Klamath Plum
Prunus subcordataClinical Encyclopedia
Klamath Plum provides 60 kcal, 0.7g of protein, 15g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
The Klamath plum is a small, sweet fruit native to the Pacific Northwest, known for its rich flavor and high antioxidant content. It is often used in jams and desserts, providing a unique taste and numerous health benefits.
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
Best enjoyed fresh or in preserves; cooking can enhance sweetness but may reduce some vitamin content.
Smart Selection & Storage
Choose plums that are firm yet slightly soft to the touch, with a rich color and no blemishes.
Refrigerate unripe plums to ripen them, and store ripe plums in the fridge for up to a week.
Myths vs Realities
Healthy Recipes
Klamath Plum Smoothie Bowl
A refreshing and nutritious smoothie bowl featuring Klamath plums, perfect for a healthy breakfast or snack.
- 1 cup Klamath plums, pitted and chopped
- 1 banana, frozen
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- Toppings: sliced almonds, granola, and fresh berries
- 1. Blend Klamath plums, banana, almond milk, and chia seeds until smooth.
- 2. Pour the smoothie into a bowl and add your desired toppings.
- 3. Serve immediately and enjoy a nutritious start to your day.
Grilled Klamath Plum Chicken Salad
A light and flavorful salad featuring grilled chicken and sweet Klamath plums for a delightful summer meal.
- 2 chicken breasts, grilled and sliced
- 1 cup mixed greens
- 1/2 cup Klamath plums, sliced
- 1/4 cup feta cheese
- 2 tablespoons balsamic vinaigrette
- 1. Grill chicken breasts until fully cooked, then slice them.
- 2. In a large bowl, combine mixed greens, sliced Klamath plums, and feta cheese.
- 3. Top with grilled chicken and drizzle with balsamic vinaigrette before serving.
Klamath Plum Chia Seed Pudding
A creamy and nutritious chia seed pudding infused with Klamath plum puree, perfect for breakfast or dessert.
- 1/2 cup chia seeds
- 2 cups almond milk
- 1 cup Klamath plums, pureed
- 1 tablespoon maple syrup
- 1 teaspoon vanilla extract
- 1. In a bowl, mix chia seeds, almond milk, Klamath plum puree, maple syrup, and vanilla extract.
- 2. Stir well and refrigerate for at least 4 hours or overnight.
- 3. Serve chilled, topped with additional Klamath plums or nuts.
Klamath Plum Quinoa Salad
A wholesome salad combining protein-rich quinoa and juicy Klamath plums, ideal for a light lunch.
- 1 cup cooked quinoa
- 1/2 cup Klamath plums, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- 1. In a large bowl, combine cooked quinoa, diced Klamath plums, red onion, and cilantro.
- 2. Drizzle with lime juice and toss to combine.
- 3. Serve chilled or at room temperature.
Klamath Plum Oatmeal
A warm and hearty oatmeal topped with Klamath plums, providing a delicious and nutritious breakfast option.
- 1 cup rolled oats
- 2 cups water or almond milk
- 1 cup Klamath plums, diced
- 1 tablespoon honey or maple syrup
- 1 teaspoon cinnamon
- 1. In a saucepan, bring water or almond milk to a boil and add rolled oats.
- 2. Cook for about 5 minutes, stirring occasionally, until creamy.
- 3. Stir in diced Klamath plums, honey, and cinnamon before serving.
Klamath Plum and Spinach Smoothie
A nutrient-packed green smoothie featuring Klamath plums and spinach, perfect for a post-workout boost.
- 1 cup spinach leaves
- 1/2 cup Klamath plums, pitted
- 1 banana
- 1 cup coconut water
- 1 tablespoon flaxseeds
- 1. Combine spinach, Klamath plums, banana, coconut water, and flaxseeds in a blender.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Klamath Plum Salsa
A vibrant and zesty salsa made with fresh Klamath plums, perfect for topping grilled fish or chicken.
- 1 cup Klamath plums, diced
- 1/2 red onion, finely chopped
- 1 jalapeño, minced
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- 1. In a bowl, combine diced Klamath plums, red onion, jalapeño, and cilantro.
- 2. Add lime juice and mix well.
- 3. Serve immediately with grilled proteins or as a dip with tortilla chips.
Klamath Plum Energy Bites
No-bake energy bites made with Klamath plums, oats, and nuts, perfect for a quick snack on the go.
- 1 cup Klamath plums, dried and chopped
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup chopped nuts
- 1. In a bowl, mix dried Klamath plums, rolled oats, almond butter, honey, and chopped nuts until well combined.
- 2. Form the mixture into small balls and place them on a baking sheet.
- 3. Refrigerate for at least 30 minutes before enjoying.
Klamath Plum Infused Water
A refreshing and hydrating infused water recipe featuring Klamath plums, perfect for summer hydration.
- 1 cup Klamath plums, sliced
- 1 liter water
- Fresh mint leaves (optional)
- 1. In a pitcher, combine sliced Klamath plums and water.
- 2. Add fresh mint leaves if desired for extra flavor.
- 3. Let it infuse in the refrigerator for at least 2 hours before serving.
Klamath Plum Yogurt Parfait
A delicious yogurt parfait layered with Klamath plums and granola, perfect for breakfast or a healthy dessert.
- 1 cup Greek yogurt
- 1/2 cup Klamath plums, sliced
- 1/4 cup granola
- 1 tablespoon honey (optional)
- 1. In a glass or bowl, layer Greek yogurt, sliced Klamath plums, and granola.
- 2. Repeat the layers until all ingredients are used.
- 3. Drizzle with honey if desired and serve immediately.
Frequently Asked Questions (FAQ)
What are the health benefits of Klamath plums?
Klamath plums are rich in antioxidants, vitamins, and fiber, promoting digestive health and reducing oxidative stress.
How can I incorporate Klamath plums into my diet?
They can be eaten fresh, added to smoothies, or used in jams and desserts.
Are Klamath plums safe for everyone to eat?
Generally, yes, but those with stone fruit allergies should avoid them.
How should I store Klamath plums?
Store them in the refrigerator to maintain freshness, and consume within a week.
Can Klamath plums be frozen?
Yes, they can be frozen for later use; wash and slice before freezing.
What is the glycemic index of Klamath plums?
The glycemic index is approximately 40, making them a low-GI fruit.
Do Klamath plums contain any allergens?
They may cause reactions in individuals allergic to other stone fruits.
What nutrients are found in Klamath plums?
They are a good source of Vitamin C, potassium, and dietary fiber.