Nutrition
| Per 100 g | Per 1 oz (28 g) | |
|---|---|---|
| Energy | 333 kcal | 94 kcal |
| Protein | 23.2 g | 6.6 g |
| Fat | 10.7 g | 3 g |
| saturated | 1.7 g | 0.5 g |
| Carbohydrate | 31.5 g | 8.9 g |
| sugars | 12.6 g | 3.6 g |
| Fibre | 18.1 g | 5.1 g |
| Sodium | 301 mg | 85 mg |
Estimated from the ingredients, for the finished dried product. Actual values vary with the produce you use and how far you dry it.
Ingredients
- 3.4 kg broccoli, washed, chopped
- 1/4 tsp sea salt
- 3 tbsp lemon juice
- 1 cup cashews, soaked for 2 hours and drained
- 1 red capsicum, seeded, chopped
- 2 tbsp (30 ml) nutritional yeast
- 1 tbsp water
Instructions
- Cut the broccoli into small florets, each with a stub of stalk left on. The stub gives you something to hold and it dries at much the same rate as the head above it.
- Shake the florets properly dry after washing. A broccoli head holds water among its buds like a sponge, and that water thins the coating the moment the two meet.
- Blend the soaked cashews, capsicum, lemon juice, nutritional yeast, salt and water until it is as smooth as cream. Cashew grit lodges in the buds and stays damp there.
- Turn the florets through the coating by hand until each one is covered but not dripping. Pools of coating caught in the crevices are what make a soft bite.
- Set them on the trays head up and spaced apart. The buds meet the moving air that way, and the stalks are not sitting in whatever drains off.
- Dry at 41 °C for 12 hours. Start testing around three-quarters of the way through: the coating should have gone matt and come away from a fingertip leaving nothing behind.
- A finished bite crunches through the stalk and not merely through the shell. If the outside is crisp over a soft stem it needs longer at the same setting — turning the machine up only hardens the coating further.
- Jar them once they are cold and eat them within a fortnight. The coating is high in cashew fat and these lose their snap well before they lose their flavour.
