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Eating for two can be quite a conundrum: trying to pack in all the vitamins, minerals and fiber you both need without pushing the calorie count into the stratosphere. The secret is to make each calorie count nutritionally while satisfying your own ever-changing palate.
When cravings run to something sweet, try a home-baked goody. Here’s a low-fat bread that’s gorgeous, plump and brown, studded with prunes and walnuts. It also packs a nutritional wallop, being exceptionally high in vitamin A and fiber. Taking less than five minutes to mix by hand, it’s a snap to make.
Pumpkin Bread With Prunes and Walnuts
This moist, homey loaf is good for breakfast, as a side dish alongside savory soups or simply as a snack, especially when spread with low-fat cream cheese.
Nonstick cooking spray
1 cup canned pumpkin (not pie filling)
2/3 cup nonfat evaporated milk
1/2 cup sugar
1 cup whole-wheat flour
1/4 cup wheat germ
1 teaspoon baking soda
1/2 teaspoon each salt, cinnamon and ground cloves
1 cup prunes, snipped into thirds
2/3 cup walnuts, coarsely chopped
Preheat oven to 350° F. Spray a 9-by-5-inch loaf pan with nonstick cooking spray. In a large bowl, whisk together pumpkin, evaporated milk, egg and sugar. Set aside.
In a small bowl, combine the flour, wheat germ, baking soda, salt, cinnamon and cloves. Stir into the pumpkin mixture. Add prunes and walnuts, and stir until just combined.
Pour the batter into a prepared loaf pan and bake for approximately 50 minutes, or until a toothpick inserted into the center of the bread comes out clean. Cool on a wire rack for approximately 30 minutes before removing from the pan.
Nutritional information per serving (1/10 of cake): 203 calories, 27 percent fat (6 grams), 63 percent carbohydrate (32 grams), 10 percent protein (5 grams), 563 micrograms vitamin A, 52 milligrams calcium, 1 milligram iron, 16 micrograms folic acid.