Tag Archives: Plums and Prunes

Plums and Prunes

In Ontario, plums are in season from July to October. You can eat plums both fresh and dried (prunes).

Plums and prunes are highly nutritious, containing many vitamins and minerals, fiber and antioxidants.

Plums are relatively low in calories – 2 small plums contain about 60 calories and 2 g of fibre. Prunes are a more concentrated source of calories (and nutrients) because the water is removed. A 2-ounce serving of prunes contains about 135 calories and 4 g of fibre.

Plums and prunes are rich in antioxidants, which are helpful for reducing inflammation, protecting cells from free radical damage, and lowering the risk of several chronic diseases.

Prunes and prune juice can help relieve constipation. This is partly due to their high fibre content, as well as their sorbitol content – a sugar alcohol with natural laxative effects.

Here are just a few ways to add more plums and prunes into your healthy eating plan.

  • Enjoy plums as a sweet nutritious snack.
  • Add plums to smoothies and salads.
  • Make plum sauce, jam or chutney.
  • Enjoy a small glass of prune juice with your breakfast or have stewed prunes (see recipe below).
  • Add prunes to stews to add texture and flavour.

Stewed Prunes (recipe source http://www.food.com/recipe/stewed-prunes-338987#activity-feed)

Makes 1 – 2 servings


1 cup prune

1 1⁄2 cups cold water

1 tablespoon lemon juice (optional)


Place prunes in a saucepan and cover with cold water and lemon juice. Cover and simmer on the lowest heat for 20-30 minutes or until soft and much of the water has been absorbed. Serve. The other option is to combine all ingredients and place in the refrigerator overnight (heating not required) and serve cold.

Try this delicious plum salad recipe.

Plum, Beet and Arugula Salad (recipe source http://www.besthealthmag.ca/best-eats/recipes/plum-beet-and-arugula-salad/)

Makes 8 servings


2 medium beets trimmed

1/4 cup cider vinegar

1 tsp honey or maple syrup

1 tsp grainy mustard

1/2 cup extra virgin olive oil

1 tbsp fresh chives chopped

1/2 tsp each salt and freshly cracked pepper

1 1/2 lbs plums pitted and cut into wedges (about 6 to 8 plums)

1/4 cup red onion thinly sliced

2 cups baby arugula or watercress

3 oz blue cheese or goat cheese crumbled

1/4 cup walnuts toasted, chopped


Preheat oven to 375F (190C).

Wrap beets tightly in foil package. Place on baking sheet. Roast beets until tender, about 60 minutes. Unwrap beets; cool completely. Peel beets and cut into wedges. Set aside in bowl.

In bowl, whisk vinegar, honey and mustard until combined. Slowly whisk in olive oil until blended. Whisk in chives, salt and pepper. Pour 1 tbsp (15 ml) of dressing over beets and toss to combine.

In large bowl, combine plums, red onion and arugula. Toss with remaining dressing.

Arrange beets over a large platter. Top with plum mixture, sprinkle with crumbled cheese and walnuts.