Walnut and Fig
by The American
Institute for Cancer Research
Bread, which has been called
the staff of life, has been a staple of the human
diet almost since the beginning of mans existence. The
Egyptians baked bread before the 20th century B.C., and there
were public ovens for bread baking in ancient Rome and Greece.
What has changed dramatically, however, is the unlimited variety
of breads found today. Despite this vast selection, this weeks
recipe is a standout by any standard.
Combining the unique tastes
of walnuts, fig and zucchini, our home-baked bread is sweet and
hearty. Remarkably free of butter and oil, low fat yogurt and
orange juice help keep the bread moist and offer a hint of tartness.
The commercial form of yogurt,
which provides protein and calcium, has its roots in Spain. In
1916, Isaac Carasso of Barcelona introduced packaged yogurt to
Europe and named it Danone, his son Daniels nickname. The
tart plain yogurt reached the U.S. in the 1930s, but did not
catch on until Dannon Danones American name
started mass production.
The breads satisfying
crunch comes from the walnuts. They also provide healthy monounsaturated
fat and are the only nut that contains a significant amount of
omega-3 fat, the type of fat identified as protective against
heart disease, dementia, inflammation and, potentially, cancer.
This weeks recipe is
a great choice for breakfast, dessert or a mid-day snack. It
also makes a delicious hostess gift for this seasons holiday
and Fig Zucchini Bread - Makes
- 1 tsp. baking powder
- 1 tsp. baking soda
- 1/4 tsp. salt
- 1/4 cup plain low fat yogurt,
- 2/3 cup dried figs, coarsely
- 1/2 cup walnuts, coarsely
- Nonstick cooking spray
- 1 cup sugar
- 1/2 cup orange juice
- 2 cups zucchini, grated
- 1 1/2 cups whole-wheat flour
- 1 1/2 cup all-purpose flour
- 1/2 tsp. cinnamon
- 1/8 tsp ground cloves
Preheat oven to 350 degrees.
Coat 9x5-inch loaf pan with
cooking spray. Set aside. Combine sugar and orange juice. Stir
in zucchini. Set aside.
Combine flours, cinnamon, cloves,
baking powder, baking soda and salt in medium mixing bowl.
Stir half of flour mixture
into zucchini mixture and stir in half of yogurt. Repeat with
remaining flour and yogurt. Stir until blended. Fold in figs
and walnuts. Pour batter into prepared pan.
Bake 1 hour to 1 hour 15 minutes
or until wooden toothpick inserted in center of loaf comes out
clean. Remove from oven and cool in pan 10 minutes. Remove from
pan and cool completely on wire rack. For maximum flavor, wrap
bread in plastic and store overnight before serving.
Per serving: 210 calories,
3.5 g total fat (0 g saturated fat), 44 g carbohydrate, 5 g protein,
4 g dietary fiber, 55 mg sodium.