There’s something so delightfully nourishing about a simple loaf that brings together fibre, healthy fats, and natural sweetness – and this Carrot Prune Walnut Loaf does just that. It’s more than a delicious bake; it’s a recipe that supports your gut health from multiple angles.
Prunes are well-known for bring fibre rich, including hemicellulose and pectin. These fibres adds volume to the stool, which helps to increase and speed up intestinal contractions (peristalsis), moving stool through the digestive tract more efficiently. Carrots add natural sweetness and of course dietary fibre. They’re especially rich in cellulose, hemicellulose, and lignin. These are insoluble fibres which have been shown to reduce constipation and create regularity with bowel movements. Whilst wholemeal or wholewheat flour, contains all elements of the grain including the bran (outer layer), germ and endosperm. The bran is especially fibrous and can support bowel regularity.
The fats in this loaf also matter: walnuts supply plant-based omega-3 fatty acids, which research links to lower gut inflammation and improved microbial diversity, while extra virgin olive oil contributes polyunsaturated fats (PUFAs) and bioactive polyphenols that act as antioxidants and prebiotics in their own right.
The end result is a loaf that tastes sweet and spiced, but also gives your microbiome something to celebrate.
CARROT PRUNE WALNUT LOAF
Serves 10
3/4 cup extra virgin olive oil
3 eggs
1/4 cup maple syrup
3 carrots, grated (approx 2 cups)
200g pitted prunes, roughly chopped
2 tsp cinnamon
1/2 cup chopped walnuts
250g wholemeal flour
2 tsp baking powder
Heat oven to 180C and line a 13x23cm loaf tin with greaseproof paper. To a large mixing bowl add olive oil, eggs, maple syrup, and whisk. Stir through carrots, walnuts and prunes. Add wholemeal flour, cinnamon and baking paper and mix. Pour into lined tin and bake for 40 minutes, or until a skewer comes out clean when inserted into the middle. Cool for 20 minutes in the tin and then transfer to a wire rack to cool completely. Slice and enjoy with a cuppa.
