By Alison Needham for California Prunes
Easy to Prepare, Healthy Meals with California Prunes
Easy to prepare, healthy meals have been trending for quite some time. With harried schedules more the norm now than ever, it’s a trend that’s not going away anytime soon. Although prunes are most often touted for their gut-health benefits, many home cooks and chefs alike are discovering that the recipes that include California Prunes and Prune Purée can help get a healthy, delicious meal on the table – and quickly!
Because California Prunes are naturally sweet, they are an excellent replacement for refined sugar in baked goods, as well as sauces and salad dressings. But besides being sweet and tasty, prunes have a ton of health benefits that will boost the nutritional profile of your meals including:
- Gut health – A serving of 4-5 prunes has 3 grams of both soluble and insoluble fiber which helps you maintain good digestive health.
- Antioxidants – Prunes are high in polyphenols, which include the antioxidants that protect DNA against damage, decrease inflammation and may help prevent cancer.
- Blood sugar control – Because they are a low-glycemic food, prunes can help maintain healthy blood sugar levels. Plus, because prunes are high in fiber, they help maintain fullness, can lower cholesterol, and help regulate blood sugar levels.
- Bone health – Prunes contain many bone-strengthening vitamins and minerals including boron, potassium, and Vitamin K, as well as phenolic compounds which may inhibit bone resorption and stimulate bone formation.
- Cholesterol – There have been several studies that highlight adding fiber to the diet as a way of reducing cholesterol. A study out of UC Davis found that eating 10-12 prunes a day lowered both overall cholesterol levels, and LDL cholesterol.
Expert Tips for Healthier Meals
When blogger/food personality/kitchen maven Teri Turner from No Crumbs Left began to explore using prunes in her cooking she was thrilled. “It’s official: California prunes are taking their name back. They are not only sumptuous, but they’re also filled with fiber and potassium, and good for gut health, digestive issues, your heart, and your bones…they are just plain delicious!”
Chef Daniele Uditi of Pizzana in Los Angeles uses prunes to add depth of flavor as well as sweetness: “prunes, to me, can taste like a really good aged fine wine.” Check out his Pizza with Prune Jam + Bacon recipe for a deliciously non-traditional way to top your next pie.
Beyond their natural sweetness and wonderful health benefits, adding California Prunes to your dishes also adds flavor, color, and texture. Whether you’re making a creamy salad dressing, refined-sugar-free barbecue sauce, an easy sheet pan bake, or one of Teri’s famous “Magic Elixirs,” California Prunes are quickly becoming a top not-so-secret ingredient of creative cooks everywhere!
Healthy Family Dinner Ideas
If you’re wondering how to get started with adding more California Prunes to your meals, we’ve got you covered! Here are a few easy healthy family dinner ideas from some of our favorite bloggers: