California Prunes and Feta Bites
Great served as part of a buffet or snack table. I always find that snack tables are awash with high-carb food that can lead to sugar spikes, but this is a neat little appetizer that has a little of everything: slow-release carbohydrate and lots of fibre from the California Prunes and protein and calcium from the feta. The mint and cucumber add a freshness to the flavour.
Makes: 16Prep Time: 10/15 minutesCook Time: N/A
INGREDIENTS
- 160g feta
- 80g prunes
- 4 tsp yogurt
- Black pepper
- 24 mint leaves, 16 reserved for garnishing
- 16 slices cucumber, thick enough to be rigid when picked up
DIRECTIONS
You can make this by pulsing it in a food processor, or you can do it by hand. Unless I am making vast quantities I prefer to do it by hand so I get my preferred texture: slightly chunky rather than a smooth paste – but do whichever you prefer.
If you are making by hand:
- Chop the California Prunes
- Mash in the feta
- Add the yogurt to thin it a bit and make it easier to mash together
- Grind in some black pepper to taste
- Separate out the nicest looking mint leaves for garnishing
- Shred the rest and add to the mixture
- Stir to combine
- Put a spoonful of your mixture onto each slice of cucumber and top with a mint leaf
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 | 48 |
| SATURATED FAT | 1.5g |
| TOTAL FAT | 2.3g |
| FIBRE | 1.6g |
| PROTEIN | 2.2g |
| SODIUM | 118mg |
| CHOLESTEROL | 9mg |
| CARBOHYDRATE | 5.5g |