoons of dressing per serving of salad.

Information presented in this food blog is not intended to serve as medical advice. Please contact your personal health care professional for medical advice.

Plan to serve this salad as a first course for your summer menus or double the recipe to serve as a summer meal.
Nutrition Information
Serving size: ¼ recipe Calories: 220 Fat: 10 grams Saturated fat: 1 gram Unsaturated fat: 9 grams Trans fat: 0 grams Carbohydrates: 26 grams Sodium: 126 mg Fiber: 4 grams Protein: 9 grams Cholesterol: 18 mg

 

I love to make a meal out of salads this time of year so I used my garden produce that I had on hand as well as some leftover grilled chicken breast and my favorite fruit blueberries to create this salad. Since I love the taste and health benefits of honey, I experimented in my kitchen and came up with a  Honey Vinaigrette Dressing to serve with my salad. It is very easy to prepare and doesn’t contain all of the preservatives, sugar and sodium that bottled commercial dressings contain. It is also very economical since you can purchase healthy bottled dressings but you will end up paying a premium for the additional health benefits.

Blueberries are a nutritional superstar and one of the best food sources of disease fighting antioxidants. They are also a good source of heart healthy resveratrol,  Vitamin K, Vitamin C and dietary fiber. Blueberries have a host of health benefits in which some scientific studies have concluded that they boost focus and memory, support good digestion, promote heart health and slow the aging process.

Tomatoes are so plentiful this time of year that I not only use them in salads and BLT’s but also use the extra to make salsa, spaghetti sauce and freeze them so I can enjoy them in chilli and casseroles in the cold winter months which lie ahead. Tomatoes are very filling, naturally low in calories and an excellent source of Vitamin C and potassium. Cooked tomato products such as tomato sauce are an excellent source of lycopene. Lycopene has been found to be beneficial in the  prevention prostrate cancer. Below are some pictures that I snapped from my garden recently.

Green peppers are an excellent source of immune system boosting vitamin C, fiber and are also very low in calorie content. Due to my bumper crop of peppers, I am  planning to prepare some stuffed green peppers for dinner tonight and I also add them to salads, scrambled eggs, meatloaf, chilli and tacos. They freeze very well also so you can enjoy them all year long.

Enjoy these last few days of summer and plan on taking some leaf watching trips as autumn approaches. The garden spot below is a beautiful area for my husband and I to enjoy our morning coffee. Bon Appetit!

 

 

About Author

Hello and welcome to Vintage Nutrition Kitchen! My name is Becky and I developed my food blog Vintage Nutrition Kitchen in 2015 due to my passion for writing, culinary nutrition and healthy recipe development. I also have an interest in antiques and vintage home decorating. My favorite treasures in my home are  antique furniture and china  passed down or gifted to me by my mother, mother in law, grandmothers or great aunts. I also enjoy shopping at antique and second hand stores to find other unique and vintage items which I plan to include in my blog.

You will see many references to my garden in some of my blogs since I enjoy gardening and nature.  I began blogging as a creative hobby after my retirement a few years ago. My first food blog was called Honeydews Kitchen and you can check that out at HoneydewsKitchen.com I enjoy writing about nutrition and plan to feature many easy to prepare as well as healthful recipes in this food blog.

 

 

I worked in the field of Nutrition and Dietetics for 30 years and was employed as an Out-patient Dietitian, Hospital Dietitian, Weight Loss Consultant, Head Start Nutrition Consultant and a Health Educator for a heart disease prevention and research study.

I authored my first nutrition column with a humorous theme in my college newspaper at the university I attended while majoring in Dietetics and Nutrition. I later  enjoyed authoring a bi-monthly newspaper column called Nutrition Notes for 22 years in the city that I currently reside in.