Dried Plum
Prunus domesticaClinical Encyclopedia
Dried Plum provides 240 kcal, 2.2g of protein, 63.9g of carbohydrates, and 7.1g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Dried plums, commonly known as prunes, are nutrient-dense fruits rich in fiber, vitamins, and minerals. They are particularly known for their digestive health benefits and high antioxidant content.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Dried plums can be eaten as a snack, added to cereals, or used in baking. They can also be rehydrated in water or juice for use in recipes.
Smart Selection & Storage
Choose dried plums that are plump and moist, avoiding those that are overly dry or shriveled. Look for organic options without added sugars or preservatives.
Store dried plums in an airtight container in a cool, dark place. For longer shelf life, refrigeration is recommended.
Myths vs Realities
Healthy Recipes
Dried Plum and Quinoa Salad
This refreshing salad combines protein-packed quinoa with sweet dried plums, nuts, and a zesty dressing for a nutritious meal.
- 1 cup cooked quinoa
- 1/2 cup chopped dried plums
- 1/4 cup chopped walnuts
- 2 cups mixed greens
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, chopped dried plums, walnuts, and mixed greens.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Dried Plum Smoothie Bowl
A creamy and nutritious smoothie bowl topped with dried plums, seeds, and fresh fruits for a wholesome breakfast.
- 1 banana
- 1/2 cup Greek yogurt
- 1/4 cup milk (or plant-based alternative)
- 1/3 cup dried plums
- 1 tablespoon chia seeds
- Fresh fruits for topping
- 1. In a blender, combine banana, Greek yogurt, milk, and dried plums until smooth.
- 2. Pour the smoothie into a bowl and top with chia seeds and fresh fruits.
- 3. Serve immediately with a spoon.
Dried Plum and Oat Energy Bites
These no-bake energy bites are packed with oats, dried plums, and nut butter, making them perfect for a quick snack.
- 1 cup rolled oats
- 1/2 cup chopped dried plums
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup flaxseeds
- 1. In a mixing bowl, combine rolled oats, chopped dried plums, almond butter, honey, and flaxseeds.
- 2. Mix well until all ingredients are combined, then form into small balls.
- 3. Refrigerate for 30 minutes before serving.
Savory Dried Plum and Chicken Stir-Fry
A delightful stir-fry featuring tender chicken, colorful vegetables, and sweet dried plums for a unique flavor profile.
- 1 lb chicken breast, sliced
- 1 cup bell peppers, sliced
- 1 cup broccoli florets
- 1/2 cup dried plums, chopped
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 1. Heat sesame oil in a pan over medium heat and add sliced chicken, cooking until browned.
- 2. Add bell peppers, broccoli, ginger, and chopped dried plums; stir-fry for 5-7 minutes.
- 3. Pour in soy sauce, mix well, and serve hot.
Dried Plum and Spinach Stuffed Sweet Potatoes
Baked sweet potatoes stuffed with a savory mixture of spinach, dried plums, and feta cheese for a healthy meal.
- 2 medium sweet potatoes
- 1 cup spinach, chopped
- 1/2 cup dried plums, chopped
- 1/4 cup feta cheese
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Bake sweet potatoes for 45 minutes until tender.
- 2. In a skillet, heat olive oil and sauté spinach until wilted. Add chopped dried plums and feta cheese, mixing well.
- 3. Cut open the baked sweet potatoes and fill with the spinach mixture. Serve warm.
Dried Plum Chia Pudding
A simple and nutritious chia pudding made with almond milk and sweetened with dried plums, perfect for breakfast or dessert.
- 1/4 cup chia seeds
- 1 cup almond milk
- 1/2 cup dried plums, chopped
- 1 tablespoon maple syrup
- 1 teaspoon vanilla extract
- 1. In a bowl, mix chia seeds, almond milk, chopped dried plums, maple syrup, and vanilla extract.
- 2. Stir well and let sit for 10 minutes, then stir again to prevent clumping.
- 3. Refrigerate for at least 2 hours or overnight before serving.
Dried Plum and Almond Butter Toast
A quick and healthy breakfast option featuring whole grain toast topped with almond butter and dried plums.
- 2 slices whole grain bread
- 2 tablespoons almond butter
- 1/4 cup dried plums, sliced
- Honey for drizzling (optional)
- 1. Toast the whole grain bread slices until golden brown.
- 2. Spread almond butter generously on each slice and top with sliced dried plums.
- 3. Drizzle with honey if desired and serve immediately.
Dried Plum and Lentil Soup
A hearty and nutritious soup made with lentils, vegetables, and sweet dried plums for a unique twist on traditional flavors.
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 1/2 cup dried plums, chopped
- 4 cups vegetable broth
- 1 teaspoon thyme
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add lentils, chopped dried plums, vegetable broth, and thyme; bring to a boil.
- 3. Reduce heat and simmer for 30-35 minutes until lentils are tender. Serve warm.
Dried Plum and Coconut Energy Bars
Homemade energy bars made with oats, dried plums, and coconut, perfect for a healthy snack on the go.
- 1 cup rolled oats
- 1/2 cup dried plums, chopped
- 1/2 cup shredded coconut
- 1/4 cup almond butter
- 1/4 cup honey
- 1. In a mixing bowl, combine rolled oats, chopped dried plums, shredded coconut, almond butter, and honey.
- 2. Press the mixture into a lined baking dish and refrigerate for 1 hour.
- 3. Cut into bars and store in an airtight container.
Dried Plum and Carrot Muffins
Deliciously moist muffins made with whole wheat flour, grated carrots, and sweet dried plums for a healthy treat.
- 1 cup whole wheat flour
- 1/2 cup grated carrots
- 1/2 cup dried plums, chopped
- 1/2 cup applesauce
- 1/4 cup honey
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
- 2. In a bowl, mix whole wheat flour, baking powder, cinnamon, grated carrots, and chopped dried plums.
- 3. In another bowl, combine applesauce and honey, then mix with the dry ingredients until just combined. Fill muffin cups and bake for 20-25 minutes.
Frequently Asked Questions (FAQ)
Are dried plums good for digestion?
Yes, dried plums are high in fiber, which promotes healthy digestion and can help alleviate constipation.
Can dried plums help with weight loss?
In moderation, dried plums can aid in weight loss due to their fiber content, which helps you feel full longer.
How many dried plums should I eat daily?
A typical serving is about 4-5 dried plums per day, but it's best to start with a smaller amount to assess tolerance.
Do dried plums contain sugar?
Yes, dried plums contain natural sugars, but they have a low glycemic index, making them a better option than many processed snacks.
Can dried plums help lower cholesterol?
Some studies suggest that the soluble fiber in dried plums may help lower cholesterol levels.
Are dried plums safe for diabetics?
Yes, dried plums can be included in a diabetic diet in moderation due to their low glycemic index.
How should I store dried plums?
Store dried plums in an airtight container in a cool, dark place to maintain freshness.
Can I use dried plums in cooking?
Absolutely! Dried plums can be used in various dishes, including stews, salads, and baked goods.