February 24, 2017
Try this high-fibre ‘jam’ to keep the workings moving at their regular pace.
What happened to that finely-tuned machine that once described the workings of your body? As we age, the bearings start to rust and every process gets more sluggish as various bits run down. Add assorted medications and you may not, for example, be quite as ‘regular’ as you once were.
Try this high-fibre ‘jam’ to keep the workings moving at their regular pace. Spread it on toast or mix it into hot cereal; or plain low-fat, unsweetened yogurt. Easy to make, easy to eat.
Makes: 2 ½ C (625 ml)
Serves: 25 portions or 2 tblsp (25 ml) each
Preparation Time: 10 minutes
Shelf life: Will keep for 2 weeks in the fridge, or freeze it.
Ingredients:
- 1 C (250 ml) dried, pitted prunes
- 1 C (250 ml) raisins
- 1 C (250 ml) pitted dates
- ½C (125 ml) orange juice
- 2/3C (150 ml) prune juice
Optional:
- 1 C natural wheat bran for even more fibre
Instructions:
- Combine all ingredients in a bowl and soak overnight in the fridge.
- Blend in the blender until smooth.
- Serve.
Per Serving:
- Calories: 75
- Carbohydrate: 20 g
- Sodium: 2 mgs
- Protein: 0.6 g
- Fibre: 1.7 g
- Calcium: 12 mgs
- Fat: 0
Source: Dietitian Services of HealthLink BC / Healthy Eating for Seniors, Government of British Columbia.
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