The following quick bread embodies the traditional qualities of a treasured family heirloom recipe, despite the tropical fruits. If dried mango and pineapple are difficult to find, dried apricots and nectarines can be substituted. Most supermarkets carry boxed crystallized ginger in their Oriental Foods section.

Tahitian Quick Bread

Canola oil spray

2 large navel oranges

1/2 cup finely chopped dried mango, preferably unsweetened

1/2 cup finely chopped dried pineapple

1 1/4 cups all-purpose flour

3/4 cup whole-wheat flour

3/4 cup granulated sugar

1 tsp. baking soda

1 tsp. baking powder

1/2 tsp. salt

1 cup (8 oz.) plain low-fat yogurt

2 large egg whites

2 Tbsp. canola oil

1 tsp. pure vanilla extract

1/2 tsp. finely minced crystallized ginger or ground ginger

3-4 Tbsp. finely chopped macadamia nuts (optional)

Set oven rack in middle and preheat oven to 350 degrees. Lightly coat a standard loaf pan (8×4- or 9×5-inch) with cooking oil spray.

Over a large sheet of waxed paper, carefully grate oranges so just the zest, or thin, top orange layer of the peel, is removed. Take care that the bitter-tasting pith (white part) underneath is not included. This step can be done in advance if grated zest is tightly wrapped in plastic wrap or foil and refrigerated until ready to use. After grating, wrap oranges tightly in plastic wrap and reserve for another use, such as juicing.

In a large bowl, stir together flours, sugar, baking soda, baking powder and salt. In a separate bowl, combine yogurt, egg whites, oil, vanilla and ginger. Add yogurt mixture to dry ingredients and stir just until combined. (Do not over-mix or beat batter until smooth.) Stir in zest, mango and pineapple until just blended.

Pour into prepared pan and spread to even surface. For a more decorative presentation, sprinkle top of batter with chopped pecans.

Bake until cake tester inserted in center comes out clean, about 50 minutes. If pecans have been added to top of bread, begin checking bread after about 40 minutes. If nuts begin to darken, lightly lay a sheet of foil on top of pan to prevent nuts from burning.

Remove bread from oven and allow to cool on wire rack 10 minutes. Remove bread from pan and let cool on rack to room temperature.

Makes 12 servings.

Per serving: 192 calories, 3 g. total fat (less than 1 g. saturated fat), 38 g. carbohydrate, 4 g. protein, 2 g. dietary fiber, 270 mg. sodium.

The combination of sweet potatoes and cranberries in the following quick bread results in a rich, dense flavor.

Cranberry-Sweet Potato Bread

Canola oil spray

2 large eggs

3/4 cup light brown sugar, firmly packed

1/3 cup canola oil

1 cup mashed canned sweet potatoes

1 tsp. pure vanilla extract

1/2 tsp. orange extract

1 1/2 cups all-purpose flour

1/2 tsp. cinnamon

1/2 tsp. nutmeg

1/2 tsp. allspice or mace

1 tsp. baking soda

1 cup chopped dried unsweetened cranberries

1-2 Tbsp. Turbinado or Demerara sugar (optional)

Lightly coat a standard loaf pan (8×4- or 9×5-inch) with canola spray and set aside. Set oven rack in middle and preheat oven to 350 degrees.

In medium bowl, whisk eggs, sugar, sweet potatoes and extracts until well combined.

In large bowl, sift together flour, spices and baking soda. Make well in center of mixture and add sweet potato mixture. Mix until just moistened. (Do not over-mix or beat batter until smooth.) Lightly stir in cranberries.

Transfer batter to prepared pan. For a more decorative presentation, dust top of batter with light coating of Turbinado or Demerara sugar.

Bake 50 to 60 minutes, or until tester comes out clean. If sugar has been added to top of bread, begin checking bread after 30 minutes. If sugar darkens, lightly lay a sheet of foil on top of pan to prevent burning.

Remove bread from oven and allow to cool 10 minutes on rack. Remove bread from pan and set back on rack to completely cool. Seal bread tightly in plastic wrap, then foil. Tightly wrapped in foil, bread can be stored frozen for up to 1 month.

Makes 12 servings.

Per serving: 226 calories, 7 g. total fat (less than 1 g. saturated fat), 37 g. carbohydrate, 3 g. protein, 2 g. dietary fiber, 137 mg. sodium.

The secret to the following quick bread is a small investment of extra time to cook down apple cider, resulting in a bread with intense, apple-caramel flavor.

Pumpkin Cider Bread

2 cups apple cider

2 cinnamon sticks

5-6 navel oranges, to make 3 Tbsp. freshly grated orange zest

Canola oil spray

1 cup canned pumpkin pure’e

2 large eggs

1/4 cup canola oil

1/2 cup firmly packed light brown sugar

1 tsp. pure vanilla extract

1/2 tsp. orange extract

2 cups all-purpose flour

2 tsp. double-acting baking powder

1/2 tsp. salt

1/4 tsp. baking soda

1/4 tsp. nutmeg

1/4 tsp. mace

1/8 tsp. allspice

3-4 Tbsp. finely chopped pecans for garnish (optional)

In a saucepan boil the cider with cinnamon sticks until reduced to 1/4 cup. Let it cool. (This step can be done in advance and refrigerated until ready to use. Bring to room temperature before using.)

Meanwhile, over a large sheet of waxed paper, carefully grate oranges so just the zest, or thin, top orange layer of the peel, is removed. Take care that the bitter-tasting pith (white part) underneath is not included. This step can be done in advance if grated zest is tightly wrapped in plastic wrap or foil and refrigerated until ready to use. After grating, wrap oranges tightly in plastic wrap and reserve for another use, such as juicing.

Lightly coat a standard loaf pan (8×4- or 9×5-inch) with canola oil spray and set aside. Set baking rack of oven to middle and preheat oven to 350 degrees.

In large bowl whisk together pumpkin pure’e, eggs, oil, brown sugar, zest, extracts and reduced cider.

In separate bowl, sift together flour, baking powder, salt, baking soda, nutmeg, mace and allspice. Add dry ingredients, 1/3 at a time, into pumpkin mixture, stirring until just combined. (Do not over-mix or beat batter until smooth.)

Transfer the batter to prepared pan. For a more decorative presentation, sprinkle top of batter with chopped pecans.

Bake bread 60 minutes or until a tester comes out clean. If pecans have been added to top of bread, begin checking bread after about 40 minutes. If nuts begin to darken, lightly lay a sheet of foil on top of pan to prevent nuts from burning.

Remove bread from oven, set on rack and allow to cool 10 minutes. Remove bread from pan, set back on rack and allow to completely cool. Seal bread tightly in plastic wrap, then foil. Tightly wrapped in foil, bread can be stored frozen for up to 1 month.

Makes 12 servings.

Per serving: 190 calories, 6 g. total fat (less than 1g. saturated fat), 32 carbohydrate, 3 g. protein, 1 g. dietary fiber, 221 mg. sodium.