California Prunes Caponata Bruschetta
Most people have heard of the Mediterranean Diet by now, but not everyone finds it easy to incorporate it into their lives. This recipe is a one-stop-shop with lots of elements from the Mediterranean Diet, like loads of vegetables, fibre, nuts and healthy fats – and it’s even better if you serve it with some salmon. Perfect for a summer barbecue. The reason the Mediterranean Diet is so good for us is that it reduces inflammation and lowers the risk of non-communicable diseases, like cancer, dementia, and heart disease meaning that it’s good for your body as well as your taste buds!
Makes: 4
INGREDIENTS
- 4 tsp olive oil
- To serve
- 2 aubergines, cut into small dice
- 4 slices wholegrain sourdough
- 1 red onion, cut into small dice
- ½ clove garlic, peeled
- 2 stalks celery, cut into small dice
- 2 tins of chopped tomatoes, drained
- 1 tbsp capers
- 1 handful green olives, roughly chopped
- 8 California Prunes, finely chopped
- 2 tbsp red wine vinegar
- 2 tbsp pine nuts, toasted
DIRECTIONS
- Preheat the oven to 200C.
- Roast the aubergines, celery and onions in the olive oil for about 20mins until soft.
- When they are done, transfer to a large pan and cook over a medium heat.
- Add the drained tomatoes, capers, olives, California Prunes and red wine vinegar and cook for about 10mins until piping hot.
- Meanwhile, toast the bread. Once done, rub the cut side of the garlic on to the toast and top with the caponata.
AUTHOR
Jo Travers BSc RD MBDA
Registered dietitian and professional nutritionist, author of the book The Bone-Strength Plan, Jo Travers is also known as “The London Nutritionist”. She has come onboard the California Prune Board as an ambassador to help us spread the word of the health and nutritional benefits of prunes.
NUTRITION FACTS
| CALORIES | 273 |
| SATURATED FAT | 5% |
| TOTAL FAT | 12% |
| FIBRE | 52% |
| PROTEIN | 9.3g |
| SODIUM | 7% |
| CHOLESTEROL | 0% |
| CARBOHYDRATE | 15% |