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.