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Golden Mirabelle Plum
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Golden Mirabelle Plum

Prunus domestica subsp. syriaca

Clinical Encyclopedia

The Golden Mirabelle Plum is a small, sweet fruit known for its vibrant yellow color and juicy flesh. It is rich in vitamins and antioxidants, making it a delightful addition to a healthy diet.

Scientific NamePrunus domestica subsp. syriaca
Region of OriginFrance
Popular Comparisons:
Golden Mirabelle Plum VS AcerolaGolden Mirabelle Plum VS American Black ElderberryGolden Mirabelle Plum VS American BladdernutGolden Mirabelle Plum VS American ElderberryGolden Mirabelle Plum VS American HackberryGolden Mirabelle Plum VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories70 kcal
Water
85%
Fiber1.4g
Total17.8g
Protein
0.7g(4%)
Fats
0.1g(1%)
Carbohydrates
17g(96%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, the Golden Mirabelle Plum helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in dietary fiber, it supports digestive health and can aid in maintaining a healthy weight.
✓Contains essential vitamins such as Vitamin C, which boosts the immune system and promotes skin health.
✓Low in calories, making it an excellent snack option for those looking to manage their weight.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
!Individuals with stone fruit allergies should avoid consuming Mirabelle plums.

How to Prepare & Consume

Best enjoyed fresh, but can also be used in jams, desserts, or salads. Wash thoroughly before consumption.

Smart Selection & Storage

How to Select

Choose plums that are firm, plump, and have a vibrant yellow color. Avoid those with blemishes or soft spots.

How to Store

Store in a cool, dry place or refrigerate to maintain freshness. Consume within a week for best quality.

Myths vs Realities

MythEating plums can cause weight gain.+
RealityPlums are low in calories and high in fiber, making them a healthy snack option.
MythAll stone fruits are high in sugar.+
RealityWhile they contain natural sugars, they are also rich in nutrients and fiber.
MythYou should avoid fruits if you're on a low-carb diet.+
RealityFruits like plums can be included in moderation due to their health benefits.

Healthy Recipes

Golden Mirabelle Plum Chia Seed Pudding

A creamy and nutritious chia seed pudding infused with the sweet and tangy flavor of golden mirabelle plums, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup almond milk
  • 1/4 cup chia seeds
  • 1 cup diced golden mirabelle plums
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, whisk together almond milk, chia seeds, honey, and vanilla extract.
  2. 2. Stir in the diced golden mirabelle plums and mix well.
  3. 3. Refrigerate for at least 4 hours or overnight until it thickens, then serve chilled.

Golden Mirabelle Plum Quinoa Salad

A refreshing quinoa salad featuring golden mirabelle plums, fresh herbs, and a zesty lemon dressing, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup diced golden mirabelle plums
  • 1/2 cup chopped cucumber
  • 1/4 cup chopped fresh mint
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, diced golden mirabelle plums, cucumber, and mint.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve immediately.

Golden Mirabelle Plum Smoothie Bowl

A vibrant smoothie bowl made with golden mirabelle plums, banana, and spinach, topped with granola and seeds for a nutritious breakfast.

Ingredients
  • 1 cup frozen golden mirabelle plums
  • 1 banana
  • 1 cup spinach
  • 1/2 cup almond milk
  • 1/4 cup granola
  • 1 tablespoon pumpkin seeds
Instructions
  1. 1. In a blender, combine frozen golden mirabelle plums, banana, spinach, and almond milk.
  2. 2. Blend until smooth and creamy, then pour into a bowl.
  3. 3. Top with granola and pumpkin seeds before serving.

Golden Mirabelle Plum and Chicken Skewers

Grilled chicken skewers marinated in a golden mirabelle plum sauce, offering a sweet and savory flavor that’s perfect for summer barbecues.

Ingredients
  • 1 lb chicken breast, cubed
  • 1 cup golden mirabelle plums, pureed
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix pureed golden mirabelle plums, soy sauce, olive oil, garlic powder, salt, and pepper to create a marinade.
  2. 2. Add cubed chicken to the marinade and let it sit for at least 30 minutes.
  3. 3. Thread the marinated chicken onto skewers and grill for 10-15 minutes, turning occasionally, until cooked through.

Golden Mirabelle Plum Oatmeal

A warm and hearty oatmeal topped with caramelized golden mirabelle plums and a sprinkle of cinnamon, perfect for a cozy breakfast.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1 cup sliced golden mirabelle plums
  • 1 tablespoon maple syrup
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil and add rolled oats.
  2. 2. Reduce heat and simmer for 5-7 minutes until oats are cooked.
  3. 3. In a separate pan, sauté sliced golden mirabelle plums with maple syrup and cinnamon until softened, then serve over oatmeal.

Golden Mirabelle Plum Salsa

A refreshing and zesty salsa made with diced golden mirabelle plums, tomatoes, and jalapeños, perfect for topping grilled fish or chicken.

Ingredients
  • 1 cup diced golden mirabelle plums
  • 1 cup diced tomatoes
  • 1/4 cup chopped red onion
  • 1 jalapeño, minced
  • 2 tablespoons lime juice
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced golden mirabelle plums, tomatoes, red onion, and jalapeño.
  2. 2. Add lime juice and salt, mixing well to combine.
  3. 3. Let the salsa sit for 15 minutes to allow flavors to meld before serving.

Golden Mirabelle Plum Yogurt Parfait

A delightful yogurt parfait layered with creamy yogurt, golden mirabelle plums, and crunchy granola, making it a perfect healthy dessert or breakfast.

Ingredients
  • 2 cups Greek yogurt
  • 1 cup diced golden mirabelle plums
  • 1/2 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, diced golden mirabelle plums, and granola.
  2. 2. Drizzle honey on top for added sweetness.
  3. 3. Repeat the layers until all ingredients are used, then serve immediately.

Golden Mirabelle Plum Chutney

A sweet and tangy chutney made with golden mirabelle plums, spices, and vinegar, perfect for pairing with grilled meats or as a condiment.

Ingredients
  • 2 cups diced golden mirabelle plums
  • 1/2 cup brown sugar
  • 1/2 cup apple cider vinegar
  • 1 teaspoon grated ginger
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cloves
Instructions
  1. 1. In a saucepan, combine diced golden mirabelle plums, brown sugar, apple cider vinegar, ginger, cinnamon, and cloves.
  2. 2. Bring to a boil, then reduce heat and simmer for 30 minutes until thickened.
  3. 3. Let cool and store in a jar in the refrigerator for up to two weeks.

Golden Mirabelle Plum and Spinach Salad

A vibrant salad featuring fresh spinach, golden mirabelle plums, walnuts, and feta cheese, drizzled with a light vinaigrette.

Ingredients
  • 4 cups fresh spinach
  • 1 cup sliced golden mirabelle plums
  • 1/2 cup crumbled feta cheese
  • 1/4 cup walnuts
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. In a large bowl, combine fresh spinach, sliced golden mirabelle plums, feta cheese, and walnuts.
  2. 2. Drizzle with balsamic vinaigrette and toss gently to combine.
  3. 3. Serve immediately as a light lunch or side dish.

Golden Mirabelle Plum Energy Bites

No-bake energy bites made with oats, nut butter, and golden mirabelle plums, perfect for a quick and nutritious snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup diced golden mirabelle plums
  • 1/4 cup honey
  • 1/4 cup chia seeds
Instructions
  1. 1. In a mixing bowl, combine rolled oats, almond butter, diced golden mirabelle plums, honey, and chia seeds.
  2. 2. Mix well until all ingredients are fully combined.
  3. 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of Golden Mirabelle Plums?

They are rich in antioxidants, vitamins, and fiber, promoting overall health and aiding digestion.

How should I store Golden Mirabelle Plums?

Store them in a cool, dry place or refrigerate to extend their freshness.

Can I eat the skin of Golden Mirabelle Plums?

Yes, the skin is edible and contains additional nutrients.

Are Golden Mirabelle Plums good for weight loss?

Yes, they are low in calories and high in fiber, making them a great snack for weight management.

How can I incorporate Golden Mirabelle Plums into my diet?

They can be eaten fresh, added to salads, or used in desserts and jams.

Do Golden Mirabelle Plums contain any allergens?

They may cause reactions in individuals allergic to stone fruits.

What is the glycemic index of Golden Mirabelle Plums?

The glycemic index is approximately 40, making them a low-GI fruit.

How can I tell if a Golden Mirabelle Plum is ripe?

Ripe plums will be slightly soft to the touch and have a vibrant yellow color.

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Comparisons
Golden Mirabelle Plum vs Acerola Golden Mirabelle Plum vs American Black Elderberry Golden Mirabelle Plum vs American Bladdernut
Nutrients
Protein in Golden Mirabelle Plum Calories in Golden Mirabelle Plum Vitamin-c in Golden Mirabelle Plum Magnesium in Golden Mirabelle Plum
Featured Guides
Health Benefits of Golden Mirabelle Plum Healthy Recipes with Golden Mirabelle Plum