How to Use 70p Dried Prunes to Strengthen Bones in Your Favorite Dishes
For many years, prunes were mainly used in kitchen cabinets to treat constipation. However, as we learn more about the health advantages of this often-maligned dried fruit, this may change.
They are inexpensive, only contain 20 calories per dried prune, and are high in fiber (yep, they keep you regular). They also include vital micronutrients like potassium, boron, and vitamin K that promote bone health, as well as antioxidants that prevent cancer. Researchers at Penn State University conducted the “Prune Study,” which discovered that eating five to six prunes a day reduced the incidence of fractures in post-menopausal women by preserving bone mineral density over 12 months (in comparison to a control group).
In terms of flavor, I’ve discovered that my more sophisticated palette now likes their earthy, somewhat savory stickiness. They have a bitter tone that works well in heavy meals, making them ideal for this time of year. They are sweet, but not as tooth-aching as dates.
Here are my top five picks for including dried prunes for bone health in my regular diet.
Use Prune Purée to Sweeten Your Breakfast
Nowadays, it’s popular to forgo sugary breakfasts in favor of savory ones to avoid unintended blood sugar spikes in the morning. However, there are two methods to avoid this if you want your breakfast sweet.
To limit the pace at which glucose is absorbed into the circulation, start by selecting a meal that has a lower glycemic index (GI), as well as one that has a sufficient quantity of protein, fiber, and healthy fats. For instance, oatmeal with Greek yogurt, nut butter, and seeds added. Add a low-GI sweetener, such as this easy prune purée, and mix. This is also ideal for sweetening a smoothie or mixing with yogurt, oats, and berries.
In a blender, combine 200g of prunes, 2 tsp lemon juice, and 200 ml of water. Process until the mixture is perfectly smooth, adding additional water if needed to make it resemble applesauce. It may be kept in the refrigerator in an airtight container for up to three weeks.
For a Snack that Will Give You More Energy, Make Chocolate Orange Bites
We often opt for a chocolate cookie in the late afternoon as a delicious energy boost because of these gloomier days. The scientific explanation behind this is that our bodies release the hormone melatonin when night falls, which causes us to yawn and prepare for sleep. Naturally, by 4 p.m., when the sun has already set, we may need to eat something that will provide us more energy to avoid feeling lethargic.
Prunes are a low-GI energy source, as we have shown. Pure glucose is 100 on the GI scale, which ranges from 1 to 100. Prunes are ranked 29th, much lower than other dried fruits like dates, figs, and raisins, which are in the 60s. They are thus the ideal component for my energy snacks with chocolate and orange prunes.
In a food processor, combine 200g of prunes, orange juice, and zest, 6 finely chopped Brazil nuts, 2 tablespoons of ground almonds, and a small sprinkle of salt. Process until the mixture forms a rough dough, pausing occasionally to scrape down the sides. If the mixture is overly moist, add additional ground almonds. Roll into tiny balls, dust with unsweetened cocoa powder, and refrigerate for 15 minutes. Will keep it for about a week in the refrigerator in an airtight container.
For a Filling and Healthful Evening Dinner, Combine Prunes with Chicken in Red Wine
A substantial casserole or stew is enhanced by the distinct sweet and savory flavor of prunes. Chicken, a concentrated source of lean protein that supports muscle building as we age, is what I prefer to slow-cook them with. Although 0.75g of protein per kilogram of body weight (52.5g per day for an adult weighing 70 kg) is the recommended daily consumption in the UK, research suggests that those over 50 may benefit from a larger intake.
protein per kilogram of body weight (84 g for an adult weighing 70 kg). For comparison, there are around 45 grams in a 150-gram chicken breast.
This dish makes plenty for four people. In a deep pan with a cover, heat 1 tablespoon of olive oil over medium heat. In heated oil, brown four chicken legs, two at a time, then put aside. After five minutes of softening, add 200g of halved button mushrooms and two smashed garlic cloves to the skillet with the chopped onion. After a few minutes of frying, add 225 ml of red wine, 2 tablespoons of tomato puree, and 8 halved prunes.
After five minutes of bubbling and reducing, add 500 ml of chicken stock and a few thyme sprigs. Put the chicken legs back in the skillet. Simmer for an hour over low heat, stirring and rotating the legs from time to time, covered with a lid. To reduce and thicken the sauce, remove the chicken legs and bring the heat to a vigorous boil. To warm and serve, put the legs back in the pan.
Serve Roasted Carrot and Beetroot with Prunes as an Antioxidant-Rich Side Dish
Plant compounds known as antioxidants have been shown to have anti-cancer effects. They do this by scavenging free radicals, which are substances that may harm cells and raise the risk of cancer if they are not controlled. They are abundant in prunes, especially chlorogenic acid, which gives them their rich purple hue. Similarly, the antioxidant anthocyanins in red cabbage or beets give them their purple color, while beta-carotene in carrots gives them their vivid orange color.
Put 1 tablespoon of olive oil in a skillet and warm it up a little to create a wintery, antioxidant-rich side dish to go with your dinner. Add a finely sliced red onion, two grated carrots, and a small shredded red cabbage in a big skillet. Sauté gently for five minutes to soften the ingredients. Next, add 10 coarsely chopped prunes, 1 tablespoon brown sugar, 2 tablespoons apple cider vinegar, and ½ teaspoon ground allspice. Add 100ml of water and season thoroughly. Simmer gently for half an hour, stirring now and again. If it’s still a little wet, increase the heat just before the end; you want most of the moisture to evaporate so it becomes a little sticky.
Make a Prune and Banana Cake High in Fiber and Good for Your Stomach
Cake can be good for your gut, but only if you incorporate as much fiber as possible into the batter without making it too dry and cardboardy. Fruits that are high in fiber, like bananas and prunes, are a good way to get fiber into your cake because they slow down digestion, which gives your intestines more time to do their jobs, making it easier for food to pass through your digestive system, which helps you avoid constipation, and allow your gut to ferment to support your good bacteria. Preheat your oven to a 170 degrees Celsius fan. Then, beat in 150g of wholemeal flour, 2 tsp baking powder, and 2 tsp cinnamon. Finally, add two ripe bananas, roughly mashed, and 50g of chopped prunes. Finally, pour the batter into a greased loaf tin and bake for 50 minutes to an hour, or until a skewer inserted into the center comes out clean.