Food Security and Sustainability
To say "delicious" in Hawaiian, you say "ono." And this is a very ono bread, which showcases local ingredients. My neighbor at Kula has dozens of macadamia nut trees in her backyard, and was generous in letting me gather as many of the fallen crop as I wanted. No one warned me that these ono nuts are nearly impossible to crack. They have an extremely hard shell. I resorted to wedging one in a crack of my concrete sidewalk. I then smacked the nut with a small hammer and sent it right through my window! This only made me crave the ono nutmeats more, so I finally perfected a method using a small c-clamp and a larger hammer. I strongly recommend the purchase of already-shelled macadamia nuts.
Vegetable oil cooking spray
½ cup chopped macadamia nuts
1¼ cups sugar
2 teaspoons ground cinnamon
1¼ cups all-purpose flour
¾ cup toasted wheat germ
2 teaspoons baking soda
¼ cup canola oil
½ cup applesauce
2 teaspoons vanilla extract
2 cups cubed ripe mangoes (about 2 medium-sized mangoes)
Before you begin: Wash your hands.
- Preheat oven to 350°F (176°C).
- Coat a 9-by-5-by-3-inch loaf pan with the cooking spray.
- Combine all the dry ingredients in a large bowl; mix well.
- Whisk the eggs in a separate bowl; add the oil, applesauce, and vanilla and beat vigorously for 1 to 2 minutes.
- Pour the wet ingredients into the dry; stir just until the mixture is blended.
- Fold in the mangoes; some will break up, which is okay.
- Pour the mixture into the pan. Bake it for 1 hour.
Substitute equal amounts of papaya for the mango and almonds for the macadamia nuts.
Nutrition Nugget: Reduce the sugar and calories by using ¾ cup sugar and ½ cup spoon-able sugar replacement.
Recipe courtesy Cooking Healthy Across America by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005.
Serving size: 1 slice
Calories: 220; Total Fat: 8g; Saturated Fat: 1g; Cholesterol: 40mg; Sodium: 170mg; Total Carbohydrate: 33g; Dietary Fiber: 2g; Protein: 4g.
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