Plums aka “Prunes” (Prunus domestica)
MONKEY BUSINESS
Did you know … in 1905, a plum grower from California decided to “hire” 500 monkeys to pick his plums? Unfortunately, the cost savings in labour he thought would happen didn’t really materialize. His new “hired hands” ate all of the plums they picked!
What’s the Story?
Prunes are dried plums like raisins are dried grapes. Four of the most common varieties are French, Imperial, Italian and Greengage. In recent years, the term “dried plums” has been used by industry on packaging in place of prunes, which carries some stigma among the last few generations of Americans. It takes 3 pounds of fresh plums to produce 1 pound of dried plums.
A Serving of Food Lore …
The idea to preserve the fresh fruit by drying in the sun probably began in the Caspian Sea region. In California in the mid-nineteenth century, Louis Pellier planted plum tree cuttings from France.
Where Are Plums Grown?
Nearly 100 per cent of plums grown in the United States and 70 per cent of the world’s supply are from California.
Why Should I Eat Plums?
Plums are a rich source of fibre and contain important nutrients such as potassium, vitamin K, and minerals such as iron. They also contain caffeoylquinic acid, a phenolic compound, which has high antioxidant activity. In fact, the antioxidant content of fresh plums doubles when they become prunes.
Home Remedies
Whether stewed or dried, plums have always been mum’s first choice in relieving constipation. A large German study found that plums were most effective for relieving constipation in those patients suffering from chronic constipation and those diagnosed with irritable bowel syndrome (IBS). Plums also contain sorbitol, a naturally occurring sugar alcohol which tends to promote laxation.
Throw Me a Lifesaver!
BONE HEALTH: A study of rats that were fed plums showed reduced bone loss.
CHOLESTEROL: Men who ate twelve plums daily in addition to their diet had significant lowering of LDL cholesterol.
CANCER: Plums contain ursolic acid, which interferes with cell-signalling pathways and thus may protect against some forms of cancer.
COLON CANCER: A study using rats fed varying amounts of a plum diet found a significant decrease in colon cancer risk factors.
Tips on Using Plums
SELECTION AND STORAGE:
• Plums should be plump, shiny, free of mould and somewhat soft.
• Extend their freshness by storing them in an airtight container in the refrigerator where they will last up to six months.
PREPARATION AND SERVING SUGGESTIONS:
• Soak plums that are very dry in hot water for a few minutes. If cooking plums, soaking them beforehand in water or juice will cut down on cooking time.
• Trail mix—dice up prunes and mix with a variety of other dried fruits and nuts.
• Baking—cut down on fat and increase moistness by substituting an equal amount of plum purée for fat in the recipe.
• Top pancakes or waffles with stewed or soaked plums.
• Stuffing—add plums to your favourite stuffing.
from Stealth Health by Evelyn Tribole
Servings: 6 • Prep and cooking time: 45 minutes (refrigerate for at least two hours)
If you have kids who are not too thrilled about eating plums, try this recipe. The taste is wonderful. Garnish the pudding with fresh berries and serve chilled. … Yum! This recipe contains four powerhouse foods.
INGREDIENTS:
1 (12oz/350g package) pitted plums
12floz/375ml orange juice
1 teaspoon cinnamon
¼ teaspoon nutmeg
2 (8oz/225g) containers nonfat vanilla yogurt
DIRECTIONS:
Combine the plums, orange juice, cinnamon and nutmeg in a medium saucepan; bring to a boil over medium heat. Remove from heat, cover, and set aside for 30 minutes or longer. Purée the plums with all of the orange juice in two batches in a food processor or blender. Gently fold in the vanilla yogurt until blended. Stir in the cinnamon and nutmeg. Transfer to six 6-ounce custard cups. Cover and refrigerate for at least 2 hours or overnight.
BREAK IT DOWN …
Calories: 230; Total fat: 1.5g; Saturated fat: .5g; Cholesterol: 5mg; Sodium: 60mg; Total carbs: 53g; Fibre: 4g; Sugar: 41g; Protein: 5g.