fbpx

3 Reasons to Eat More Prunes (and one of them will surprise you!)
Print Friendly, PDF & Email

Exploring the health benefits of California prunes, truly natures candy

As an advocate for simple, yummy whole foods I am excited to share some of the good news from my client the California Dried Plum Board.  

Plums to prunes

Not only are California prunes a quick and delicious on-the-go snack, but trend setters and chefs from around the globe are using this naturally sweet fruit to boost flavor and add moisture to dishes.

I wanted to give you a sense as to how they are produced, the growing body of research on their health benefits (that extend beyond digestive health) and share a few tips and recipes about how to incorporate prunes in your diet.Prunes in production

Farm to table

Calling all food geeks! I love learning about where and how our food grows and how it is produced. Do you know much about where plums grow?  What about how they are harvested and dried?  

You’ve got to watch this video featuring California plum farmers so you can see the machine called the “shaker” that shakes the plums off the tree and learn about how they are dried before ending up on the grocery shelf.

 

Nutrition benefits of California prunes

prunes for health

#1 Surprising Bone Benefits

The most surprising benefit of prunes is the research on prunes for bone health. Research shows a daily serving of 5 to 6 (50g) California prunes helps slow bone loss in postmenopausal women. This is not because prunes are a source of calcium, but instead possibly through the stimulation of bone formation. This is good news for women through menopause since this offers a new strategy to the tool kit of reducing bone loss and lowering the risk of osteoporosis.

 

#2 Weight Management

A serving of 5 to 6 prunes is only about 100 calories and since they contain no added sugar and are naturally sweet they make a good option for healthy snacking on the go and a healthy option when you need something to satisfy your sweet tooth. Next time you are craving a sweet treat, give these a go and see if it does the trick.

 

#3 Natures Natural Constipation Remedy

It is well known that one of the best ways to improve overall digestive health and decrease constipation is to make sure you have enough fibre added to your diet. Rather than consider fibre supplements, in our nutrition counselling practice we always start with food first. Gradually increase fibre rich foods and drink plenty of fluids. Work towards 5-6 prunes per day which supplies just over 3 grams of fibre and is one of the best natural constipation remedies (with the added benefit of also being good for your heart health).

 

5 Ways to enjoy prunes:

 

  1. As a snack as is or added to a trail mix
  2. Slice and add to green salads, quinoa salad or stewed into chicken dishes
  3. Cooked into your morning oatmeal, overnight oats or pancakes
  4. As a natural whole food sweetener in a smoothie
  5. Sliced and added to muffins, cookies, cakes, energy balls and fruit crisps

 

Check out www.californiadriedplums.org for loads of tasty recipes including this recipe to get you started:

 

Moroccan Carrot Salad with Prunes

Sweet Moroccan spices scent this refreshing carrot and dried plum salad, tossed with a tangy lemon juice dressing.Moroccan Carrot Salad

Recipe from www.californiadriedplums.org

Makes 6 servings

Ingredients:

  • 2 pounds thin carrots, peeled
  • 1/4 cup freshly squeezed lemon juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon hot paprika
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 cup pitted California prunes (dried plums) (about 6 ounces)
  • 3 tablespoons chopped cilantro
  • 2 tablespoons toasted sesame seed

Directions:

Cut carrots into 1-inch pieces on diagonal. Drop carrots into boiling salted water. Cook 5 minutes after they return to the boil or until tender but not mushy. Drain.

In large bowl, whisk together lemon juice, oil, paprika, cinnamon, cumin and salt. Add carrots, dried plums and cilantro. Mix together gently. Mound in serving bowl or on 6 individual plates; sprinkle with sesame seed.

 

Nutrition Facts:

  • 196 calories
  • 34 g carbohydrates
  • 3 g protein
  • 6 g fat
  • 6 g fibre

This segment is sponsored by my client The California Dried Plum Board

Print Friendly, PDF & Email

As seen in

  •  

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This