National Prune Day, observed annually on June 15th, is a time to celebrate the versatility and health benefits of prunes. Just so you are aware, while all prunes are plums, not all plums are qualified to be prunes. Prunes are made from a specific cultivar of plums known as the “French” or “d’Agen” plum. This particular variety is well-suited for drying due to its higher sugar content and relatively large size. California happens to be the world’s larger grower of prunes. While the terms “prune” and “dried plum” are often used interchangeably, the prune industry has made efforts to use “dried plums” on packaging to appeal to younger consumers.
Regardless of what you want to call the dried fruit, prunes and/or dried plums are nutrient dense and loaded with essential vitamins, minerals, antioxidants and fiber.
- A serving typically consists of 5 prunes which provides approximately 100 calories along with 3 grams of fiber, 24 grams of carbohydrates, 16 grams of naturally occurring sugar and 1 gram of protein.
- Despite their sweetness, prunes have a low glycemic index, meaning they cause a slower, more stable rise in blood sugar levels. This makes prunes a suitable snack for individuals managing their blood sugar. In addition, the fiber in prunes helps promote a feeling of fullness and aids in digestion which is beneficial for weight management and bowel regularity.
In honor of National Prune Day, let’s explore how easy it is to incorporate this versatile dried fruit into your diet:
- As a snack, prunes make a convenient and nutritious bite simply on their own.
- Make a trail mix and combine prunes with nuts, seeds, and a hint of dark chocolate for a satisfying energy-rich pick me up. Make this Chick Trail Mix using diced prunes instead of raisins.
- Sprinkle diced prunes into oatmeal or cold cereal to add some a bit of texture and some natural sweetness.
- Blend diced prunes into smoothies for a boost of fiber.
- Prunes can enhance the flavor and moisture of baked goods. Chop up some prunes and add to muffins, pancakes, or bread batter for a delicious twist. Sub out raisins for chopped prunes in these tasty Cinnamon Muffins.
- Add a twist to this Carrot and Raisin Salad by swapping out the raisins with some chopped prunes.
- Stuff prunes with cheese, nuts, and prosciutto or other complementary ingredients. Check out this Blue Cheese Stuffed Figs recipe for inspiration.
- Prunes pair well with cheese on a charcuterie board.
- Prunes lend depth to savory main dishes like tajines and pot roast.
and can be added to stews, stews, or braised meats for a touch of sweetness and flavor. This healthy Chicken and Brandy recipe features prunes and offers a subtle, sophisticated flavor in every bite.
- Enjoy stewed prunes. Simply cook prunes in water, along with lemon and maple syrup, until softened and expanded. Stewed prunes are versatile and can be enjoyed with a variety of foods, including oatmeal, yogurt, or even ice cream. Additionally, stewed prunes can be used in desserts like rice pudding or enjoyed as a snack with other fruits like apples or pears.
- Make a prune puree: Combine 16 ounces of pitted Prunes and ½ cup of hot water in a blender. Pulse to combine, then blend until a smooth, pourable consistency forms, scraping the sides if necessary. Store the puree in an airtight container in the refrigerator for up to 4 weeks.
- Use prune puree in dressings and sauces for added sweetness and body.
- Spread on burgers, slather on sandwiches and use in baked goods.
- Include prune purée as a multi-use baking substitute. Replace sugar, eggs, or fat in recipes. The naturally occurring sorbitol and pectin found in prunes act together as a binding agent.
- Swap for sugar: Use prune purée to replace anywhere from one-third to half of the sugar in a recipe.
- Swap out eggs: To replace 1 large egg, use ¼ cup prune purée. Keep in mind that this works best in recipes that call for no more than 3 large eggs.
- Reduce fat: To cut down on fat in a recipe, replace up to half of the butter or oil with an equal amount of prune purée.
Packed with essential nutrients, fiber, and antioxidants, prunes offer a range of health benefits from aiding digestion to promoting bone health. Their adaptability in various cuisines and culinary applications shows their broad appeal, whether used in sweet treats, savory feasts, or simply enjoyed as a delicious snack on their own.
