Apple & Walnut Loaf - A Heart-Healthy, Wholesome Treat

If you're looking for a delicious, nutrient-dense loaf that’s free from refined flour, refined sugar, and dairy, this Apple & Walnut Loaf is the perfect choice. Made with wholesome ingredients, this loaf is naturally sweetened with fruit and packed with fibre-rich oats – a fantastic addition to a heart-healthy diet.

Oats & Heart Health

Oats are a powerhouse ingredient, particularly known for their benefits in lowering cholesterol. The beta-glucan fibre found in oats has been shown to reduce total and LDL (bad) cholesterol levels, which can contribute to improved heart health. Research supports these benefits:

• A study published in the American Journal of Clinical Nutrition found that beta-glucan from oats effectively lowers LDL cholesterol by increasing the excretion of bile acids, thereby reducing cholesterol absorption (Whitehead et al., 2014).

• Another study highlights how oats improve lipid profiles and support cardiovascular health by lowering cholesterol and inflammation markers (Ho et al., 2016).

• Further evidence suggests that whole grains, including oats, can significantly reduce the risk of coronary heart disease by promoting better cholesterol metabolism (Othman et al., 2011).

Apple & Walnut Loaf Recipe

This loaf is packed with nutrient-dense ingredients, offering natural sweetness from fruit and healthy fats from walnuts and coconut oil. Perfect for breakfast, a snack, or a satisfying dessert!

Ingredients:

• 2 eggs

• 1 banana

• 250g apple purée (ensure no added sugar)

• 250g oats

• ½ tsp bicarb soda

• ½ tsp salt

• 1 tsp cinnamon

• 1 tsp nutmeg

• ½ tsp baking powder

• 125ml coconut oil, melted

• 100g walnuts, chopped

Method:

1. Preheat oven to 180°C and line a loaf tin with baking paper.

2. In a stand mixer or with a hand beater, whisk the eggs until they double in size.

3. Mash the banana with a fork and add it to the eggs along with the apple purée. Stir to combine.

4. In a food processor or blender, blitz the oats until they resemble the texture of flour.

5. In a separate bowl, mix the oat flour with bicarb soda, salt, baking powder, cinnamon, and nutmeg.

6. Fold the dry ingredients into the wet ingredients until combined.

7. Stir in the melted coconut oil, then fold in the walnuts.

8. Pour the mixture into the loaf tin and sprinkle with rolled oats.

9. Bake for 30-40 minutes or until a skewer inserted in the centre comes out clean.

10. Allow to cool before removing from the tin. Slice, toast, and enjoy with your favourite spread!

A Nourishing Loaf for Any Occasion

This Apple & Walnut Loaf is not only wholesome and satisfying but also a great way to support heart health with every bite. Whether you enjoy it fresh, toasted, or with a spread of nut butter, it’s a simple yet nourishing addition to your week. Try it out and let me know what you think!