Delightfully Healthy! Peak Season for Apples, Carrots, and Oats!

honeycrisp carrotsSampling: October 16, 4:30-6:30pm.

This week’s Delightfully Healthy! Series features a Carrot and Apple Breakfast Bread. This recipe contains carrots, honey crisp apples, maple syrup, oatmeal, and whole-wheat pastry flour. Through the thoughtful selection of ingredients, the Carrot and Apple Breakfast Bread recipe was designed to provide health benefits. Many Americans are greatly under consuming their fiber intake. Adult men should aim for 38 grams of fiber per day and adult women for 25 grams of fiber per day. This recipe is high in fiber and taste delicious!

Health benefits:

Apples are used to provide fiber for a healthy digestive system and vitamin C, an antioxidant that boosts the immune system. Carrots are a good source of many vitamins, minerals, and fiber. Vitamin A is found in carrots in the form of beta-carotene and is good for healthy eyes and skin. Vitamin C is an antioxidant that helps boosts the immune system. Potassium helps with muscle contractions, as well as controls heart rate and blood pressure by countering the effects of sodium. Carrots contain both soluble and insoluble fiber. Insoluble fiber speeds up digestion, soften stools for easier passing, and keep you regular. Soluble fiber provides a longer feeling of fullness, which may prevent weight gains.

Oats are a whole grain with plenty of health benefits. Oats are high in fiber called beta-glucans, which are known to lower LDL cholesterol and support healthy digestion. This lowering of LDL-cholesterol may reduce the risk of heart disease. They also contain soluble fiber that helps control blood sugar; therefore, it may reduce the risk of type 2 diabetes. They are high in protein as well. Whole grain pastry flour is another whole grain that provides a good source of fiber to aid in healthy digestion, as well as providing a longer feeling of fullness.

The fiber found in apples, carrots, oats, and whole-wheat pastry flour is associated with lowering the risk of heart disease, diabetes, and obesity, reduces constipation, and promotes healthy digestion.

Finally, maple syrup was used to replace the refined sugar in our bread recipe. Sugar is processed, while maple syrup is unprocessed making it 100% natural with no additives or coloring. The use of maple syrup allows for reducing the sugar content. It is high in manganese and zinc — manganese aids in energy production and provides antioxidant defenses, while zinc helps with a healthy immune system.

Carrot Apple Breakfast Bread

INGREDIENTS:

1 egg
1/2 cup maple syrup *
3 tbsp butter, melted
1 tsp cinnamon *
1/2 tsp ginger *
1/2 tsp nutmeg *
1/4 tsp cardamom *
1 cup whole wheat pastry flour *
1/2 cup rolled oats, + more for sprinkling *
a pinch of salt *
1/2 tsp baking powder *
1/2 tsp baking soda *
1/2 cup honeycrisp apple, chopped
1 cup carrots, grated
1/3 cup dried cranberries

 

PREPARATION:

1) Combine egg, maple syrup, butter, spices in a small bowl
2) Stir together flour, oats, salt, baking powder and soda in a small bowl
3) Combine wet and dry ingredients; gently stir in apples, carrots, and cranberries
4) Pour into a greased 8×4 loaf pan and sprinkle with remaining oats. Batter will seem dry, but the carrots and apples will release moisture in the oven.
5) Bake at 350º for 30-40 minutes, or until a knife comes out clean.

* can be purchased from the MFC bulk section

 

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