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Prunes are so much more than a handy high-fiber snack. Add
them to salads, stuffings and baked goods, or dip them in melted
chocolate for a sweet treat.
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Prunes are dried
plums that are commonly eaten out of hand for
a healthy snack. They're mostly made from the Agen plum, a sweet, firm
French variety introduced to the U.S. in 1856. In France, the
pruneau is a popular ingredient in
preserves and pastry
fillings and a savory accompaniment for game,
pork and pâté.
A Little Bite of History
Prunes can be traced back to Roman times and they have long been a
popular winter fruit in northern Europe.
North Americans tend to think of prunes as primarily a digestive aid,
so in 2000, plum growers obtained FDA permission to label prunes "dried
plums" in hopes of boosting their image.
Varieties and Buying Tips
Prunes are best in the fall, but they are available
year-round. When purchasing, look for prunes that are slightly soft and
flexible. They should have blemish-free, bluish-black skins.
Prunes
come in various sizes (small, medium, large, extra large and jumbo) and
also come packaged in whole, pitted and fruit essence flavored
varieties.
Prune purée, or prune butter, can also be found in natural
food stores or your supermarket's jam or baking aisles. This fat-free
product can be used in place of butter and other fats to reduce
cholesterol and calories in home-baked goods.
Storage Tips
Unopened packages of prunes can be stored in a cool, dry place for up
to six months. After opening, refrigerate packages for up to six
months, or freeze for up to one year.
Prune purée can be stored unopened at room temperature for up to one year. After opening, refrigerate and use within two weeks.
Usage Tips
• Toss halved prunes with chopped
apples and
romaine lettuce for a fruit-filled salad.
• Blend prunes with
bananas and lowfat
milk or
yogurt for a nutritious breakfast smoothie.
• Add chopped prunes to savory
stuffings and stews or sweet cookies and cakes.
• Enhance the flavor of dried plums by stewing them in
orange juice or spiced tea.
• Dip prunes in melted dark
chocolate.
• Add one tablespoon prune purée to each pound of cooked lean
ground beef to make it juicier.
Substitution Tips
Prune purée can be substituted in equal amounts for butter (and other
fats) in baked goods. While the purée can lighten fat content by 75 to
90%, it may also leave your baked goods a bit rubbery in texture. For
the best results, substitute only three-quarters of the fat in the
recipe instead of all of it.
Nutrition Notes
Prunes have long been known as a good source of
fiber, but they also
have the highest
antioxidant levels of any fruit or vegetable.
Ounce for ounce, prunes contain 40% more antioxidants than
blueberries. They are also full of vitamins and minerals like
calcium,
copper,
potassium and
vitamin B6, to name a few.
Try one of our favorite prune recipes:
Pork with Armagnac Prune Sauce
Apple Breakfast Bars
Savory Fruit Compote
