Pumpkin Apple Bread is a Great Way To Go Local and Seasonal in SC Now

September 30, 2016

By Kay MacInnis, Registered Dietitian

Last week we talked about eating real foods. Now let’s focus on purchasing foods that are also local and seasonal.

I know I have said this before, but it is really important. When we look at people in other cultures who are healthier than we are, we often see that their diets consist of foods naturally found in their regions. So as often as you can, try to include foods that you can recognize as being grown in our part of the country. “Local” is often defined as within 150-200 miles of where you are located.

There are a couple of great things about this recipe – pumpkin and apples. Pumpkin is a great source of fiber. There are 7 grams of fiber in a cup of canned pumpkin, and the Vitamin A and beta carotene can help protect our skin from the sun's UV rays. There is also some evidence that beta carotene may lower risk of some types of cancer. Apples are another good source of fiber.

You will find these ingredients woven into our recipes at the next Providence Cooks! class on Tuesday, Oct. 4.

Pumpkin Apple Bread

Ingredients:

  • 2 cups all-purpose flour
  • ¼ cup sugar
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ½ tsp. salt
  • 1 tsp. pumpkin pie spice
  • 1 large egg
  • 1 cup low-fat buttermilk
  • 1 apple, peeled, cored and grated
  • ½ cup canned pumpkin puree
  • 1 tsp. confectioners’ sugar

Preparation:

  • Preheat oven to 350°; spray a loaf pan with nonstick spray.
  • In a large bowl, combine the flour, sugar, baking powder, baking soda, salt and pumpkin pie spice.
  • In a small bowl, beat the egg; add the buttermilk, apple, and pumpkin.
  • Pour over the flour mixture; stir until blended (do not over mix).
  • Spoon into the pan.
  • Bake until a toothpick inserted in the center comes out clean, about 75 minutes.
  • Cool in the pan on a rack for 10 minutes, remove from pan and cool completely on the rack.
  • Dust with confectioners’ sugar.

Nutrition information: 137 Calories, 1 gram fat, 22 mg. chol, 28 grams carbohydrate, 4 grams protein, 243 mg. sodium (this is a weight watchers’ recipe).

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class is on Tuesday, Oct. 4.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.