To help you with your goals, I’d like to give a traditional recipe a makeover. Way back when (circa 2007?) I was inspired by the Podleski sisters, Janet and Greta on the Food Network Show, Eat, Shrink, and Be Merry to creatively make recipes healthier yet still keep the flavour and fun. In fact, they inspired me to become a dietitian! Today this is something I do and love.
Today I have a delicious made-over brownie recipe. If you have a sweet and a chocolate tooth, brownies might be something you reach for. But with these ones, you can feel better because they are lighter – yet still retain the rich chocolate flavour. What a win-win!
But how is that possible?
The secret ingredient is actually California Prunes. I am excited to share new research on prunes: eating just one daily serving of 5-6 prunes supports bone health. Traditionally, prunes have been known to support digestive health with their high fibre content, which is why prunes are often recommended to help with constipation. Now they are regarded an ingredient that adds rich flavour and texture to a variety of recipes from smoothies, salads, and in this case, brownies!
At this time of year when you might be chasing your health goals, don’t forget that having a little indulgence here and there actually will help you keep on track with your goals. I am a dietitian, but I never believe in deprivation! Even better, these healthier and lighter brownies will help satisfy that sweet craving without the guilt factor.
RECIPE :: Moist and Fudgy Brownies with California Dried Plums
Prep Time 15 min | Cook Time 30 min | Serves 16
Cooking spray or oil
8 ounces semisweet chocolate
¼ cup vegetable oil
1/2 cup sugar
1/4 cup California Dried Plum purée (see tip below)
2 large eggs
1 teaspoon vanilla extract
1/3 cup all-purpose flour
1/2 cup coarsely chopped walnuts
2/3 cup pitted California Prunes
3 tablespoons hot water
In food processor, process California prunes and water until puréed. Cover and refrigerate up to 1 month. Makes ½ cup.
- Heat oven to 325ºF. Spray an 8 X 8” baking pan with cooking spray or spread with oil and line with parchment paper, leaving the paper overhanging on 2 sides; spray paper with cooking spray or use oil.
- In large heatproof bowl, melt chocolate with oil over simmering water. Whisk in sugar and California prune purée until mixed; whisk in eggs and vanilla.
- Fold in flour and salt just until blended; fold in walnuts. Scrape batter into prepared pan, spreading it evenly.
- Bake about 30 minutes or until a cake tester inserted into the brownies comes out clean.
- Cool in pan at least 10 minutes; remove from pan and cut into 2-inch squares.
Calories 176 | Cholesterol 26 mg | Total Fat 10 g | Sat Fat 3 g | Monounsaturated Fat 1g | Polyunsaturated Fat 4 g | Trans Fat 0 g | Sodium 27 mg | Carbohydrate 20g | Protein 3 g | Fibre 1 g | Potassium 94 mg