Healthy Recipes: Pumpkin Bread

INGREDIENTS:
1/3 cup Canola oil
1/3 cup Applesauce
1 3/4 cup Sugar
4 each Eggs
16 ounces Pumpkin, unsweetened
2/3 cup Yogurt, non-fat plain
1 2/3 cup Whole wheat flour
1 cup White flour
2/3 cup Wheat germ
2 Teaspoons Baking soda
1/2 Teaspoon Baking powder
1 teaspoon Cinnamon
1 teaspoon Ground cloves

 

PREPARATION:
• Preheat oven to 350 degrees.
• In a medium bowl, combine oil, applesauce, sugar, eggs, pumpkin, yogurt, and wheat germ. Mix until well blended. (Wet mix)
• In another medium bowl mix white four, whole wheat flour, baking soda, baking powder, cinnamon, and cloves. (Dry mix)
• Add the dry ingredients to the wet ingredients and mix until blended. (Don't over mix)
• Pour batter into loaf dish and bake at 350 degrees for 1 hour or until a toothpick comes out clean from the center of the loaf.
• Remove from the oven, allow cooling, and enjoying!

Chef’s Note: Scoop one ounce of the batter into a muffin pan and bake at 350 for 8-10 minutes, or until a toothpick comes clean once poked in the center of the muffin.

Serves: 2 loaves / 36 muffins
Serving Size: 1/12 slice / 1 muffin
Calories: 80
Carbohydrates: 12 grams
Sodium: 95 milligrams
Fiber: 1 gram
Protein: 2 grams

A Crunchy Treat

When you carve a scary face into your jack-o-lantern, make sure to save the seeds! 

Pumpkin seeds are low in fat and rich in zinc and protein, but when mixed with sweet-hot-salty syrup and baked until crunchy they do become rather addictive so be sure to follow the portion size!  A few scattered on a salad go a long way.

INGREDIENTS:

1 cup Demerara (raw) sugar

¼ cup water

½ cup maple syrup

1 teaspoons cayenne pepper

1 teaspoon kosher salt

3 cups raw organic pumpkin seeds

PREPARATION:

- Heat oven to 400°.

- Combine first five ingredients in a sauce pot and gently simmer to a light caramel

- Stir in pumpkin seeds

- Spread seeds thinly on a spray-oiled baking sheet and place in hot oven for 10 minutes

- Remove from oven and stir seeds with a broad, flat, metal spatula, pulling seeds from the edges of the pan to the middle and the middle to the edges to help evenly brown

- Return pan to oven and bake 5-10 minutes longer until seeds are vigorously bubbling, watch carefully

- Remove from oven and stir again.  The stirring causes crystallization

- Scatter seeds onto a sheet of parchment or wax paper and allow to cool

- When cool break apart

- Store in an air-tight container

 

Number of servings: 24
Serving Size: 2 tablespoons
Calories: 189
Fat: 12 grams
Protein: 8 grams