Zucchini bread recipe

By Melissa PoplaskiNutrition

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“You don’t have to cook fancy or complicated masterpieces—just good food from fresh ingredients.”

-Julia Child

Ingredients

5 eggs

1 cup coconut oil 

2 1/4 cup brown sugar

1 1/2  teaspoon fresh lemon vest

3/4 teaspoon orange extract

1/2 teaspoon vanilla extract

3 cups grated zucchini 

3 3/4 cups whole wheat flour 

1 1/4 teaspoon sea salt 

3/4 teaspoon cinnamon 

1/2 teaspoon fresh grated ginger 

1 1/2 teaspoon baking soda 

3 teaspoons baking powder

3/4 cups walnuts (optional) 

3/4 cups chocolate chips (optional) 

Instructions

  1. Mix all dry ingredients together in separate bowl.  Mix all wet ingredients together in separate bowl.
  2. Combine dry and wet ingredients.  
  3. place mixture in bread pan or muffin tins. 
  4. Bake at 350 degrees Fahrenheit for 1 hour if loaf of bread.  If making muffins bake for 15-20 minutes.  
  5. Share with friends, neighbors, co-workers with cup of tea.  

Nutrients

One cup (223 grams) of cooked zucchini provides [1, 2]

  • Calories: 17
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Carbs: 3 grams
  • Sugar: 1 gram
  • Fiber: 1 gram
  • Vitamin A: 40% of the Reference Daily Intake (RDI)
  • Manganese: 16% of the RDI
  • Vitamin C: 14% of the RDI
  • Potassium: 13% of the RDI
  • Magnesium: 10% of the RDI
  • Vitamin K: 9% of the RDI
  • Folate: 8% of the RDI
  • Copper: 8% of the RDI
  • Phosphorus: 7% of the RDI
  • Vitamin B6: 7% of the RDI
  • Thiamine: 5% of the RDI

Health Benefits

  • Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less. [1]
  • Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the fruit’s skin. [1]
  • Zucchini is rich in water and fiber, two compounds which can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders. [1]
  • Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing your risk of type 2 diabetes. [1]
  • The fiber, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease. [1]

References: 

  1. PETRE, ALINA, MS, RD (CA), February 19, 2019-last update, 12 Health and Nutrition Benefits of Zucchini.
  2. U.S. DEPARTMENT OF AGRICULTURE, 2019-last update, Zucchini.