July 3, 2017 / Lyn Jones / 0 Comments
Prunes contain a natural sugar called sorbitol, which helps relieve constipation. Like fibre sorbitol soaks up water wherever it can find it. Most fruits contain small amounts, but prunes are about 15% sorbitol, making them a potent bulking agent.
Prunes are a valuable fat substitute in recipes and can replace butter or oil in baked goods, cutting fat by as much as 980% without sacrificing flavour or texture:
Puree 8 oz (250g) (about 24 prunes) of pitted prunes in the blender with 6 Tabs of water.
In recipes, replace 1 Tab of fat with an equal amount of prune puree.
July 3, 2017 / Lyn Jones / 0 Comments
12 servings
2 cups whole wheat pastry flour (try spelt or use normal flour + some powdered milk for protein)
1.5 cups sugar
1 cup unsweetened cocoa powder
1/2 cup packed brown sugar
2 tsp bicarb
1 tsp BP
1/4 tsp salt
4 egg whites
1.25 cups brewed espresso or very strong coffee
1/2 cup coffee-flavoured liqueur or strong coffee
2 Tab canola oil
1 Tab vanilla extract
1.5 cups prune puree (see under own heading)
1. Preheat the oven to 180 degrees C. Coat a 12-cup Bundt pan with nonstick spray.
2. In a large bowl combine dry ingredients and mix well.
3. In a medium bowl, lightly whisk the egg whites, then whisk in the coffee, the strong coffee, oil & vanilla. Add the prune puree and mix well.
4. Make a well in the centre of flour mixture and pour in the coffee mixture; stir just until the ingredients are combined.
5. Pour into the prepared pan. Bake for 1 hour or until a toothpick inserted into the centre comes our moist but not wet.
6. Cool for 15 mins on a wire rack. Remove from the pan and place on the rack until fully cooled.
NOTE: 374mg sodium per serve!!