Whole Wheat Pumpkin Bread

While whole grains and beans often get overlooked, they are not only nutrition powerhouses, but also some of the most affordable and filling foods.  In addition to containing vitamins and protein, whole grains and beans are excellent sources of fiber. While some people may make jokes about fiber, the unfortunate truth is that only about 8% of American adults and 3% of American children get enough fiber. One of the overlooked benefits of fiber is thinking about it as the body’s scrub brush, if you will.  You see, if you were to consume a meal heavy in saturated fat and cholesterol, such as with a cheeseburger, your arteries would harden and develop plaque. Over time, this plaque can build and eventually obstruct the artery, leading to heart attack. Getting enough fiber can break down this plaque build-up and minimize your risks of heart disease. These recipes are delicious ways to start consuming whole grains and beans on a regular basis, and will hopefully build your confidence in incorporating more of these foods into your diet.

This recipe is a delicious breakfast, snack, or dessert and the pumpkin puree is an incredible source of Vitamin A.

You will need:
-1 flax egg (1 T ground flax seed and 3 T water)
-1 cup pumpkin puree
-1/3 cup maple syrup or honey
-1/4 cup coconut sugar
-3 T grapeseed or olive oil (or apple sauce if preferred)
-1 tsp baking soda
-1/2 tsp baking powder
-1 tsp ground cinnamon
-1/2 tsp pumpkin pie spice
-1/4 tsp sea salt
-1/2 cup milk of choice (we used almond milk)
-1 1/3 cup whole-wheat flour
-1/4 cup dried cranberries, chocolate chips, or nuts (optional)

Preheat the oven to 350 degrees. Spray a 9X5-inch loaf pan with non-stick spray.

To start, make your flax egg. To do this, combine the water and ground flax seeds in a large bowl and let sit for about five minutes. Then add maple syrup, pumpkin puree, sugar, oil and stir. Next, add baking soda, baking powder, spices, salt and whisk again.  Add the milk of your choice and whisk again. Add whole-wheat flour and stir until just combined. If it appears too thick, add a little more milk. Lastly, add dried fruit or nuts and fold until just incorporated.

Pour the batter into the loaf pan and bake until the top is browned and a knife or toothpick inserted into the center comes out clean - about 40 - 50 minutes.