Friday, October 3, 2008

Day 187- Nutrition Bite

Fiber helps prevent cancer, hemorrhoids, diabetes, varicose veins, and constipation. Plant fibers offer further benefits by lowering cholesterol, reducing cravings, and balancing hormones. The FDA recommends 25 grams of fiber a day. Listed below is a high fiber recipe with wheat flour, quinoa, and zucchini. Give it a try!


Quinoa Banana Bread

Ingredients:
2/3 cup cooked whole quinoa*
½ cup butter
2 eggs
½ cup sugar (substitute with honey)
1/3 cup brown sugar (substitute with honey)
3 cups zucchini grated(substitute with over ripe bananas)
1 Tablespoon vanilla
1 cup all-purpose flour(substitute with wheat flour)
1 cup wheat flour
1 ¼ teaspoon baking soda
½ teaspoon sea salt
¼ cup chopped walnuts

*To prepare quinoa, thoroughly rinse 1 cup quinoa seeds. To increase the wonderful nutty flavor of the quinoa, roast seeds in lightly greased frying pan over med-high heat until seeds are golden brown (they will begin to “pop” like popcorn when they are close). Add roasted seeds to 2 cups water and bring to boil. Reduce heat and simmer covered for 15 minutes. Germ will begin to separate itself and have consistency of oatmeal when done.

Preheat oven to 350°F.

Grease/flour 9x5 loaf pan.

In large bowl, cream sugar, butter, eggs, and vanilla.

Mash bananas and add to creamed mixture.

Add quinoa to mixture and mix well.

In a separate bowl, mix dry ingredients together and add to above. Bake for 55 minutes.

Sugar Preacher's Experience

I was pleasantly surprised with the outcome of this recipe. Quinoa has 50% more protein than wheat and has become my new best friend. A friend sent me the recipe, and I modified the recipe as listed above to meet sugar shun standards. The recipe was actually a banana bread recipe, but I substituted a few zucchini from the neighbor's garden. Plus, the zucchini adds more plant fiber to my diet. I currently have introduced about 50-100 grams of fiber per day into my diet. As I am a little vain, I like the idea of preventing varicose veins!

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