Fiber makes the difference in baking with prunes

Pureed prunes in baked goods like brownies and cakes cut fat

Wed., May 28, 2014

Debbie Arrington McClatchy-Tribune

Prunes 101

• Nutrition: Prunes pack a lot into a small piece of dried fruit. One dried plum contains about 20 calories. That’s 67 calories per ounce of pitted prunes or 418 calories per cup. Prunes are a good source of dietary fiber while also rich in vitamin K, vitamin A, numerous antioxidants and potassium, which may help prevent hypertension and stroke. Their high fiber content helps make them a natural laxative. Recent studies show prunes may promote bone health, particularly in post-menopausal women.

• Selection: Look for dried but still slightly moist prunes, preferably in a see-through vacuum-packed bag or container. Prunes should be plump, shiny, relatively soft and free of mold. Pitted prunes are easier to work with for recipes as well as snacking; 1 pound pitted prunes yields 2 1/2 cups.

• Storage: Store in a cool dark place in a sealed container or bag; they’ll keep for months without losing quality. In the refrigerator, they stay good for six months. Prunes may also be frozen. According to Sunsweet, prunes have a 12- to 18-month shelf life once dried.

• Preparation: Prunes are ready to eat out of the bag. They also may be rehydrated in warm water, orange juice, apple juice, tea or wine. Use them chopped or pitted whole in recipes. Puréed prunes may be used to replace up to half the fat in such baked goods as muffins or quick breads.

• What’s in a name: Like the California tree fruit, prune’s name traces back to France. In French, “prune” means “plum,” fresh or dried. In the United States, “prune” almost always designates the dried fruit of the “Improved French” variety. European plum varieties have a higher sugar content (and thus dry better) than varieties that trace back to Japan (such as Santa Rosa and Satsuma).

In 2001, the USDA officially re-identified the prune as the “dried plum” after industry pressure. At that time, industry leaders in California thought the prune suffered from a negative image as a laxative for the elderly. But recently, several marketing efforts have shifted back to using “prune.” According to prune giant Sunsweet, marketers found prunes had much better name recognition among consumers while “dried plum” sounds like just another dried fruit.

Prunes do a lot more in the kitchen than promote digestive health.

Cut fat while adding fiber and more nutrients to baked goods with pureed prunes. It’s the fiber that makes the difference.

Prunes contain 3.3 grams of fiber per 100 grams of fruit. How does fiber sub for fat? In baked goods, fiber holds air bubbles that help create “lift.” Leavening such as baking soda or baking powder releases carbon dioxide during baking and that inflates those air bubbles. The result is a lighter texture that also fools the mouth; it “feels” like fat, not fiber, to our tongues.

Before adding prune puree to every cake or quick bread, remember that prunes add their own strong flavor and color. Its dark purple hue fits a brownie, but doesn’t look as appealing in a yellow cake.

To make puree, process 1 cup pitted prunes (about 6 ounces) with 6 tablespoons hot water in a food processor until smooth. That makes 1 cup pureed prunes.

This Fudgy Chocolate Cake makes the most of prunes’ fat-cutting power while retaining their moistness. Instead of making puree, chopped prunes are simmered on the stovetop before adding to the batter. But the effect is the same: A lighter dessert with lots of rich taste but less guilt. (And it’s good for you, too.)

Sunsweet Growers, the nation’s major prune processor, also offers many prune recipes on its website, www.sunsweet.com.

Fudgy Chocolate Cake

From Sunsweet Growers

1 (9 ounce) bag pitted prunes, chopped

3/4 cup water

1 cup plus 2 tablespoons sugar, divided

1/4 cup heart-healthy buttery spread (such as Smart Balance), softened

1/2 cup fat-free milk

1 teaspoon almond extract

4 egg whites

1 cup flour

3/4 cup unsweetened cocoa powder

2 teaspoons baking powder

1/4 teaspoon salt

Melted raspberry jam and warmed chocolate fudge sauce (optional)

Preheat oven to 350 degrees. Bring prunes and water to a boil in a small saucepan; reduce heat and simmer for 10 minutes, stirring frequently, until mixture is very thick and liquid has been absorbed; let cool. Spray a 9-inch springform pan liberally with nonstick cooking spray, then coat with 2 tablespoons sugar, shaking out excess. Beat together remaining sugar, buttery spread, milk, extract, egg whites and prunes in a medium bowl for 3 minutes on high speed with an electric mixer. Beat in dry ingredients on low speed, then beat for a few minutes on high to make a light batter. Spread in prepared pan and bake for 40 to 45 minutes or until a toothpick inserted in the center comes out clean.

To serve, drizzle serving plates with a little melted jam, add slice of cake and drizzle with chocolate.

Serves: 10

Fiber makes the difference in baking with prunes

Fudgy Chocolate Cake

Ramen Fest back at Spokane Buddhist Temple

Sweet potato and a tangy glaze make turkey meatloaf special

Asparagus mimosa is France’s sunny, eggy ode to spring