Carrot, Zucchini and Apple Bread Recipe

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An apple a day keeps the doctor away may be an old saying, but there is some truth to it when we consider the rich nutrient profile of apples. They are a source of polyphenols, including quercetin, which has been shown to have antioxidant and anti-inflammatory effects that support cardiovascular and metabolic health in women (Hyson, 2011). A diet rich in polyphenols has also been linked to improved hormonal balance through modulation of oxidative stress and inflammatory pathways (Vauzour et al., 2010).

This carrot, zucchini and apple bread is a delicious way to sneak in extra vegetables while enjoying a naturally sweet, nut-free treat. Surprisingly, it tastes a lot like pumpkin bread, even though there is no pumpkin in sight. Packed with fibre and micronutrients, it is a wholesome snack that works just as well in a school lunchbox as it does for breakfast with a side of protein.

You can absolutely leave the honey out if you prefer, as the apple and carrot provide natural sweetness on their own.

When toasted and topped with a little butter, this bread makes a comforting snack. It is also delicious served with cottage cheese in the morning for a protein boost. You can slice it and freeze it for easy grab-and-go options, making it a versatile recipe for busy women and families.

Carrot, Zucchini & Apple Bread

Ingredients

Makes 1 loaf: 10-12 serves

• 75 ml coconut oil, melted

• 100 g honey (optional)

• 2 eggs

• 125 ml milk

• 250 g wholemeal flour or spelt flour

• 1 tsp bicarbonate of soda

• 1 tsp cinnamon

• ½ tsp salt

• ½ tsp nutmeg

• 1 zucchini, grated

• 1 carrot, grated

• 1 apple, grated

Method

1. Preheat your oven to 160°C. Line a bread tin or use a silicone mould.

2. Grate zucchini and carrot, sprinkle with salt, and let sit for 5 minutes.

3. In a bowl, whisk together melted coconut oil, honey, eggs, and milk to form the wet mix.

4. In a separate bowl, combine flour, bicarbonate of soda, cinnamon, and nutmeg. Add to the wet mix and whisk to form a batter.

5. Squeeze excess liquid from the zucchini and add it to the batter. Grate the apple and add it along with the carrot to the batter. Fold all three into the mix until just combined.

6. Spoon into the prepared bread tin or mould and bake for 45–50 minutes, or until a skewer inserted into the centre comes out clean.

Why This Bread Works for Women’s Health

This recipe is high in fibre from the wholemeal flour, vegetables, and apple, supporting digestive health and blood sugar balance. Fibre intake is linked to improved oestrogen metabolism, which plays a role in reducing risks of hormone-related conditions (Gaskins et al., 2009). The spices cinnamon and nutmeg also bring more than just flavour. Cinnamon in particular has been studied for its role in improving insulin sensitivity, a key factor in women’s reproductive and metabolic health (Anderson, Zhan, & Luo, 2023).

Serving Suggestions

• Toast and top with butter for a warming snack

• Add cottage cheese for a protein-packed breakfast

• Slice, wrap, and freeze for easy school lunchboxes

• Enjoy as a naturally sweet treat with tea or coffee

Professional Nutrition Guidance

While this bread is a nutritious option to add variety to your week, every woman’s hormonal and nutritional needs are unique. If you would like tailored guidance for hormone balance, gut health, or family-friendly nutrition strategies, book a consult with me.

If You Liked This Recipe

You may also enjoy my other hormone-friendly bread recipes:

• Wholesome Pumpkin Bread

• Flax Bread

• Banana Bread

References

Anderson, R. A., Zhan, Z., & Luo, R. (2023). Cinnamon: A systematic review of safety and metabolic effects in humans. Journal of the Academy of Nutrition and Dietetics, 123(3), 567-581. https://doi.org/10.1016/j.jand.2022.10.014

Gaskins, A. J., Mumford, S. L., Zhang, C., Wactawski-Wende, J., Hovey, K. M., Whitcomb, B. W., ... & Schisterman, E. F. (2009). Effect of daily fibre intake on reproductive hormones and ovulatory function in healthy premenopausal women. The American Journal of Clinical Nutrition, 90(4), 1061-1069. https://doi.org/10.3945/ajcn.2009.27990

Hyson, D. A. (2011). A comprehensive review of apples and apple components and their relationship to human health. Advances in Nutrition, 2(5), 408-420. https://doi.org/10.3945/an.111.000513

Vauzour, D., Rodriguez-Mateos, A., Corona, G., Oruna-Concha, M. J., & Spencer, J. P. (2010). Polyphenols and human health: Prevention of disease and mechanisms of action. Nutrients, 2(11), 1106-1131. https://doi.org/10.3390/nu2111106

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