Discovering the Hidden Powers of Prunes

Let’s talk about prunes. Yes, you heard me right… prunes. Most of us know prunes for their role in digestive health and their laxative-like effect. But this dietitian wants you to know that we’ve been overlooking and perhaps underestimating these little, dried superfoods for far too long. Beyond their well-known reputation, prunes offer a plethora of nutrients that contribute to overall well-being.

Prunes are like hidden gems in the world of nutrition. While they might not steal the spotlight like trendy superfoods, these humble dried plums boast an array of lesser-known health benefits that make them a worthy addition to any diet. Let's delve into the lesser-known wonders of prunes and explore a delicious way to incorporate them into your daily diet:

1. Gut Health Guardians: Digestive health isn't the only realm where prunes reign supreme. Packed with fiber, we know that prunes can help keep things moving through your digestive system. But their benefits extend beyond regularity; prunes also support the growth of beneficial gut bacteria, promoting a happy and balanced gut microbiome.

2. Antioxidant Powerhouse: Prunes are bursting with antioxidants, particularly phenolic compounds, which help combat oxidative stress in the body. These antioxidants play a crucial role in reducing inflammation and protecting against chronic diseases.

3. Bone Health Booster: Prunes happen to have a unique combination of vitamin K, phenolic compounds, fiber and other minerals. Recent research has shown that prunes may have a promising effect on bone density and structure in older women. One study revealed that postmenopausal women who ate prunes daily for a year maintained specific aspects of bone structure and estimated bone strength in comparison to those who did not consume prunes. Incorporating prunes into your diet may help reduce the risk of osteoporosis and improve bone density over time.

4. Heart Health Support: The fiber, potassium, and antioxidants found in prunes all contribute to a happy and healthy heart. Studies have shown that regular consumption of prunes can lower blood pressure, cholesterol levels, oxidative stress and inflammatory markers, thereby reducing the risk of heart disease.

Aside from just eating prunes straight from the bag, what can you do with them? First, consider where you might be using dried fruit like dates, cherries or cranberries in recipes and replace them with prunes instead. They are easily incorporated into baked or sweet treats, salads, savory dishes, sauces, and chutneys or enjoyed on their own as a convenient snack. My favorite way to get a few prunes into my daily diet is to throw them into a delicious and refreshing smoothie.

Blueberry Mango Prune Smoothie 

Scroll down for a printable version of his recipe

Servings: 2

Prep time: 5 minutes

1/4 cup prunes (about 6-7 prunes)

1 1/2 cups baby spinach leaves

3/4 cup plain Greek yogurt

3/4 cup milk of your choice (I prefer dairy or soy milk for more protein)

3/4 cup frozen blueberries

3/4 cup frozen mango chunks

1 teaspoon honey

1 cup ice

Juice of 1/2 a lemon

Optional: 1/8 teaspoon vanilla extract, pinch of salt 

1. In a blender, combine the prunes, baby spinach, Greek yogurt, milk, frozen blueberries, frozen mango chunks, honey, ice and lemon juice.
2. If desired, add a splash of vanilla extract or pinch of salt for an extra layer of flavor.
3. Blend on high speed until smooth and creamy, ensuring all ingredients are well incorporated.
4. Pour the smoothie into glasses and garnish with a few extra blueberries or a slice of mango, if desired and enjoy!

If you are looking to get more confident in your cooking skills (so you can learn more ways to use prunes!), The Chopping Block’s Culinary Boot Camp is a good way to get started. You’ll start with the basics and work your way up each day. You may even learn to make a delicious dish with prunes (spoiler - Roasted Pork with Prunes, Olives and Balsamic is on the Day Two menu). There are spots available throughout the spring and summer so enroll now!