Zucchini Bread Recipe

Finding easy to prepare, portable and nutritious snacks is challenging. Healthy food is not always easy to find on the go.  If you are on-the-go and trying to stay healthy, it’s important to pack healthy snacks that will help support your energy levels throughout a long or busy day. It’s when we get tired and are low on energy that we can fall into the temptation of not so healthy food choices and break with the routines and strategies we worked so hard to set in place for ourselves. Look no further than this empowered version of Zucchini Bread to help you stay motivated and on track with your healthy eating habits.

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The combination of fibre, protein and healthy fats in this recipe make this a snack that will give you sustainable energy to power you through any day. This is a great addition to back-to-school lunches to start the school year strong!

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Key featured ingredients that make this an “Empowering Eat” include zucchini, walnuts, and flax seeds.

Zucchini is the feature ingredient here, obviously. Like many fruits and vegetables contains nutrients and antioxidants which support good health. Zucchini is also a source of lutein and zeaxanthin which can protect our eyes from cataracts and macular degeneration.  While it is a bland tasting vegetable (so you won’t taste it in this recipe at all–I promise!) zucchini provides moisture to the recipe and a way to sneak an extra serving of veggies into your day!

Flax Seeds are a fabulous nutritional powerhouse. It always amazes me how there is so much goodness contained in so small a package! Flax seeds provide plenty of fibre and omega-3 fatty acids which may help reduce heart disease risk. The fibre in flax is responsible not only for supporting intestinal functions but may also lower blood-cholesterol. Flax seeds also have lignans which is a phytonutrient which may protect our bodies from certain cancers. Find out more about flax seeds here.

Walnuts are a source of heart-healthy mono-unsaturated fatty acids. Healthy sources of fat are essential in our diets for many reasons such as promoting healthy skin and hair, and supporting the integrity of cell membranes. Like other nuts walnuts also provide a source of plant-based protein and some fibre.

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I’ve used a variety of different flours to give variety and provide texture and contribute unique nutritional advantages to this recipe. All these flours are gluten-free. You could alternatively substitute other types of flours as long as the volume is 1 cup. Amaranth flour may be new to you. It’s available in most bulk food stores. Amaranth is an ancient grain growing in popularity for many reasons. It is higher in protein than other grains and is a source of fibre while not having an overly strong ‘healthy’ aftertaste, so it blends well into this recipe.

 

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Instead of a loaf pan you could also make this in an 8×8 glass baking dish and have zucchini bread squares.

The Story Behind the Slice Pt 2 – What You Need to Know When Choosing a Loaf of Bread

bread-933228_1920Bread, it’s been a staple forever it would seem. If you’ve read Tuesday’s post you’ll know more about all of that, where it came from and how it all came to where it is today.

Bread is part of the Grains and Starches Food Group. They are an important source of energy and nutrients to the human diets, particularly B Vitamins and Vitamin E in addition to minerals such as copper, iron and selenium. Moreover, grains are a good source of fibre which contributes to the maintenance of good health in many ways, such as reducing the risk of heart disease and diabetes, controlling blood sugar, lowering cholesterol as well as maintaining a healthy weight.

Nowadays, there are so many different kinds of bread available and they come in all different sizes, shapes and colours and even flavours. The question therefore is, with so many options on the shelves– which one do you choose?!!

 

In today’s post, I’ll give you a glossary of grains terminology to help you demystify some of the terms you might see or hear about as found on packaging and what they mean when trying to decide which loaf of bread to buy.

But first, here is a very quick overview of the anatomy of a grain. A grain is made up of 3 parts:

  1. Bran – outer layer or protective shell of the grain. This part provides fibre as well as some B-vitamins and minerals.
  2. Endosperm – middle part of the grain, and the largest component, which acts as a food source for the seed. This part provides carbohydrates (starches) and proteins.
  3. Germ – innermost and most nutrient dense part. This is where you will find the key nutrients of the grain.
PARTS OF THE GRAIN

Anatomy of a Grain

Now here is the overview of what terms you might see when you go to buy a loaf of bread and what you need to know so you can make an informed choice:

Whole Grain – all three parts of the grain kernel (bran, endosperm, germ) are found in relatively the same proportions as in nature. Whole grains undergo the least amount of processing of any grains. This is the most advantageous choice from a nutrition perspective. It is recommended that at least 50% of our grains be whole grain. Look at the ingredients for the word “whole” in front of grains to make sure you are getting a whole grain product and try and choose whole grains whenever you can!

Whole Wheat –made from the entire wheat kernel.  This makes it sound like it is  a whole grain, however in Canada, whole wheat flour has a product can labeled “whole wheat” has to contain only about 95% of the wheat kernel, so some of the germ and bran may be missing so.Whole wheat flour is first processed to separate the parts of the kernel, then the parts of the grain are recombined to make the flour “whole” again. Up to 5% of the bran and germ can be left out, which is done to decrease the risk of rancidity and improve shelf life. Thus when a product is “whole wheat” it may not actually be a “whole grain”. Check the ingredient list to be sure!

White/Refined Flour – the bran and the germ are stripped from the flour and only the endosperm (the soft starchy portion) is left through processing. Why remove these important components? One reason is that it improves the shelf life of the flour. Another, refined grains provide a softer and lighter texture to baked goods; however with the bran and the germ removed you miss out on the real nutritional value to be gained from eating grains such as the vitamins, minerals and fibre. Moreover, because you are missing the fibre found in whole grains, refined grains will cause a greater and faster rise in blood sugar and do not keep you full as long. Obviously, it is not possible to use whole grains for everything (i.e. cakes and pastries) but it is encouraged to limit the amount of refined grains in the diet as much as possible.

Enriched/Fortified – refined flour that has had the nutrients that were lost when the bran and germ were removed are added back into the flour. This means that enriched flours are slightly more nutritional than straight white flour but still falls short when compared to whole grain flour.

Multigrain – made from different kinds of grains (i.e. wheat, oat, rye, corn etc.). Note that this does not mean the bread is made from whole-grains; you will have to check the ingredient list to make sure.

Sprouted Grains – the sprouting process is stimulated under controlled conditions before the grain is used to make bread. You will still get all the benefits of whole grains, because all parts of the grain must be present, but in addition, enzymes activated as the sprouting process begins break down some of the starches in the endosperm making the grains easier to digest and making the vitamins more bioavailable. Ezekiel Bread is an example of a bread made from sprouted grains which is it’s claim to fame.

Gluten-Free – bread made from grains that do not contain gluten (these are wheat, rye and barley). Usually a mix of different grains such as rice, corn, tapioca are used to create a similar quality product to those that are made using gluten containing grains (more to come on what gluten is!).

Artisan Breads – specialty breads made from a variety of different grains to create different flavours and textures. They may or may not have whole grains. Just because a bread loos “special” or is darker in colour it is not a good indicator of the true nutritional quality of the grain product.

Final Thoughts:

In the end, we all have a choice and a right to choose what we eat. The important thing is that you take the time to consider your options and take responsibility for your choices. A healthy diet is about balance and moderation so having refined grains once in a while is okay. Enjoy and be grateful for what you eat! Go out and try new types of bread and ways to have your grains. There are so many good things to be gained from grains!

Want more? For more information on whole grains and choosing grains visit: https://wholegrainscouncil.org/

The Story Behind the Slice – Do You Know Where Your Loaf of Bread Came From?

There is nothing quite like the smell of freshly baking bread. The moment I say this you know what I mean. It casts a spell, stimulates the senses, lifts the spirit and has an overall incomparable effect on the human psyche.

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Bread is one of the principal and most important sources of nutrition ever known to human beings. It has been with us since the beginning and, in many ways, it was a spark for the growth of all civilization. There is much more that lies behind the bread you contemplate at the bakery; that you slice and toast for breakfast; that you pack or pick-up for lunch; or even the ordinary dinner roll. Where did it come from? How did it all come to this? Questions that lead to a fascinating story.

The domestication and cultivation of grains like wheat caused our nomadic ancestors to become stationary. This was a revolutionary lifestyle change. The discovery of bread making closely followed. Non-leavened flat breads (think of Indian naan or chapattis, Middle Eastern pitas, Mexican tortillas) were the first types of bread, produced by mixing flours with water to make a paste and then heating this to bake bread. This method made food more compact, easier to store and transport, and last longer. But bread making did not stop there.

The first recorded leavened bread (what you see now when you visualize bread) is traced back to ancient Egypt around 3000 BC. It was the discovery of yeast, also used for making beer, changed the course and preparation of bread forever. Apparently, the discovery of leavened bread was accidental, occurring when an air-born yeast randomly landed on some unbaked bread, thereupon reacting and catalyzing a transformation in the process of bread making. Yeast produces carbon dioxide gas which is what gives bread it’s puffiness. From there leavened bread became the new norm and popular throughout the globe.

Bread has maintained a singularly important role in history, culture and religion. Bread symbolizes prosperity. The bread riots of the French Revolution are infamous. For Christianity the reference to bread is common throughout the bible. In Judaism, the gorgeous braided Challah featured as part of the Sabbath and important holidays. Even in popular culture “bread” or “dough” is synonymous with “money” – again symbolizing abundance and prosperity.

Over the years, the simple loaf of bread has seen many developments and transformations but it has remained integral to survival. The processes of refining flour have been an ongoing mission since the beginning. White flour naturally requires more effort in processing and refining and it was considered a status symbol: whiter, finer breads for the higher classes and darker, denser and more coarse breads for the lower classes. Nowadays, it’s interesting to note how the mindset has shifted to the reverse with current nutrition knowledge promoting the importance of whole grains for their higher vitamin and mineral content.

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Considering where it has come from and where it is at today, it will be interesting to see what lies ahead in the story of bread. Unfortunately, the question always arises – have we gone too far? The addition of preservatives, high amounts of sugar and over-processing is stripping bread of the simplicity with which it started and the nutritional advantages with which it served our ancestors. In Canada from 2006 – 2011 there was limited or stagnant grown and some decline in certain sections and specific bread products. Nevertheless, innovation has always been an important hallmark in the history of bread. Already we have seen the diversification of special products and flours made from grains other than wheat, owing to the massive dietary shift to go gluten-free. Artisan breads are seeing a comeback, and they are more similar to what our ancestors would recognize as bread.

One thing is certain, awareness is of first and foremost importance. Realizing how the decisions we make affect our health and the power we have to make decisions for our own health and well being and champion change for ourselves, our families and our food systems.