Plum Cocoa Nut Spread
Prunes, with their abundant potassium, ensure balanced blood pressure. The nuts provide plenty of omega-3 fatty acids, which have a positive effect on the heart and blood vessels.
If plums have too strong a taste of their own, you can also prepare the cream with dried dates. When buying dried fruit, you should always make sure that it is unsulfured, because sulfurized fruit can cause headaches in sensitive people.
(Percentage of daily recommendation)
| Calorie | 92 cal. | (4 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 18.4 mg | (2,300 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 43.2 μg | (72 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 0.8 mg | (7 %) | ||
| Vitamin B₆ | 0 mg | (0 %) | ||
| Folate | 5.2 μg | (2 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 0.7 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 0.3 mg | (0 %) | ||
| Potassium | 158 mg | (4 %) | ||
| Calcium | 14 mg | (1 %) | ||
| Magnesium | 26 mg | (9 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 0.3 μg | (0 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 8.1 mg | |||
| Cholesterol | 5.1 mg | |||
| Complete sugar | 47 g |
Ingredients
- Ingredients
- 3 ½ ozs Prune
- ½ Vanilla bean
- 1 Tbsp ground hazelnut kernels
- 1 Tbsp ground almonds
- ¼ oz cocoa powder (1 tbsp; heavily de-oiled)
- 1 pinch cinnamon
- 2 Tbsps soft butter
- 1 Tbsp Maple syrup
Preparation steps
Soak prunes with 2 ounces of water for about 30 minutes. Then mix finely. In the meantime, cut the vanilla pod in half lengthwise and scrape out the pulp with a knife.
Toast nuts and almonds in a hot pan over medium heat for 3-4 minutes. Let cool for 5 minutes. Mix nuts, almonds, cocoa powder, vanilla pulp and cinnamon well. Stir in plum puree, butter and maple syrup. Serve immediately as a spread or pour into a screw-top jar and store in a cool place.