Just returned, completely rejuvenated, from a trip to a see friends and relatives up north. Minnesota and North Dakota are some of my favorite places on Earth. I feel revitalized from being immersed in this uplifting, highly social culture for two weeks. Let me explain: In Fargo, North Dakota and elsewear, the human connection, the sense of community, is strong in the smallish Midwestern towns. How refreshing!
How does that observation relate to low carb cooking? You might be surprised to find out that North Dakota has fabulous health food stores! The selection is much more extensive, and the food more competitively priced compared to what you can find in my Florida hometown. Of course I stocked up, and will be sharing some of these food finds with you.
Have you tried buckwheat flour before? I’ve used it in a couple of recipes (my Molten Lava Cake and Gluten-free Wraps), but never in large amounts. It’s not a grain, but a seed, highly nourishing with its low starch content and antioxidants. As you probably know I’m not big on typical gluten-free flour because of their highly processed nature and carb counts (20+ grams net carbs per 1/4 cup for most!). Fortunately, a little bit of buckwheat flour goes a long way. You can’t achieve the same “crust” on quick breads using almond flour or coconut flour alone. The buckwheat flour also helps to bind the nut meal into a smooth dough. Finally, it makes quick breads less mushy, which can be a common problem in low carb baking. Almond meal baked goods can be too moist, especially since we’re not using any sugar with it. I bought a bag of fresh buckwheat flour at a tiny health food store in Park Rapids, Minnesota. This flour ended up being much more mild tasting than the Bob’s Red Mill brand buckwheat I had been using, which has a strong earthy flavor to it. Look for no label, light colored buckwheat flour at your own local health food store. It’s reasonably priced, so you have no excuse not to try it out!
Put that buckwheat flour to good use in this ultra moist gluten-free Chocolate Zucchini Bread. It’s really sweet enough to be a rich chocolate cake, with a pleasant subtle spiciness from the cinnnamon and apple. Sugar-free, low carb, and dairy-free, as usual. I guessed on the measurement for Splenda, since I don’t care for the flavor. Just taste the batter, and add more Splenda to adjust the sweetness. Less is more with that stuff. The loaf you see here is made with apple in place of zucchini. Your house will smell so good when this is baking. Yum!
- 6 tablespoons coconut oil OR unsalted organic butter
- 2-1 oz squares unsweetened chocolate
- 1/2 cup honey OR 3/4 cup erythritol (can also use xylitol – see notes)*
- 1 teaspoon Stevia Select stevia powder
- 2 cups (5 ounces) grated peeled apple OR zucchini
- 3 large eggs
- 2 large egg whites
- 2 tablespoons unsweetened cocoa
- 1/4 cup + 2 tablespoons gluten-free flour (buckwheat, millet, etc.)**
- 2 cups blanched almond flour OR almond meal
- 1 tablespoon flaxseed meal
- 1 tablespoon vanilla
- 1 teaspoon sea salt
- 1 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1 teaspoon cinnamon
- Preheat oven to 350 degrees Fahrenheit.
- Grease an 8″ by 5″ loaf pan well with coconut oil, and sift cocoa powder over the bottom and up the sides.
- Cut a rectangle of parchment or wax paper to fit the bottom, and line the pan with it.
- Grate zuchini or apple and press between a dishcloth or paper towels to blot out moisture.
- Melt coconut oil gently in the microwave, or scoop out and heat in a double boiler until liquified. Measure out the tablespoons of liquid oil into a bowl. If using butter, melt until liquified.
- Whisk in eggs, whites, vanilla, stevia, and erythritol or xylitol, and beat for a couple minutes until sweetener is dissolved. If the brand of xylitol or erythritol you buy isn’t finely milled, then run it through your coffee grinder to powder it before adding to the batter.
- Chop chocolate and melt in 30 second intervals in the microwave until liquified; scrape into batter and beat well.
- Measure out almond flour by packing it into your measuring cup firmly, and scraping the top level.
- Whisk together dry ingredients, and stir into batter.
- Fold in grated zucchini or apple.
- Beat batter well for 2 minutes.
- Scrape into pan and rap the bottom forcefully on the counter to pop the air bubbles in the batter.
- Bake for 1 hour, until the top springs back to the touch.
- Cool for 10 minutes in the pan, then invert gently on to a plate and stand upright.
- Let cool for an hour, slice, and serve. It freezes well, with slices individually wrapped in plastic and foil.
- *You can use 1/2 cup plus 2 Tablespoons of xylitol in place of the erythritol or honey. A diabetic reader shared with me that 1 1/4 cup Splenda also works to sweeten this recipe, although I haven’t tried it.
- **To make this grain-free, add 1/4 cup arrowroot starch in place of the flour
- ~3.2g net carbs per 1/10th of a loaf, made with zucchini
- ~4.5g net carbs per 1/10th of a loaf, made with apple
Recipes from other blogs you might enjoy:
Gluten-Free Pecan and Apple Bread @ Straight Into Bed Cakefree and Dried
Grain-Free Banana Bread @ Feel Good Food
Grain-Free Sweet Potato Almond Butter Bread @ Deliciously Gluten Free Cooking
Have you tried buckwheat flour? What’s your favorite gluten-free flour? Share it with us in the comments section!
~OctAugust 18, 2009 at 8:05 pm (14 years ago)
I love this post. The farm reminds me very much of my mom & dad's farm where I grew up, and it's very cool to see a pic of you and not just your baking (though I love the baking pics!). I will definitely be trying the buckwheat flour zucchini bread. I'm going to whole foods tonight and a guy that I work with brought in some zucchini to share … perfect timing!
divalouAugust 18, 2009 at 9:44 pm (14 years ago)
YUMMY!! do you think Marrow would be ok to use in place of the courgette? they are the same thing basically arent they?
p.s. If you like apple crumble, marrows are really yummy as fake apple crumble!
Put chopped and lightly sauteed marrow in a oven dish, add some lemon & lime juice and sweetener.
Crumble flax meal, almond meal, cinnamon, sweetener and salt together with cold butter using your fingers.
sprinkle the crumble over the marrow and bake!
LeslieAugust 18, 2009 at 10:44 pm (14 years ago)
I love buckwheat flour.. I make some yummy buckwheat pancakes!
Alisa - Frugal FoodieAugust 19, 2009 at 3:01 am (14 years ago)
Yum, that bread looks wondeful!
AlisonAugust 19, 2009 at 6:52 am (14 years ago)
Vegetable marrow is a close relative of zucchini. I believe that they are interchangeable in recipes
SophieAugust 19, 2009 at 5:14 pm (14 years ago)
Lucky for me, I love both zucchini and apples :). I have never heard of marrow! Hope you're having a great summer.
AngelaAugust 20, 2009 at 7:40 pm (14 years ago)
That's very interesting to hear about your enjoyment of ND.
I grew up there but haven't been back for several years.
I had no idea that they would have such a great selection of health food. This certainly wasn't the case when I lived there. Glad to hear it!
I have visited MN recently and was extremely impressed with their natural food and small local farm selection.
(I live in Santa Cruz, CA (natural food store and small, local farm heaven) and have become very spoiled with our selection here and am therefore very difficult to impress with food selection. Typical Cali snob in that regard, lol)
Looking forward to reading about the ingredients you discovered on your trip. Yours is my favorite food blog:-).
CharskiAugust 20, 2009 at 8:13 pm (14 years ago)
I made this bread yesterday and it is FAB-OOO! It's especially good with a schmear of organic peanut butter on top. Kind of like a healthy PB cup!
KellyAugust 21, 2009 at 2:57 am (14 years ago)
This was so fun to read, and see your photos! And the recipe looks great! I also love buckwheat flour, and you have inspired me to use it more! Thanks!
PS my family moved to Minnesota when they came here from Denmark 🙂
BarbaraAugust 21, 2009 at 12:51 pm (14 years ago)
yes, buckwheat is wonderful, though still a bit higher than other nuflours, so I use it sparingly. but it is great for women with hormonal problems, and makes a great pancake! in france, it is the staple flour for their crepes/galettes.
i love your blog, a lot of creativity! … and there really is nothing like like the good ol' charm of a midwestern town 🙂
krisAugust 21, 2009 at 4:22 pm (14 years ago)
Hi Lauren..MN is where I grew up and I completely agree. You look happy! 🙂
SpeedwellAugust 22, 2009 at 3:49 pm (14 years ago)
Lauren, I have had good luck using erythritol one-for-one in place of the granulated Splenda measurement in some of your baked goods recipes. I haven't tried xylitol, because of the significant calorie content and because I just like erythritol's taste. I can't use stevia in any meaningful amount, but the food still comes out sweet enough for me even without it. I wonder if something about baking in the presence of moisture potentiates erythritol's sweetening power or damages Splenda's.
jlelliotAugust 24, 2009 at 2:47 am (14 years ago)
I just found your blog, and your recipes look delicious! i'm in durham, nc as well – and have been primal for 6 months now. thanks for such a great resource!
LaurenAugust 25, 2009 at 10:59 pm (14 years ago)
Oct – That's so cool you grew up on a farm. Let me know how the bread works out for you!
Divalou – Looks like someone answered your question. 🙂
Leslie – Buckwheat pancakes sound great!
Alisa – Thank you!
Alison – Thank you for sharing that helpful tip.
Sophie – Hope your summer is going well, too!
Angela – Thank you so much for the sweet comment. 🙂 It must have been quite a change moving from ND to Cali!
Char – Thanks for sharing your results! You are suck a rockstar in the kitchen. 🙂
Kelly – I couldn't tell at ALL your ancestry by looking at your family of blue eyed blondes. 😉
Barbara – You are right about Midwestern towns! I didn't know buckwheat could be used for those issues. It's a great faux-grain!
Kris – I was! You are lucky to have grown up in such a beautiful place with smiling faces. 🙂
Speedwell – The moisture definitely helps the erythritol to stay sweet, whereas if it crystallizes, you won't taste the sweetness (just that "cool" sensationg).
jlelliot – Congrats on going primal! Might have seen you around Whole Foods at some point then, eh? 😉
TricinaAugust 26, 2009 at 6:54 pm (14 years ago)
You read my mind! I was just thinking that this is the time of year I usually make a chocolate chip zucchini bread. Thank you for making this possible this year!
LynnersAugust 28, 2009 at 2:43 am (14 years ago)
TOO funny! I was specifically looking for a low carb zucchini bread recipe because a friend of mine gave me a gigantic one from her garden, and lo and behold what the latest post is on your site! Thanks!!! 🙂 Can't wait to try it…
Jenny PattersonAugust 28, 2009 at 10:44 pm (14 years ago)
Its funny how many people "used" to live in MN and ND. I grew up here (100 miles north of Fargo) and have stayed. Although I have visited the rest of the country, I will stay here!
Love the blog!
MargaretOctober 13, 2009 at 3:02 pm (14 years ago)
Just found your blog. My family is trying a low glycemic diet to try and help my daughter, who has epilepsy. Low glycemic diets can sometimes reduce seizure activities. I'm so grateful for your recipes. Good luck at school
BobbieOctober 27, 2009 at 4:26 pm (14 years ago)
Hey Lauren. Thank you for the Yummy recipies. Yours is my fav blog. My dauther is allergic to eggs..Can we use egg substitutes in place of eggs?
LaurenOctober 27, 2009 at 7:36 pm (14 years ago)
Bobbi, I have never worked with egg substitutes! You might try adding a tablespoon of flax meal, and ENERG-E egg replacer, as directed on the package. Hope that helps! 🙂
RitaniDecember 8, 2009 at 4:30 am (13 years ago)
This is the second recipe that I have made from your site in the last two days. The chocolate zuccini bread turned out well, as did the coconut flour muffins. I really don't understand why you want to encourage the use of the artificial sweeteners? Why not simply use honey and stevia? That is what I used to sweeten my treats and it was great!
LaurenDecember 8, 2009 at 9:25 am (13 years ago)
Hi Ritani! So glad you've enjoyed the recipes. I don't use a lot of honey because it is pure sugar. 🙂 Those who have to watch their carb intake feel better about eating these treats using calorie-free low/no carb sweeteners since erythritol has little to no glycemic impact. 🙂 Glad to hear that the honey is working well for you!
Jamie SternDecember 18, 2009 at 9:43 pm (13 years ago)
Looks great…thanks for sharing this one. Plan on making it this weekend.
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AdrianaApril 6, 2010 at 10:41 pm (13 years ago)
Have you tried this with other low carb flours besides buckwheat? I have such an assortment of odds and ends of flours and nut meals that I hate to add another: soy, almond, pecan, chick pea…
hobby bakerApril 17, 2010 at 3:37 am (13 years ago)
I LOVE this bread. I've made it quite a few times with a mix of erythritol and splenda. Fot those wondering about the splenda vs the other sweeteners: last time I decided to try it with all Splenda. Not nearly as good. The splenda did not hold enough sweetness after baking. It really needs the erythritol to give it that lovely full sugar taste. I also give my highest recommendation for the crunchy low carbs snack bars. To die for!
clarkMay 3, 2010 at 1:02 pm (13 years ago)
I go crazy over Zucchini!! Nice pictures.
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Hi I'm Marissa. I hope this is where I post my favorite pie to be in the drawing.
I love chocolate cream pie. My absolute favorite would have to be 'coconut cream' tie with 'lemon merengue'.
These pictures look so yummy, I want to eat them all! lol.
generic viagraDecember 3, 2010 at 12:27 pm (13 years ago)
Apples are my favorite.The combination of zucchini and apples making me crazy and i am definitely gonna try this.Thanks for sharing this nice eating stuff.
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Wow! That's awsome!
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NancyJune 26, 2011 at 11:54 pm (12 years ago)
Okay, I used buckwheat flour once for pancakes a long time ago. It was quite embarrasing for my whole family. Does it have that effect on anyone or maybe I used too much?
LaurenJuly 3, 2011 at 6:33 am (12 years ago)
Nancy, you may have used a bit too much. 🙂 It doesn't upset my system at all (unlike too much flax or xylitol!).
The Richmond FourJuly 22, 2011 at 7:17 pm (12 years ago)
Hi Lauren – thanks for posting this! My mom and I are currently restricted from any wheat-flour and sugar. Her birthday is coming up, and I'd like to make her a chocolate cake.. or something similar. I'm thinking of using this recipe, however, I'm stuck with the flour aspect. Any tips on possibly using coconut flour, tapioca flour, and/or almond flour? Thanks so much!
LaurenJuly 24, 2011 at 4:15 am (12 years ago)
Richmond – Use almond flour for the nut meal, and tapioca flour for the "gluten-free flour." Hope it turns out well for you!
Jon in MaineJuly 5, 2012 at 8:56 pm (11 years ago)
Made this a few days ago. Accidentally put the sweetener in the eggs before blending it. Now wanting to waste the sweetener and eggs I put the eggs and sweetener in the food processor. The bread came out great! I also used a 99% dark Lindt bar for the chocolate as I live by an outlet store in Maine.
Jon in MaineJuly 10, 2012 at 9:47 am (11 years ago)
I have now made this with pure stevia extract and erythritol a few times and then using Swerve as a sweetener. The erythritol and stevia was MUCH better. Had I used Swerve the first time I might not have made it again.
LaurenJuly 10, 2012 at 11:33 am (11 years ago)
Jon, I'm so glad you enjoyed the chocolate zucchini bread using stevia and erythritol. Thanks for sharing your experience baking this with various sweeteners!
Jon in MaineAugust 15, 2012 at 9:31 am (11 years ago)
I've been making this with fresh picked Maine blueberries instead of the choclate and it comes out great. I omit the cocoa, chocolate and the egg whites and add a cup of blueberries. Also add about 5-10 min to the time.
LaurenAugust 15, 2012 at 8:44 pm (11 years ago)
What a great twist on the recipe, Jon. Never thought to make it with a fruit. Thank you for sharing your tweak! 🙂 Does it come out with a different texture minus the egg whites?
Jon in MaineAugust 16, 2012 at 12:10 am (11 years ago)
The texture seems fine. I first tried the regular recipe and just used blueberries instead of the chocolate. However it seemed too moist on the bottom so i didnt use the egg whites the second time and it was fine.
Paula StevensonAugust 31, 2012 at 3:12 am (11 years ago)
Hi, I love your recipes and cannot wait to try several of them!!! My problem is I cannot use the alcohol sugar sweeteners, how much stevia can I use in its place?
Lauren B.January 3, 2013 at 5:50 pm (10 years ago)
Hi, Paula! For optimal taste and texture in my recipes it’s best to use a combination of sweeteners. You could try an artificial sweetener like Splenda if you are fine with using it and enjoy the taste of it. I haven’t had much experience baking with other sugar-free sweeteners since discovering erythritol. I hope you are able to tweak the recipes to your liking. 🙂
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e on matters involving military security.1IIIn attempting to deal with such questions, it is important to define the basic assumptions and objectives that should underlie U.S. policy. This requires an appraisal of what American military analysts refer to as the “China threat” as well as the arguments for and against future parallelism or cooperation with the Chinese in military matters…This is a premium articleYou must be a logged in Foreign Affairs subscriber to continue reading. If you wish to continue reading this article please subscribe , or activate your online account to get full online access.Log InBuy PDFBuy a premium PDF reprint of this article.SubscribeSubscribe and get premium access to ForeignAffairs.SubscribeThe twenty-first century will be characterized by the mass movement of people being pushed and pulled within and beyond their borders by conflict, calamity, or opportunity. War and human rights violations are already scattering millions across the world in search of safety. Globalization, with its attributes of economic expansion, unresolved poverty, and enduring insecurity, is prompting many people to leave their homes in search of better lives. Climate change and environmental degradation will further exacerbate such trends. At few times in history have so many people been on the move. The extent of human mobility today is blurring the traditional distinctions between refugees, internally displaced people, and international immigrants. Yet attempts by the international communi
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