Sticky Maple Prune Biscotti

HomeClinics & ProgramsELLICSR KitchenSticky Maple Prune Biscotti

Skill Level	Easy

Preparation Time	15 minutes	Total Time	55 minutes
Servings	12 (2 biscotti per serving)	Cost Per Serving	$0.33

1 1/2 cups	Pitted Prunes, roughly chopped
1/4 cup	Maple Syrup
1/2 cup	Water
2 cups	Red Fife flour (unbleached All-Purpose Flour will also work)
3/4 cup	Ground Almonds
1	Cinnamon Stick (or 1/2 tsp Cinnamon)
2 tsp	Baking Powder
1 tsp	Orange Zest
1/2 cup	Kefir or Plain Yogurt

Preheat the oven to 350 degrees F.
Add the prunes, cinnamon stick and water to a sauce pan over medium heat. Bring to a boil and then turn down the heat. Simmer for about 5 minutes or until the prunes start to break apart. Stir in the maple syrup and continue to simmer for another 3 minutes. Remove from heat and place the prune mixture in a large bowl. Once the prune mixture has cooled, add the kefir or yogurt.
Combine the remaining ingredients in another bowl.
Slowly stir the dry ingredients into the prune mixture and continue to combine until you form your biscotti dough.
Press dough down onto a baking sheet lined with parchment paper. Roll the dough out until it is a rectangular sheet about 2 inches high. Bake for 30 minutes.
Remove from oven and reduce the heat to 300 F. When the biscotti slab is cool enough to handle, slice into 1 inch wide pieces.
Return to the oven for about another 10 minutes or until golden brown.

PDF link to nutrition facts table for Sticky Maple Prune Biscotti

Prunes are an excellent source of fibre, with 1 prune providing 1 gram of fibre. Fibre helps to keep the colon healthy by keeping food moving through your digestive tract. It helps prevent constipation and other digestive problems. Prunes contain a type of fibre which acts as a prebiotic (food for the healthy bacteria in your colon), which may lower colorectal cancer risk. Being overweight or obese increases colorectal cancer risk. Choosing foods high in fibre can help you get to and keep a healthy body weight.
Prunes are rich in plant nutrients called phenols. Phenols help protect cells from free radical damage, which may reduce the risk of heart disease and cancer.
Red fife is a type of wheat that is stone milled, which means that the flour includes the bran and germ parts of the grain. These portions of the grain contain most of the fibre, B vitamins and plant nutrients. Including whole grains such as red fife in your diet can reduce the risk of type 2 diabetes, heart disease, obesity and colorectal cancer thanks to the fibre they contain. Whole wheat also contains plant nutrients called lignans that may help prevent breast and other hormone-dependent cancers.