Coconut Bars (Prune Whip and walnut topping on coconut crust)
Prunes (dried plums) are much more than a fiber-rich laxative food–I hope to demonstrate that they can be made into a yummy dessert that’s good for you! They are full of anti-oxidants and even though high in sugar they are low glycemic compared to most fruits. When made into a creamy dessert or topping they require no added sugar. Also, prune whip is very filling so that it is difficult to eat more than a small serving (about 1/2 cup). It can be served with chopped nuts or be used as a topping over coconut pie crust to make squares as pictured above.
In general, proceed with caution when it comes to dried fruit. Besides being high in natural sugar, they stick to the teeth and can cause tooth decay. When dried fruit is soaked or stewed it is not as sticky but brushing teeth after eating is still a good idea. I prefer to soak rather than stew dried fruit as it remains raw and retains more nutrients.
If you are pre-diabetic or have diabetes, take your blood sugar after eating a serving of prune whip to be sure it doesn’t elevate your blood sugars too much.
2 cups organic unsweetened pitted prunes (cut each in 1/2 to insure there are no pits or remnants of pits)
filtered water to soak prunes
1 organic lemon
1/2 cup coconut milk or organic whipping cream
Place prunes in a bowl and press them down to condense them somewhat. Add just enough water to almost cover them. The soak water will be used in this recipe so avoid adding too much water–use just enough to soften and hydrate the prunes. Cover the bowl and let sit overnight on your kitchen counter.
In the morning the prunes should be softened and plump; transfer the prunes and the soak water to the food processor. Use a fine grater to grate all of the outer yellow rind of the lemon (lemon zest) onto the prunes. Juice the lemon and add all of the juice to the prunes. Process the mixture until thoroughly blended and smooth. Add the coconut milk or the cream. Process again until well blended. Keep refrigerated–best used within 3 days.
