Home/Fruits/Puree Plum
Back to Home
Puree Plum
Fruits
Nutri-ScoreB

Puree Plum

Prunus domestica

Clinical Encyclopedia

Puree plums are a rich source of vitamins and minerals, particularly vitamin C and potassium. They are known for their sweet flavor and smooth texture, making them a popular choice for baby food and desserts.

Scientific NamePrunus domestica
Region of OriginCentral Asia
Popular Comparisons:
Puree Plum VS AcerolaPuree Plum VS American Black ElderberryPuree Plum VS American BladdernutPuree Plum VS American ElderberryPuree Plum VS American HackberryPuree Plum VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories70 kcal
Water
85%
Fiber1.4g
Total19.3g
Protein
0.7g(4%)
Fats
0.2g(1%)
Carbohydrates
18.4g(95%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, puree plums help combat oxidative stress and may reduce the risk of chronic diseases.
✓High fiber content aids in digestion and promotes gut health, potentially preventing constipation.
✓Vitamin C in puree plums supports the immune system and enhances skin health by promoting collagen production.
✓Low glycemic index makes puree plums a suitable option for those managing blood sugar levels.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with certain fruit allergies should exercise caution.

How to Prepare & Consume

Best enjoyed fresh or cooked into sauces and desserts. For optimal nutrition, avoid adding excessive sugars or preservatives.

Smart Selection & Storage

How to Select

Choose plums that are firm yet slightly soft to the touch, with a vibrant color and no blemishes.

How to Store

Store ripe plums in the refrigerator to prolong freshness. For longer storage, freeze the puree in ice cube trays.

Myths vs Realities

MythPuree plums are too high in sugar to be healthy.+
RealityWhile they contain natural sugars, puree plums also provide essential nutrients and fiber, making them a healthy choice in moderation.
MythAll fruits are safe for babies.+
RealitySome fruits can cause allergies or digestive issues in babies; always consult a pediatrician before introducing new foods.
MythPuree plums can replace all meals for babies.+
RealityPuree plums should be part of a balanced diet and not the sole source of nutrition for infants.

Healthy Recipes

Plum and Quinoa Salad

A refreshing salad combining the sweetness of puree plum with protein-rich quinoa, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup puree plum
  • 1/4 cup chopped walnuts
  • 1/2 cup diced cucumber
  • 1/4 cup feta cheese
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, diced cucumber, and walnuts.
  2. 2. In a separate bowl, whisk together the puree plum, olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the quinoa mixture, toss gently, and top with feta cheese before serving.

Plum Chia Seed Pudding

A nutritious and satisfying chia seed pudding infused with the rich flavor of puree plum, ideal for breakfast or a snack.

Ingredients
  • 1/2 cup almond milk
  • 1/4 cup puree plum
  • 1/4 cup chia seeds
  • 1 tablespoon honey or maple syrup
  • Fresh plums for garnish
Instructions
  1. 1. In a bowl, mix almond milk, puree plum, chia seeds, and honey until well combined.
  2. 2. Cover and refrigerate for at least 4 hours or overnight until it thickens.
  3. 3. Serve chilled, garnished with fresh plum slices.

Plum Glazed Grilled Chicken

Juicy grilled chicken breasts coated with a tangy puree plum glaze, offering a delightful blend of flavors and healthy protein.

Ingredients
  • 2 chicken breasts
  • 1/2 cup puree plum
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix puree plum, soy sauce, honey, garlic powder, salt, and pepper to create the glaze.
  2. 2. Marinate the chicken breasts in the glaze for at least 30 minutes.
  3. 3. Grill the chicken on medium heat for 6-7 minutes per side, basting with extra glaze until cooked through.

Plum Smoothie Bowl

A vibrant smoothie bowl featuring puree plum, topped with healthy toppings for a nutritious breakfast or snack.

Ingredients
  • 1 banana
  • 1/2 cup puree plum
  • 1/2 cup spinach
  • 1/2 cup almond milk
  • Granola for topping
  • Sliced almonds and fresh berries for garnish
Instructions
  1. 1. Blend banana, puree plum, spinach, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, sliced almonds, and fresh berries.
  3. 3. Enjoy immediately for a refreshing start to your day.

Savory Plum and Lentil Soup

A hearty and nutritious soup that combines lentils with the sweetness of puree plum, perfect for a comforting meal.

Ingredients
  • 1 cup cooked lentils
  • 1/2 cup puree plum
  • 1 onion, diced
  • 2 carrots, diced
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and carrots until softened.
  2. 2. Add cooked lentils, puree plum, vegetable broth, thyme, salt, and pepper.
  3. 3. Simmer for 20 minutes, then blend partially for a creamy texture before serving.

Plum Oatmeal Cookies

Deliciously chewy oatmeal cookies made with puree plum for natural sweetness, making them a wholesome treat.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup puree plum
  • 1/4 cup coconut oil
  • 1/4 cup honey
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix oats, flour, baking soda, and cinnamon.
  3. 3. In another bowl, combine puree plum, coconut oil, and honey, then mix wet and dry ingredients together.
  4. 4. Scoop onto the baking sheet and bake for 12-15 minutes until golden.

Plum and Spinach Smoothie

A nutrient-packed smoothie that combines the sweetness of puree plum with spinach for a refreshing drink.

Ingredients
  • 1/2 cup puree plum
  • 1 cup spinach
  • 1 banana
  • 1/2 cup Greek yogurt
  • 1/2 cup almond milk
Instructions
  1. 1. Combine all ingredients in a blender and blend until smooth.
  2. 2. Pour into a glass and enjoy as a healthy breakfast or post-workout snack.

Plum Yogurt Parfait

A delightful parfait layered with creamy yogurt, puree plum, and crunchy granola for a satisfying breakfast or dessert.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup puree plum
  • 1/2 cup granola
  • Fresh plums for garnish
Instructions
  1. 1. In a glass, layer Greek yogurt, puree plum, and granola alternately.
  2. 2. Repeat layers until the glass is full, finishing with granola on top.
  3. 3. Garnish with fresh plum slices and serve immediately.

Plum and Avocado Toast

A trendy toast topped with creamy avocado and a spread of puree plum, offering a delicious and healthy breakfast option.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1/4 cup puree plum
  • Salt and pepper to taste
  • Chili flakes for garnish
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado and spread it evenly on the toast.
  3. 3. Top with puree plum, sprinkle with salt, pepper, and chili flakes before serving.

Plum Infused Overnight Oats

A quick and healthy breakfast option with oats soaked in almond milk and flavored with puree plum, ready to grab in the morning.

Ingredients
  • 1/2 cup rolled oats
  • 1/2 cup almond milk
  • 1/4 cup puree plum
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • Fresh plums for topping
Instructions
  1. 1. In a jar, combine rolled oats, almond milk, puree plum, chia seeds, and honey.
  2. 2. Stir well, cover, and refrigerate overnight.
  3. 3. In the morning, stir again and top with fresh plum slices before enjoying.

Frequently Asked Questions (FAQ)

What are the health benefits of puree plums?

Puree plums are rich in antioxidants, vitamins, and minerals, which can support immune function, digestive health, and skin health.

How can I incorporate puree plums into my diet?

You can use puree plums in smoothies, desserts, sauces, or as a topping for yogurt and oatmeal.

Are puree plums suitable for babies?

Yes, puree plums are often used as a nutritious baby food due to their smooth texture and natural sweetness.

Can puree plums help with digestion?

Yes, the fiber content in puree plums can aid digestion and help prevent constipation.

How should I store puree plums?

Store puree plums in an airtight container in the refrigerator for up to a week, or freeze for longer storage.

Are there any allergens in puree plums?

Puree plums are generally safe, but individuals with stone fruit allergies should avoid them.

What is the glycemic index of puree plums?

The glycemic index of puree plums is around 40, making them a low-GI food.

Can I make my own puree from fresh plums?

Yes, simply blend fresh, pitted plums until smooth to create your own puree.

Related Superfoods
Abalone Acerola Alaska Plaice Fillet
Comparisons
Puree Plum vs Acerola Puree Plum vs American Black Elderberry Puree Plum vs American Bladdernut
Nutrients
Protein in Puree Plum Calories in Puree Plum Vitamin-c in Puree Plum Magnesium in Puree Plum
Featured Guides
Health Benefits of Puree Plum Healthy Recipes with Puree Plum