Blueberry Gingerbread with Pistachios by Cheryl Forberg

16 servings

2 cups white stone-ground whole-wheat flour
2 tablespoons ground flaxseed
2 teaspoons baking soda
1/4 teaspoon salt
2 teaspoons ground ginger
I teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/8 teaspoon ground nutmeg
1/3 cup grapeseed or olive oil
2 large eggs
2/3 cup unsulfured molasses
2/3 cup low-fat milk
I teaspoon pure vanilla extract
1/2 cup chopped dried blueberries
1/4 cup shelled and chopped pistachios


Preheat the oven to 350 degrees. Lightly coat an 8x8-inch baking pan with cooking oil spray. In a bowl, measure the flour, flaxseed, baking soda, salt, ginger, cinnamon, doves and nutmeg. Set aside. In another bowl, whisk together the oil, eggs, sweetener, milk and vanilla extract.

Make a well in the reserved dry ingredients and pour in the liquid mixture. Stir until just combined. Fold in the fruit and nuts.

Pour the batter into the prepared pan. Bake for 10 minutes. Reduce the oven temperature to 325 degrees and bake for 30 to 35 minutes longer, or until a toothpick used to test done ness comes out clean.

Nutritional information (per serving):Calories 190, fat 7 g, sat fat 1 g, cholesterol 25 mg, sodium 220 mg, carbohydrate 26 g, fiber 3 g, sugar 12 g, protein 4 g

*Adapted with permission from A Small Guide to Losing Big by Cheryl Forberg RD (Flavor First Publishing 2015)

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fun facts

Pistachios, when eaten with high-carbohydrate foods, may result in lower than expected blood sugar levels, an important factor in reducing risk of diabetes.

According to a Penn State University study, it is suggested that pistachios reduce the body's biological response to stress.

One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%).

Pistachios are high in phytosterols which may lower cholesterol levels and decrease the risk of heart disease. In animal studies phytosterols have been shown to potentially have anti-cancer properties.

One serving of pistachios is 49 nuts, more than any other tree nut.

Forty-nine pistachios serve up to 20 percent of your Daily Value of B6, about the same as half an avocado.

You can obtain more dietary fiber from a serving of pistachios (3g) than a 1/2 cup of cooked broccoli, and the same amount of dietary fiber as an orange or an apple — approximately 10 percent of the Daily Value.

Just a single serving of pistachios provides you with the same amount of protein in a one-ounce serving of soybeans and can serve as a protein alternative to meat, poultry or beans according to the USDA Food Guide Pyramid.

Pistachios are a naturally cholesterol-free snack and contain just 1.5 grams of saturated fat.

Celebrate the greatness of nuts! October 22 is National Nut Day and February 26 is National Pistachio Day!