Perfectly spiced, moist, and aromatic, this Pumpkin Kefir Quick Bread is soon to become a family favorite. This delicious baked treat can be enjoyed for breakfast or dessert and can make a great holiday offering. Share the kefir love with each slice.
Pumpkin Nutritional Benefits
- Rich in fiber, which will help you feel fuller for longer! One cup of canned pumpkin contains seven grams of fiber.
- Low in calories – fewer than 30 calories per serving.
- Full of vitamin A, which is critical for healthy vision and a strong immune system. One cup of raw pumpkin delivers nearly double your daily vitamin A needs.
- One cup contains 2.5mg of lutein and zeaxanthin. These antioxidants have been shown to reduce the risk of chronic eye diseases.
- May protect Type-1 diabetics by helping to lower high-blood sugar. A recent Chinese study found that extract of the Asian pumpkin helped protect the pancreatic cells of type-1 diabetics from further damage.
- A good source of vitamin C for immunity.
- The seeds are rich in cancer-fighting antioxidants, minerals zinc, magnesium, copper, and phosphorus. Simply rinse them off after carving, pat dry, toss with olive oil and salt, and roast at 350°F for 20 minutes.
Prebiotics + Probiotics = a Healthy You
Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of foods. Your body actually can’t digest prebiotics, so they’re what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular.
Research has found that consuming a variety of prebiotic and probiotic food sources may improve your body’s natural functions, including both your immune and digestive system.
How to Eat More Prebiotics:
To optimize the environment for probiotics, it’s recommended to consume an accompanying prebiotic. Synbiotics are foods or supplements that contain both prebiotics and probiotics. Don’t let the name intimidate you, it’s very simple. If you’re making kefir smoothies (a source of probiotics) or pouring it over granola and fruit (source of probiotics), you’re eating a synbiotic meal.
Foods that contain prebiotics include fruits, vegetables, legumes, and whole grains. Simply pair them with probiotic-rich foods like kimchi, miso, tempeh, or kefir.
- ½ cup Plain Lowfat Kefir
- 2 cups whole wheat pastry flour
- 1 cup pumpkin puree
- ½ cup maple syrup
- 1 tsp vanilla extract
- 2 eggs
- 2 tbsp melted coconut oil
- 1 tbsp pumpkin pie spice
- 1 tsp baking powder
- ½ tsp baking soda
- ½ tsp salt
- Garnish: pepitas
- Preheat your oven to 350F.
- Grease a 9 x 5 inch bread pan with non-stick cooking spray or oil. Set it aside.
- In a medium bowl, add eggs, kefir, vanilla, pumpkin, maple syrup and coconut oil and mix until combined.
- In a large bowl, sift together the flour, baking soda, baking powder, sugar, salt and spices.
- Slowly add the wet ingredients to the dry and mix until combined (careful not to over mix – a few lumps are ok).
- Pour batter into the prepared bread pan. Sprinkle the top with pumpkin seeds and additional cinnamon or pumpkin pie spice, if you’d like.
- Bake for 55-65 minutes. After the first 30 minutes, cover the top with foil to prevent excess browning and burning. After 55 minutes, insert a toothpick into the center of the bread to test for doneness. It should come out clean. If it doesn’t return the pan to the oven and check every five minute until the bread is completely cooked.
- Remove the pan for the oven and allow the bread to cool in the pan on a wire rack before removing.
- Enjoy smothered with butter, whipped farmer cheese or spread of your choosing!