Mediterranean Zucchini Bread
Contents
- 1 History of Mediterranean Zucchini Bread
- 2 Why I Like Zucchini Bread
- 3 Nutritional Benefits
- 4 Health Benefits
- 5 Ingredients
- 6 Directions:
- 7 Storage Instructions
- 8 You Might Also Like
- 9 Zucchini Fritters
- 10 10 Mediterranean Diet Lunch Ideas
- 11 Mediterranean Diet Food List + 3-Day Menu Plan and Printable PDF List
- 12 Shakshuka Recipe For 4
- 13 8 Mediterranean Diet Breakfasts for Beginners
- 14 Mediterranean Salad
This healthy zucchini bread is a delicious way to incorporate vegetables into your baked goods. You’ll love it because it’s made with whole grains, natural sweeteners, and heart-healthy oils, making it a nutritious treat that doesn’t compromise on taste.
History of Mediterranean Zucchini Bread
Mediterranean Zucchini Bread is a fusion of traditional zucchini bread and the rich flavors of the Mediterranean. This bread likely originated as a way to use up excess zucchini during the summer harvest, blending it with ingredients such as olive oil, sun-dried tomatoes, fresh herbs, and sometimes feta cheese. The Mediterranean diet incorporates flavors inspired by the region’s vibrant culinary traditions, creating a savory bread perfect as a snack or a side dish.
Why I Like Zucchini Bread
I love Mediterranean Zucchini Bread because it combines wholesome ingredients with bold, aromatic flavors. The zucchini keeps the bread moist and tender, while the Mediterranean additions like oregano, basil, and olive oil make every bite feel like a mini escape to the Mediterranean coast. It’s versatile enough to enjoy as a quick breakfast, an afternoon snack, or a complement to a hearty soup or salad. Its ability to strike the perfect balance between healthy and flavorful is what makes it a favorite in my kitchen.
Zucchini, also known as courgette, is a highly nutritious vegetable with several health benefits. Here’s an overview:
Nutritional Benefits
- Low in Calories: Ideal for weight management due to its low-calorie content.
- High Water Content: Helps with hydration and supports skin health.
- Rich in Nutrients: Contains vitamin C, potassium, and manganese.
- Low in Carbs: Great for low-carb and keto diets.
Health Benefits
Promotes Digestive Health
- High in fiber, especially if eaten with the skin, which aids digestion and prevents constipation.
- Supports gut health by feeding beneficial gut bacteria.
Supports Heart Health:
- Potassium helps regulate blood pressure.
- Fiber reduces cholesterol levels, lowering the risk of heart disease.
Boost Eye Health:
- It contains antioxidants like lutein and zeaxanthin, which protect eyes from age-related conditions such as macular degeneration and cataracts.
Improves Bone Health:
- Contains manganese and vitamin C, which contribute to collagen production and maintain strong bones.
Anti-Inflammatory Properties:
- Packed with antioxidants like vitamin C and beta-carotene, which combat inflammation and oxidative stress.
Aids in Blood Sugar Regulation:
- Low glycemic index and high fiber content help stabilize blood sugar levels, making it suitable for diabetics.
Enhances Skin Health:
- Vitamin C promotes collagen production, leading to healthier, more elastic skin.
Supports Weight Loss:
- Low in calories, high in water and fiber, keeping you full and satisfied.
Other Benefits
Versatility in Cooking: Can be grilled, roasted, spiralized as “zoodles,” or used in baking.
Immune Support: The vitamin C content helps bolster the immune system.
Adding zucchini to your diet is an easy way to enjoy these benefits while incorporating variety into your meals.
Ingredients
Serving: 12 slices
Prep Time: 15 minutes
Cook Time: 55-60 minutes
- 1 1/2 cups grated zucchini
- 1 3/4 cups white whole wheat flour
- 1/3 cup melted coconut oil or extra-virgin olive oil
- 1/2 cup honey or maple syrup
- 2 eggs
- 1/2 cup milk of choice or water
- 1 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 2 teaspoons vanilla extract
- 1/2 teaspoon fine-grain sea salt
- 1/4 teaspoon ground nutmeg
- Optional: 3/4 cup roughly chopped raw walnuts or pecans
Directions:
- Preheat the oven to 325°F (165°C).
- Grate the zucchini and gently squeeze out excess moisture.
- In a large bowl, whisk together the oil, honey, eggs, milk, and vanilla.
- Add the flour, baking soda, cinnamon, salt, and nutmeg. Mix until just combined.
- Fold in the zucchini and nuts (if using).
- Pour the batter into a greased loaf pan.
- Bake for 55-60 minutes, or until a toothpick comes out clean.
- Cool in the pan for 10 minutes, then remove and cool completely on a wire rack.
Nutritional Information (per slice, assuming 12 slices):
- Calories: 216
- Fat: 15g
- Protein: 4g
- Carbs: 19g
- Net Carbs: 18g
- Fiber: 1g
Storage Instructions
Room Temperature: If you plan to consume the bread within 2–3 days, store it in an airtight container or tightly wrapped in plastic wrap at room temperature to maintain its freshness.
Refrigerator: For longer storage, place the bread in a resealable plastic bag or container and store it in the refrigerator for up to a week.
Freezer: To keep the bread for up to 3 months, wrap it tightly in plastic wrap, then in aluminum foil, or place it in a freezer-safe bag. Thaw it overnight in the refrigerator or at room temperature when ready to eat.
Reheating: To enjoy the bread warm, toast slices lightly in a skillet or toaster oven for a fresh-baked feel.
You Might Also Like
Zucchini Fritters
10 Mediterranean Diet Lunch Ideas
Mediterranean Diet Food List + 3-Day Menu Plan and Printable PDF List
Shakshuka Recipe For 4
8 Mediterranean Diet Breakfasts for Beginners
