get your carrot on
BHG TV’s ‘Fast Ed’ Halmagyi finds a clever way to indulge your sweet tooth and still up the ante on nutrition
Vegetables for dessert? Give it a go. As this tempting treat proves, you can have your slice – and eat it too.
ROASTED CARROT AND COCONUT SLICE
PREP TIME: 15 MINS
COOK TIME: 2 HOURS 40 MINS SERVES 24 (1 PIECE PER SERVE AS A SNACK)
2kg medium carrots, peeled
2 tsp olive oil
11/2 tsp fennel seeds, toasted and
cracked (see Cook’s Tip)
2 Tbsp rice malt syrup
160ml (2/3 cup) milk
1 pink lady apple, grated 240g (1½ cups) wholemeal
45g (½ cup) desiccated coconut 4 egg whites (from 60g eggs)
1 Preheat oven to 180°C (fanforced) and line an oven tray with baking paper. Spray a 20 x 30cm slice tin with cooking spray and line with baking paper.
2 Toss carrots and oil in a large bowl. Transfer to lined tray. Cover with foil. Bake for 1 hour. Uncover and bake for a further 1 hour, until very tender. Set aside to cool.
3 Transfer carrots to a large bowl and mash until smooth. Stir in fennel seeds and rice malt syrup and mix well. Stir in milk and apple and mix again. Fold in flour and coconut.
4 Beat egg whites in a large bowl until soft peaks form, then fold gently into carrot mixture. Spoon mixture into lined slice tin. Bake for 35-40 minutes or until golden and firm on top (inside should be moist). Let slice cool before serving.
• To toast fennel seeds, cook, stirring, in a small non-stick frying pan over medium heat for 2 minutes or until aromatic. Crack fennel seeds with the back of a knife or in a mortar and pestle. • Keep the slice in the fridge for up to one week.