THE GOOD CARBS KITCHEN

MAKING THE MOST OF DRIED FRUIT

PRUNE AND ALMOND BROWNIES
0:15 Prep • 0:25 Cook • 32 Servings • Chocolate treat • Festive fare

INGREDIENTS
200g (7oz) pitted prunes, chopped
1 cup water
75g (2½oz) cocoa powder
¼ cup plain wholemeal spelt flour or plain wholemeal flour
2 teaspoons baking powder
1 cup almond meal
½ cup raw sugar
2 eggs, at room temperature,
⅓ cup sunflower or light olive oil, plus extra for greasing
¼ cup buttermilk
1 teaspoon natural vanilla essence or extract
1 teaspoon icing sugar (optional), to dust

METHOD
Preheat the oven to 180°C/350°F (160°C/320°F fan-forced). Lightly brush a 16 x 26cm / 7 x 11in (base measurement) slice tin with a little oil to grease and then line with a piece of non-stick baking paper.

Combine the prunes and water in a small saucepan. Bring to a simmer over medium heat, reduce heat to low and simmer for 5 minutes, stirring occasionally, until almost all the water has evaporated and the mixture is pulpy. Transfer to a bowl and set aside to cool to room temperature.

Sift together the cocoa powder, flour and baking powder, returning any husks from the flour to the mixture. Stir in the almond meal and sugar.

In a separate bowl, combine the cooled prune pulp, eggs, oil, buttermilk and vanilla and use a fork to combine evenly. Add to the dry ingredients and use a spatula or large metal spoon to fold together until just combined.

Pour the mixture into the prepared tin and smooth the surface with the back of a spoon. Bake in preheated oven for 25 minutes or until moist crumbs cling to a skewer inserted into the centre. Cool in the tin.

Cut into 32 portions and serve sprinkled with icing sugar, if desired. These brownies will keep in an airtight container at room temperature for up to 4 days.

NUTRITION
Per serve 350kJ/ 85 calories; 2g protein; 5g fat (includes 0.8g saturated fat; saturated : unsaturated fat ratio 0.2); 8g available carbs (includes 5.5g sugars and 2.2g starch); 1g fibre

RECIPE
Anneka Manning, BakeClub

CRISPY CAULIFLOWER WITH BUCKWHEAT AND PINENUTS 
Prep: 10 mins • Cook: 30 mins • Serves: 6 • Gluten free • Vegan / Vegetarian

1 medium cauliflower
2 tablespoons olive oil
sea salt flakes
¾ cup raw buckwheat groats, rinsed
⅔ cup medium pitted black olives, roughly chopped
2 tablespoons salted capers, rinsed and drained
3 tablespoons toasted pine nuts
2 tablespoons currants

Dressing 
1 garlic clove, crushed
1 handful parsley, chopped
⅓ cup olive oil
2 tablespoons lemon juice
sea salt flakes and freshly ground pepper

METHOD
Preheat the oven to 190°C/375°F (fan 170°C/325°F). Line a baking tray with baking paper. • Rinse the cauliflower and cut through the thick core into quarters. Cut each quarter into thick slices and put into a bowl. If you prefer, cut them into large florets. Pour over the oil, sprinkle with a little salt and toss. Arrange the cauliflower on the tray and roast for 20–25 minutes, or until crispy and slightly charred. Set aside to cool.

While the cauliflower is roasting, bring a pot of water to the boil, tip in the buckwheat and simmer for 8–10 minutes, or until al dente. Drain, rinse and leave to cool to room temperature.

Whisk together the dressing ingredients, adding salt and pepper to taste, to make a chunky thick dressing. Watch the amount of salt you use, as both the capers and olives will provide a briny tang.

Put the cauliflower, buckwheat, olives, capers, pine nuts and currants in a bowl. Pour over the dressing and lightly tumble together. Serve at room temperature.

NUTRITION
Per serve 1505kJ/ 360 calories; 6g protein; 27g fat (includes 3.5g saturated fat; saturated : unsaturated fat ratio 0.15); 21g available carbs (includes 5.5g sugars and 15.5g starches); 5.5g fibre; 255mg sodium; 505mg potassium; sodium : potassium ratio 0.5.

RECIPE

Kate McGhie, The Good Carbs Cookbook, Murdoch Books.