Perfect for Health, Perfect for Giving: Holiday Quick Breads Are Worth CelebratingAmerican Institute for Cancer Research WASHINGTON, D.C. – Many holiday baked goods are high in sweeteners and saturated fats but low in nutrients. To celebrate the coming holidays with more healthful yet full-flavored alternatives, the American Institute for Cancer Research (AICR) has developed quick breads with tender, cake-like qualities that make them perfect for gift-giving as well as family meals. "You don't need fat-laden, high-calorie desserts to achieve the special, indulgent character we associate with holiday baking," according to Melanie Polk, RD, AICR's Director of Nutrition Education. "What makes baked goods truly special is their rich flavor and moist texture. Quick breads fill the bill and make great holiday treats to serve or give as gifts."  Simple Tricks Make Healthful Holiday Quick Breads The two main problems with many baked desserts, says Polk, are the saturated and trans fats, like the butter or shortening that most recipes call for, and large amounts of sugar or other sweeteners. She points out that "luckily, with quick breads, canola oil works beautifully in place of less healthful fats and offers many benefits. High in monounsaturated fat, canola oil helps lower levels of total cholesterol while leaving 'good' cholesterol (HDL) undisturbed. "In addition, most quick breads can be made with a somewhat reduced amount of sugar without sacrificing flavor or texture," Polk says. She also suggests that quick breads are perfect candidates for ingredients like dried fruit, nuts and even some vegetables that are rich in natural sugars, like sweet potatoes and pumpkin, in order to create more complex flavor and texture. She points out that these ingredients are rich in powerful antioxidants and phytochemicals – protective substances found only in plant-based foods – that help protect against many types of cancers, heart disease and other chronic illnesses. How Sweet It Is: "Minor" Ingredients Offer Major Health Benefits Dried fruits – cranberries, apricots, dates, etc. – are popular ingredients for quick breads because they add natural sweetness and texture. They are rich in dietary fiber, vitamin C and flavonoids, a powerful group of phytochemicals that helps fight cancer and heart disease. Each fruit offers its own special combination of health-protective substances. Cranberries, for example, are abundant in dietary fiber, vitamin C, and flavonoids, a powerful group of phytochemicals that helps fight cancer and heart disease. Scientists have also confirmed "old wives' tales" that this fruit helps prevent urinary tract infections. Flavorings derived from fruit can also offer special benefits. The oil in the peel of an orange – which, as "orange zest," offers extra flavor – is the top source of limonene. A phytochemical that has demonstrated powerful anticancer effects in laboratory tests – among them, complete regression in mammary tumors – limonene is now being tested in human studies with cancer patients. Vegetables high in natural sugars, especially sweet potatoes and pumpkins, provide a rich foundation to a quick bread. Sweet potatoes are packed with beta-carotene, a powerful antioxidant that has been linked to enhanced immunity and decreased risk of lung and oral cancers as well as cataracts. Pumpkins contain several different types of carotenoids and phenolic compounds, two broad groups of antioxidants. Nuts, which are high in monounsaturated fats, are often used in baked goods for added textural interest and depth in flavor . Pecans, a holiday favorite, are rich in vitamin E and omega-3 fatty acids, which help protect against the negative effects of animal fat that lead to cancer. Macadamia nuts, another favorite, can improve the ratio of "good" to "bad" cholesterol. Homemade Quick Breads Make Easy, Heartfelt Gifts Polk observes that "the personal touch of a home-baked holiday gift adds a special dimension for anyone lucky enough to receive it. Quick breads make easy, convenient gifts that are simple to gift wrap. And, from a nutritional point of view, many homemade quick breads can't be beat." Polk also points out that young children love to help in the kitchen, which offers many pay-offs for parents. "Baking is a fun way to teach children how to plan and organize, plus the basics of food and nutrition. And research shows that children who learn to cook at a young age are more inclined to cook for themselves and be less dependent on convenience and fast foods." The intangible benefits of baking for holiday gifts shouldn't be discounted either, says Polk. "Preparing quick breads isn't complicated, but making them is very therapeutic. It gives you a sense of well-being and, while they bake, they fill your home with delectable aromas. If you're making them for family or friends, that nurturing feeling is as much a gift to the cook as it is to the recipient." "Wrap your baked goods as elegantly as any other present," she advises. " You can use a decorative canister or wrap "as is," first encasing each loaf in plastic wrap, then foil, before using gift paper and ribbon." Tahitian Quick Bread Canola oil spray Set oven rack in middle and preheat oven to 350 degrees. Lightly coat a standard loaf pan (8x4- or 9x5-inch) with cooking oil spray. Over a large sheet of waxed paper, carefully grate oranges so just the zest, or thin, top orange layer of the peel, is removed. Take care that the bitter-tasting pith (white part) underneath is not included. This step can be done in advance if grated zest is tightly wrapped in plastic wrap or foil and refrigerated until ready to use. After grating, wrap oranges tightly in plastic wrap and reserve for another use, such as juicing. In a large bowl, stir together flours, sugar, baking soda, baking powder and salt. In a separate bowl, combine yogurt, egg whites, oil, vanilla and ginger. Add yogurt mixture to dry ingredients and stir just until combined. (Do not over-mix or beat batter until smooth.) Stir in zest, mango and pineapple until just blended. Pour into prepared pan and spread to even surface. For a more decorative presentation, sprinkle top of batter with chopped pecans. Bake until cake tester inserted in center comes out clean, about 50 minutes. If pecans have been added to top of bread, begin checking bread after about 40 minutes. If nuts begin to darken, lightly lay a sheet of foil on top of pan to prevent nuts from burning. Remove bread from oven and allow to cool on wire rack 10 minutes. Remove bread from pan and let cool on rack to room temperature. Makes 12 servings. Per serving: 192 calories, 3 g. total fat (less than 1 g. saturated fat), 38 g. carbohydrate, 4 g. protein, 2 g. dietary fiber, 270 mg. sodium. Cranberry-Sweet Potato Bread Canola oil spray Lightly coat a standard loaf pan (8x4- or 9x5-inch) with canola spray and set aside. Set oven rack in middle and preheat oven to 350 degrees. In medium bowl, whisk eggs, sugar, sweet potatoes and extracts until well combined. In large bowl, sift together flour, spices and baking soda. Make well in center of mixture and add sweet potato mixture. Mix until just moistened. (Do not over-mix or beat batter until smooth.) Lightly stir in cranberries. Transfer batter to prepared pan. For a more decorative presentation, dust top of batter with light coating of Turbinado or Demerara sugar. Bake 50 to 60 minutes, or until tester comes out clean. If sugar has been added to top of bread, begin checking bread after 30 minutes. If sugar darkens, lightly lay a sheet of foil on top of pan to prevent burning. Remove bread from oven and allow to cool 10 minutes on rack. Remove bread from pan and set back on rack to completely cool. Seal bread tightly in plastic wrap, then foil. Tightly wrapped in foil, bread can be stored frozen for up to 1 month. Makes 12 servings. Per serving: 226 calories, 7 g. total fat (less than 1 g. saturated fat), 37 g. carbohydrate, 3 g. protein, 2 g. dietary fiber, 137 mg. sodium. Pumpkin Cider Bread 2 cups apple cider In a saucepan boil the cider with cinnamon sticks until reduced to 1/4 cup. Let it cool. (This step can be done in advance and refrigerated until ready to use. Bring to room temperature before using.) Meanwhile, over a large sheet of waxed paper, carefully grate oranges so just the zest, or thin, top orange layer of the peel, is removed. Take care that the bitter-tasting pith (white part) underneath is not included. This step can be done in advance if grated zest is tightly wrapped in plastic wrap or foil and refrigerated until ready to use. After grating, wrap oranges tightly in plastic wrap and reserve for another use, such as juicing. Lightly coat a standard loaf pan (8x4- or 9x5-inch) with canola oil spray and set aside. Set baking rack of oven to middle and preheat oven to 350 degrees. In large bowl whisk together pumpkin purée, eggs, oil, brown sugar, zest, extracts and reduced cider. In separate bowl, sift together flour, baking powder, salt, baking soda, nutmeg, mace and allspice. Add dry ingredients, 1/3 at a time, into pumpkin mixture, stirring until just combined. (Do not over-mix or beat batter until smooth.) Transfer the batter to prepared pan. For a more decorative presentation, sprinkle top of batter with chopped pecans. Bake bread 60 minutes or until a tester comes out clean. If pecans have been added to top of bread, begin checking bread after about 40 minutes. If nuts begin to darken, lightly lay a sheet of foil on top of pan to prevent nuts from burning. Remove bread from oven, set on rack and allow to cool 10 minutes. Remove bread from pan, set back on rack and allow to completely cool. Seal bread tightly in plastic wrap, then foil. Tightly wrapped in foil, bread can be stored frozen for up to 1 month. Makes 12 servings. Per serving: 190 calories, 6 g. total fat (less than 1g. saturated fat), 32 carbohydrate, 3 g. protein, 1 g. dietary fiber, 221 mg. sodium. The American Institute for Cancer Research (AICR) is the nation's third largest cancer charity, focusing exclusively on the link between diet and cancer. The Institute provides a wide range of consumer education programs that help millions of Americans learn to make dietary changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. The Institute has provided over $60 million in funding for research in diet, nutrition and cancer. AICR's Web address is www.aicr.org.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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