Tag Archives: walnut

Loaf Potion #9: Cranberry Orange Nut Loaf with Zucchini and Carrot

14 Feb

Happy Valentine’s Day! February is heart month, where national organizations in both Canada and the US strive to increase awareness of heart disease. In addition to achieving a healthy body weight (check here to see where you’re at) and being physically active, diet plays an important role in reducing your risk for heart disease. Limiting sodium, saturated fat, and trans fats can help prevent heart disease along with increasing your intake of whole grains, fruits and vegetables, fish, nuts, and soy.

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Instead of making E’s favourite brownies for Valentine’s Day, I decided I would switch things up (much to his dismay) and make a healthy loaf full of whole grains, vegetables, and nuts— all for a happy heart. This loaf recipe has been one of my favourites since I discovered it many years ago. Grated carrots and zucchini add a hint of colour and texture, dried cranberries add a pop of sweetness, and the addition of orange zest and juice seem to bring all of  the flavours together really nicely. It tastes good the day it’s made, but even better the next, so make this loaf a day in advance for maximum flavour.

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In my opinion, there’s no better way to say “I love you” than with a heart-healthy loaf this Valentine’s Day. Or at least that’s what I keep telling E…

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Loaf Potion #9: Cranberry Orange Nut Loaf with Zucchini and Carrot
(from The Looneyspoons Collection)

1-1/2 cups whole wheat flour (the original recipe calls for all-purpose flour)
2/3 cup oat bran
1/2 cup lightly packed brown sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
2/3 cup chopped dried cranberries
1/3 cup chopped walnuts or pecans
1 cup plain low-fat yogurt
3 tablespoons vegetable oil
2 eggs
2 tablespoons frozen orange juice concentrate, thawed
2 teaspoons orange zest
1 cup grated carrot
1 cup grated, unpeeled zucchini

  1. Preheat oven to 350 degrees Fahrenheit. Spray a 9×5-inch loaf pan with cooking spray or coat lightly with oil. Set aside.
  2. In a large bowl, combine flour, oat bran, brown sugar, baking powder, baking soda, cinnamon and salt. Make sure you get all of the lumps out of the brown sugar. Stir in cranberries and nuts.
  3. In a medium bowl, whisk together yogurt, oil, eggs, orange juice concentrate, and orange zest. Stir in carrots, and zucchini. Add wet ingredients to dry ingredients and mix just until dry ingredients are moistened.
  4. Spoon batter into prepared pan and smooth top. Bake on middle oven rack for 45 to 50 minute, or until loaf is lightly browned and a toothpick inserted in centre of loaf comes out clean.
  5. Cool loaf in pan on a wire rack for 10 minutes. Remove loaf from pan and cool completely on rack. Cover with plastic wrap and store at room temperature or in fridge. To serve, cut loaf into 8 thick slices, then cut each slice in half (this is easier than trying to cut into 16 thin slices!)

Makes 1 large loaf (16 slices). Per slice: 150 kcal, 5.3 g fat (0.8 g saturated), 24 g carbohydrate, 2.6 g fibre, 268 mg sodium, 4 g protein

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Truly Healthy Chocolate Cranberry Oatmeal Cookies

3 May

“Healthy” and “Cookie” are two words that rarely belong together.  No matter how hard we try, nutritious cookies most often resemble muffins in texture: cakey and soft, not crisp or chewy.

Most of the better-for-you cookie recipes that I’ve stumbled cross use non-hydrogenated margarine instead of butter and contain oats for added fibre.  These are admirable steps in the right direction, but unfortunately do not address the sugar issue.  Cookies are so delectable because they are SWEET.  Reducing the amount of sugar to the point where the cookie still tastes good is no easy feat.

That being said, I did a double-take when I stumbled across this recipe for oatmeal cookies in my Moosewood ‘Cooking for Health’ cookbook.  For two dozen cookies, it called for 2 tablespoons of butter, 2 tablespoons of oil, and 1/3 cup brown sugar.  My favourite chocolate chip cookie recipe, as a comparison, uses ½ cup butter and ¾ cup sugar for the same number of cookies.  As an added bonus, the Moosewood cookie was void of white flour.  It was replaced by a bit of whole wheat flour and a whole lot of rolled oats.  Something must be fishy here, I thought.

My skepticism was replaced with awe when the cookies emerged from the oven.  For the first time, a legitimately healthy cookie that was crisp, not cakey.  And they were sweet!  Thanks in part to the addition of chocolate chips and dried cranberries.

Oatmeal Cookie 2

The only downside to these cookies is the very loose “dough” that results from very little butter and a lot of oats.  You might wonder to yourself “how will these things ever stay together?” as your stare at the gloppy mess in your hands.  Miraculously, the cookies manage to firm up when baked.  To help them take shape, press the dough together as best as you can once it’s on the cookie sheet.  Dipping your fingers in a bit of water works well.

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Tonight I wanted to see whether this recipe could be used as a versatile oatmeal cookie base for a variety of mix’ins.  The cranberries were replaced with banana chips and I omitted the nuts.  The cookies turned out wonderfully, and actually held together a bit better than on previous attempts.  I now know that the possibilities are endless!  Any ingredient suggestions for my next cookie endeavour?

Oatmeal Cookie 1


Oatmeal Cookies with Chocolate Chips, Cranberries, and Walnuts
(from Moosewood Restaurant: Cooking for Health)

2 tablespoons butter, at room temperature
2 tablespoons vegetable, olive, canola, walnut, or hazelnut oil
1/3 cup brown sugar
1 teaspoon pure vanilla extract
1 large egg
½ cup whole wheat pastry flour (regular whole wheat flour works just as well)
¼ teaspoon baking soda
½ teaspoon salt
1-½ cups rolled oats (not quick-cooking or instant)
½ cup semisweet chocolate chips
½ cup chopped dried cranberries
½ cup chopped walnuts (or any other nut, e.g. pecan, cashew, almond, hazelnut)

  1. In a bowl with an electric mixer or a whisk, beat the butter and oil until well blended and smooth.  Beat in the sugar and vanilla until creamy.  Add the egg and beat until creamy and smooth.  Sift the flour, baking soda, and salt into the bowl and stir until well blended.  Stir in the oats, chocolate chips, cranberries, and nuts.  The batter will be chunky.
  2. Line 2 baking sheets with parchment paper.  Drop a dozen rounded tablespoons of the dough, evenly spaced, on each sheet.  You may need to use your fingers to clump the dough together.  Press each spoonful of dough down with a fork dipped in water.  The cookies will not spread so flatten well!
  3. Bake in a preheated 350 degree Fahrenheit oven for about 10 minutes, until the cookies are light brown around the edges.  Remove the cookies and place them on a wire rack to cool.  Store in a covered container.

Makes 24 cookies.  Per cookie: 98 kcal, 12 g CHO, 1 g fibre, 5 g fat (2 g saturated), 2 g protein, 69 mg sodium.