When I offered breakfast of his choice yesterday, he opted for oatmeal. We had oatmeal the day before so I suggested he just have some cold cereal as lunch time wasn't far off. He agreed. When I returned to fix my bowl of one cup of Kashi with rice milk I glanced his way. He had three cups of Honey Bunches of Oats with whole milk. Now, let me explain ... he had recently purchased organic whole milk, pasteurized, but not ultra-pasteurized (remember the milk of the old days? Yum!!) and needed to finish it up before it spoiled. Note: I suggested to Tom that he buy the 2% organic milk in the future - that way he'd still have the taste he wants without the fat - he agreed.) Now, Tom's no sloucher in the size department sporting a six foot frame with a BMI within the normal range, but I suggested - in the future - he reduce the amount of cereal/milk and opt for a piece of toast with jam (and try to skip the butter and/or add some sliced fruit to his one cup serving size of cereal. He rolled his eyes. Tom doesn't like change and doesn't like to make a fuss for himself. I left it at that. He'll decide what he wants to do.
Later in the day I decided to make a bread Tom can pop in the toaster that'll take the edge off his hunger without ruining lunch. You see, Tom works an odd shift so regular meals don't always jive with his schedule. I altered a favorite recipe to include heart healthier options and he said it liked it! That's a start. He will probably 'need' to add some butter, but that'll be OK. He's aware that if what he eats had a pulse it has saturated fat - just knowing that helps him make better choices.
- 3/4 cup Egg Beater or other egg substitute
- 1/2 cup oil
- 1/2 cup unsweetened applesauce (we like homemade)
- 3/4 cup sugar (I used Splenda to keep our sugars down)
- 3 teaspoons pure vanilla
- 1-3/4 cup white flour
- 1-1/4 cup whole wheat flour
- 1/4 teaspoon baking powder
- 1 teaspoon baking soda
- 1 teaspoon salt
- 3 teaspoons cinnamon
- 2 cups shredded zucchini - unpeeled, but washed, and grated
- 3/4 cup chopped walnuts
- 1/2 cup dried cranberries
- 1/2 cup golden raising
- 1/2 cup diced dates
Beat eggs, oil, sugar, and vanilla in a large mixing bowl. Stir dry ingredients together in a medium bowl and add to egg and oil mixture, mixing well. Fold in zucchini, nuts, and dried fruits.
Spoon into loaf pans and bake for one hour, or until a toothpick inserted in center comes out clean. Cool ten minutes, then remove from pans and continue cooling on rack.
This is a dense bread packed with nutrients. I like it plain but I put a very small amount of butter on Tom's. I kept one loaf out and sliced the other loaf, laid the slices on a cookie sheet and froze them. Once frozen, I put the slices into a bag. That way, we can take out a slice at a time to enjoy.
Now, onto lunch ...