Tag Archives: zucchini

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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Weekday Quinoa Salad with Bocconcini and Late Summer Vegetables

30 Aug

Back-to-school time is here.  My days of school are finally over but like the hordes of students anxiously awaiting next Tuesday, I’m embarking on my own new beginning… a real job!

During the week, salads are my preferred lunch because they’re an easy way to eat several servings of vegetables in one go.  Traditional leafy greens with chopped vegetables, a protein source (beans, lentils, tuna, egg), a grain (rice, quinoa) and dressing used to be my staple.  Over the years, the prep became tedious and salads were slowly being replaced with less desirable lunches.

Wanting to reconnect with my salad habit of days past, I’ve recently taken a new approach.  On Sunday, a week’s worth of salad ingredients and dressing are combined in bulk and each morning I top a bed of spinach with a hearty scoop of dressed salad ingredients.  Voila!  Lunch for the day in under a minute.

A lunch of quinoa salad on a bed of spinach… ready to go!

With cherry tomatoes, zucchini, and bell peppers, this bocconcini and oregano quinoa salad is the perfect weekday lunch to take advantage of the season’s local produce.  Plus, it’s easy to prepare, nutritious, and delicious!  Feel free to toss in a can of chickpeas for added protein and fibre.  Fresh oregano will almost certainly yield best results but I used dried and the salad was still delicious.  Bon appetite!

Late Summer Vegetable, Bocconcini, and Quinoa Salad

 

Bocconcini and Oregano Salad
(from Quinoa 365)

3/4 cup quinoa, rinsed well
1-1/2 cups water
1 cup diced zucchini
1 cup halved or quartered cherry tomatoes
1/4 cup diced red onion (the original recipe calls for 1/2 cup)
1/2 cup frozen baby green peas, thawed
1 cup diced red bell pepper (about 1 pepper)
1/2 cup diced yellow bell pepper
3 tbsp balsamic vinegar
2 tbsp olive oil
1 tbsp Dijon mustard
2 tbsp finely chopped fresh oregano or 2 tsp dried oregano
1 tsp minced fresh garlic
Pinch of salt and ground black pepper
1 cup halved mini bocconcini cheese pieces

  1. In a medium saucepan, bring the quinoa and water to a boil.  Cover, reduce to a simmer, and cook for 10 minutes.  Turn the heat off and leave the covered saucepan on the burner for another 4 minutes.  Remove the lid and fluff the quinoa with a fork.  Set aside to completely cool.
  2. Combine the zucchini, tomatoes, onion, peas, red and yellow peppers in a large bowl.
  3. In a small bowl, whisk the vinegar, oil, mustard, oregano, garlic, salt, and pepper.  Pour the dressing over the vegetables and thoroughly mix all the ingredients.
  4. Add the quinoa and bocconcini and mix until evenly combined.  Serve immediately or refrigerate before serving.

Makes 4 servings.  Per serving:  308 kcal, 34 g carbohydrate, 5 g fibre, 14 g fat (3.8 g saturated), 14 g protein, 122 mg sodium