Fig, Date, and Walnut Quick Bread

Dried fruits like figs and dates are good sources of potassium and fiber. Here they're paired with heart-healthy walnuts and a mixture of whole wheat and white flours. One slice of this sweet, rich bread adds a generous 227 milligrams of potassium to your daily tally.

Yield: 12 servings (serving size: 1 slice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 192
  • Calories from fat: 27%
  • Fat: 5.8g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 2.5g
  • Protein: 4.4g
  • Carbohydrate: 32.5g
  • Fiber: 2.9g
  • Cholesterol: 36mg
  • Iron: 1.4mg
  • Sodium: 216mg
  • Calcium: 55mg

Ingredients

  • 3/4 cup low-fat buttermilk
  • 1/2 teaspoon finely grated lemon rind
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground cloves
  • 2/3 cup chopped dried figs
  • 1/3 cup chopped pitted dates
  • 1/2 cup packed brown sugar
  • 2 tablespoons canola oil
  • 2 large eggs
  • 3/4 cup whole wheat flour (about 3 1/2 ounces)
  • 3/4 cup all-purpose flour (about 3 1/3 ounces)
  • 1 1/2 teaspoons baking soda
  • 1/8 teaspoon salt
  • Cooking spray
  • 1/3 cup chopped walnuts

Preparation

  1. Preheat oven to 350°.
  2. Heat first 4 ingredients in a small, heavy saucepan over medium heat just until bubbles begin to form around edge (do not boil). Remove from heat; stir in figs and dates. Let stand 20 minutes or until fruit softens.
  3. Combine sugar, oil, and eggs in a large bowl; stir with a whisk until well blended. Stir in cooled milk mixture.
  4. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking soda, and salt in a large bowl; make a well in center of mixture. Add milk mixture to flour mixture, stirring just until moist. Spoon batter into an 8 x 4-inch loaf pan coated with cooking spray. Sprinkle walnuts evenly over batter. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on a wire rack.
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