You can't enjoy fall without a delicious pumpkin bread baking in the oven. No mixer is needed for these pumpkin loaves. An equal amount of all-purpose flour can be substituted for the whole wheat flour. Also, feel free to add your favorite dried fruit, nuts or chocolate chips. To freeze, wrap the cooled loaves in aluminum foil and freeze for up to one month. Store leftovers in an airtight container in a cool, dry place for up to three days.
Protein: 4 g; Carbohydrates: 36 g; Fat: 8 g; Fiber: 2 g; Sodium: 173 mg; Carb Choices: 2½; Diabetic Exchange: 1 Starch, 1 Fruit, 2 Fat
Walk: 54 minutes; Jog: 25 minutes
Walk: 45 minutes; Jog: 21 minutes
Skip the walnuts and save 48 calories and 5 grams of fat per slice. Skip the cranberries and save 23 calories per slice.
Canola oil cooking spray
2 cups (260 g) unbleached all-purpose flour
1½ cups (195 g) whole wheat flour
2¼ cups (514 g) sugar
2 teaspoons baking soda
½ teaspoon baking powder
½ teaspoon salt
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
½ teaspoon ground ginger
½ cup (125 ml) canola oil
½ cup (125 ml) unsweetened applesauce
2 large eggs plus 2 large egg whites
2/3 cup (160 ml) water
One 15-ounce (425 g) can solid-pack pumpkin (not pumpkin pie mix)
1 cup (140 g) dried cranberries or cherries, optional
1 cup (100 g) chopped toasted walnuts, optional
Center an oven rack and preheat the oven to 375 degrees Fahrenheit. Spray two 8½ x 4½ x 2½-inch (21.5 x 11 x 6 cm) or five 5¾ x 3 x 2⅛-inch (14.5 x 7.5 x 5 cm) loaf pans with cooking spray; set aside.
In a large bowl, combine all the dry ingredients and whisk until well blended; set aside.
In another large bowl, combine the canola oil, applesauce, eggs, egg whites and water, and whisk to mix. Add to the dry ingredients and mix until combined. Add the pumpkin and the cranberries and walnuts, if using, and mix until well combined.
Divide the batter evenly among the prepared loaf pans. Bake for about 70 minutes for large loaves, about 40 minutes for smaller loaves, or until a cake tester inserted in the center comes out clean. If the loaves are browning too quickly on top, cover them loosely with a piece of foil. Let sit for 5 minutes, then remove from the pans and cool completely before slicing.
Recipe from "The Calories In, Calories Out Cookbook: 200 Everyday Recipes That Take the Guesswork Out of Counting Calories — Plus , the Exercise It Takes to Burn Them Off," copyright © Catherine Jones and Elaine Trujillo, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.
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