The Unsung Hero Food for Moms & Kids, Alike!

Looking for a super food for moms and kids that satisfies everyone and is healthy too? Annessa Chumbley, RD has the answer – and it’s easy and delicious.

By Annessa Chumbley, RD

If there’s one food you should chew more of this year, I have the one! It’s sweet, chewy….tastes like candy (thankfully my kids think so, whew!), but it does not contain any added sugar. It’s….CALIFORNIA PRUNES!  To me, prunes are like the little unsung heroes in the food & nutrition world. But give them a crown and a cape, because they truly are superheroes for the body. 

A hero food for moms and kids, just take a look at the benefits:

  • Digestion. Think of California Prunes as your digestion-helper. With 3 grams of fiber in a serving, including soluble and insoluble fiber, they are great to include daily. Fiber is a nutrient almost all of us need more of. Fiber helps us feel full, and, not having it can lead to a host of unwanted health conditions. I like to call fiber “your body’s broom” ….and no one wants a dusty house!
  • Bone Health. They are an excellent source of vitamin K – 20% of your daily need in fact! Vitamin K is important for many reasons, and two of the most talked about are its role in blood clotting and bone metabolism.
  • No added sugar, no cholesterol and no fat
  • Magnesium, riboflavin, niacin and B6.
  • Also, prunes contain sorbitol and polyphenols (those are good things for your gut lol)…in short, they have the potential to change the gut microbiome!
Annessa chumbley enjoying a prune food for moms and kids

Now, for some food science:

And – a little bit of science for you – thanks to California’s growing conditions, prunes are sweet, plump, juicy, and retain their moisture well. California growers have invested more than 150 years in perfecting the growing and harvesting techniques! I love knowing the story behind the fruit I’m adding to my diet…I hope you do too.

A hero food for expectant mothers too (like me):

California Prunes are a great snack for kiddos or even during pregnancy. I often take prunes as a snack, just by throwing them in a zip-top baggie in my purse. I find that kids love the sweetness of prunes and I love that there’s no added sugar! They are also such an easy on-the-go snack option, they are great for busy mornings or during long car trips. I also find myself reaching for prunes as a snack more and more during this pregnancy. They keep me feeling full longer and I feel good eating them based on all the added nutritional benefits! Prunes are food for moms anytime.

hand grabbing prunes from a bowl

Prunes Are a Good Gestational Diabetes Snacks For When Pregnancy Cravings Hit

This article from Momtasic shares a list of great snack food for expectant mothers, and prunes make the cut for being rich in fiber, low on the Glycemic Index and satisfyingly delicious.

Another way to enjoy this food for moms and kids:

Another great way to eat them is by making my Homemade California Prune Granola Bars…there’s no added sugar in them (thanks for the prunes!), with exception for the bit that is in the dark chocolate chips you choose. You can also chop prunes up and add them to a salad, on top of oats or other cereals…or even throw them in the crockpot with a pork roast!

sliced California Prune Energy Bars on a striped towel

Homemade California Prune Energy Bars

Annessa Chumbley, RD
Prune make the perfect naturally sweet base for homemade bars – offering tons of good-for-the-gut and filling fiber, too. Created by Annessa Chumbley, RD, these California Prune Energy Bars are the perfect afternoon pick-me-up.
5 from 1 vote
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Course Snack
Cuisine Kid Friendly, Quick & Easy, RD Creations
Servings 12
Calories 234 kcal


  • 1 cup California Prunes
  • 1 egg
  • 1/2 cup unsweetened coconut or almond milk
  • 1/2 tsp kosher salt
  • 1/2 cup unsweetened natural peanut butter
  • 1 1/2 cup quick-cooking oats
  • 1/4 cup sunflower seeds
  • 1/2 cup chopped pecans
  • 3/4 cup dark chocolate chips


  • Preheat oven to 350°F (180C). Spray an 8×8 inch (20×20 cm) pan with nonstick cooking spray or line with parchment paper.
  • In a food processor, add prunes and process into small pieces, about 20 seconds. Add egg, milk, and salt, and process until creamy. Use a spatula to scrape down the sides of the food processor. Add peanut butter and pulse briefly to incorporate.
  • Pour mixture into a bowl, scraping down the sides of the food processor. Add oats, sunflower seeds, pecans, and chocolate chips. Stir until everything is evenly mixed together.
  • Spread mixture into pan evenly. Bake for 30 –35 minutes, until bars are no longer glossy. Remove and let cool fully, then cut into 12 bars.


Store in an airtight container.


Calories: 234kcalCarbohydrates: 23gProtein: 6gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 0.003gCholesterol: 14mgSodium: 189mgPotassium: 297mgFiber: 3gSugar: 11gVitamin A: 264IUVitamin C: 0.2mgCalcium: 89mgIron: 3mg
Keyword energy bars, granola bar
Tried this recipe? Want to save it for later?Share it on social and tag @CAPrunes or #CAPrunes!

More recipe for food for moms that kids will love too:

Chocolate Breakfast Cookies:

Chocolate Breakfast Cookies deserve a prime spot on the cake stand and the breakfast table. This recipe from Annessa Chumbley, RD is perfect for moms and kids alike!

Chocolate Superpower Smoothie, Served 2 Ways:

This delicious Chocolate Superpower Smoothie is full of bone-building goodness, thanks to the matchup of prunes and Real CA Dairy. Plus, the recipe can be topped two ways: with a shot of espresso for adults and a few chocolate chips for kids (or those with a sweet tooth). Can you think of a better food for moms, kids and everyone else? We can’t either.

healthy carrot cake muffins from annessa chumbley - food for moms and kids

Carrot Cake Muffins

Annessa Chumbley, RD says her recipe for Carrot Cake Muffins will blow you away. They are full of flavor AND nutrition. And the fact that they can be frozen for a future easy breakfast on-the-go or snack is a HUGE win.

Annessa Chumbley


Annessa Chumbley is a Registered Dietitian Nutritionist, a mom, a part-time lifestyle morning show host, a nutrition news contributor, a recipe creator, a food writer, and a brand endorser for food retailer – Albertsons and Safeway. She also creates recipes, cooking/wellness segments, commercials, voiceovers, TV and cooking classes for many food brands, grocery stores, and pharmaceutical companies, including Allergan, American Heart Association, American Diabetes Association, WISH-TV, Carmel City Magazine, Tandoor Chef, Whole Foods, among others.