Another bountiful crop enjoyed much of the summer is zucchini (summer squash). As anyone knows who has grown zucchini, one plant can produce A LOT of produce. One of my sister in-laws has a large garden and she asked me if I would like some zucchini. Since I don’t usually say no to fresh grown produce, I said yes. I came home to a lovely bag of beautiful zucchini left at my front door. What great service! This week we have enjoyed fresh zucchini on our salads and freshly sliced.
Zucchini is an excellent source of manganese, a very good source of vitamin C, and has a great combination of antioxidant nutrients. Some of these antioxidants are especially helpful for protection of the eyes, including age-related macular degeneration and cataracts. Remember to eat the seeds and skin as this is where many of the nutrients are found. Like blueberries, zucchini can provide protection against unwanted inflammation.
Whole zucchini should be stored in air-tight containers in the refrigerator for up to seven days.
With an abundance of these two foods, I decided to bring them together in one recipe-Blueberry Zucchini Bread. This is a gluten-free bread using coconut flour instead of wheat flour. The list of ingredients include shredded zucchini, eggs, maple syrup, ripe banana, coconut oil, coconut flour, baking soda, salt, cinnamon, nutmeg, apple-cider vinegar, walnuts, and blueberries.
Prepare your loaf pan by coating it with coconut oil. I mainly use glass (Pyrex being my favorite) for my baking to limit the amount of toxins leached in to our food.
The zucchini will need to be shredded and the water squeezed out. You can use a milk bag, cheese cloth, or paper towel to do this. Squeeze out as much of the water as possible.
Next I mixed the egg, maple syrup, coconut oil, and mashed banana till relatively smooth in my stand mixer.
Do you have a recipe that you might try adding one or both of these ingredients to? Do you have a recipe that combines two unlikely items? How did it turn out?
Ingredients
- 1 cup zucchini, shredded and moisture squeezed out
- 4 eggs, organic
- 2 Tbsp maple syrup, organic
- 1 banana, ripe and mashed
- 1 Tbsp coconut oil plus extra for greasing the pan
- 1/2 cup coconut flour - Bob's Red Mill, Coconut Flour, Organic, 16 oz
- 3/4 tsp baking soda
- 1/2 tsp sea salt
- 1 Tbsp cinnamon
- 1/2 tsp nutmeg
- 1 tsp apple cider vinegar
- 1/4 cup walnuts, finely chopped (optional)
- 1/2 cup fresh blueberries
Instructions
- Heat oven to 350 degrees.
- Grease the loaf pan with coconut oil, set aside.
- Shred the zucchini and then squeeze out all the moisture.
- Mix the eggs, maple syrup, coconut oil, and banana together in a large bowl.
- Add in the coconut flour, baking soda, sea salt, cinnamon, and nutmeg, blend well.
- Add the zucchini, blend; then add the apple cider vinegar and stir till batter is smooth.
- Fold in the walnuts, if using.
- Gently fold in the blueberries.
- Pour the batter in to the greased loaf pan.
- Bake for 40-50 minutes until a knife or toothpick inserted in to the bread comes out clean.
- Cool the loaf in the pan for 10 minutes and then remove to a wire rack to continue to cool.
Nutrition Facts
Blueberry Zucchini Bread
Serves: 1 loaf, approximately 12 slices
Amount Per Serving: 1 slice
|
||
---|---|---|
Calories | 94 per slice | |
% Daily Value* | ||
Total Fat | 0 | |
Saturated Fat | 0 | |
Trans Fat | ||
Cholesterol | 0 | |
Sodium | 0 | |
Total Carbohydrate | 0 | |
Dietary Fiber | 0 | |
Sugars | ||
Protein |
Vitamin A | Vitamin C | |
Calcium | Iron |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Chronicles in Health
I put a lot of effort into every single recipe and blog post, as well as my photos (unless otherwise stated), so I would REALLY appreciate it if you would link back to my site if you:
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http://pickyourown.org/blueberries.htm
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=62
I miss my wild blueberries, but my body doesn’t miss picking them. I wasn’t aware that there were places to pick them down here. Thanks for the info.
There are a lot of places to pick various things. A great website is http://www.pickyourown.org to find what is available. Thanks for commenting.