Prunes / আলুবোখারা

A prune is a dried plum of any cultivar, mostly Prunus domestica or European Plum.

The use of the term for fresh fruit is obsolete except when applied to varieties grown for drying.

Most prunes are freestone cultivars (the pit is easy to remove), whereas most other plums grown for fresh consumption are clingstone (the pit is more difficult to remove).

In 2001, plum growers in the United States were authorised by the government to call prunes "dried plums". Due to the popular U.S. perception of prunes being used only for relief of constipation, and being the subject of related joking, many distributors stopped using the word "prune" on

packaging labels in favour of "dried plums".

Prunes are used in cooking both sweet and savory dishes. Stewed prunes, a compote, are a dessert. Prunes are a frequent ingredient in North African tagines. Perhaps the best-known gastronomic prunes are those of Agen (pruneaux d'Agen). Prunes are used frequently in Tzimmes, a traditional Jewish dish in which the principal ingredient is diced or sliced carrots; in the Nordic prune kisel, eaten with rice pudding in the Christmas dinner; and in the traditional Norwegian dessert fruit soup. Prunes have also been included in other holiday dishes, such as stuffing, cake, and to make sugar plums. Prune-filled Danish pastries are popular primarily in New York and other parts of the

U.S. East Coast. Prune ice cream is popular in the Dominican Republic. Chocolate-covered prunes are a traditional confectionery in Eastern Europe. Prunes are also used to make juice and kompot (uzvar), a traditional drink in Central, Eastern and Southern Europe. In the Cotswolds, prunes were fermented to form a cider-like drink called jerkum. Due to the high sugar content of prunes, it was considered particularly potent as compared to contemporary ciders and beers.

Health Benefits

Prunes and their juice contain mild laxatives including phenolic compounds (mainly as neochlorogenic acids and chlorogenic acids) and sorbitol. Prunes also contain dietary fiber (about 7%, or 0.07 g per gram of prune).

Prunes and prune juice are thus common home remedies for constipation, but a 2010 review by the European Food Safety Authority (EFSA) found that the evidence was "insufficient to establish a cause and effect relationship between the consumption of dried plums of "prune" cultivars (Prunus domestica L.) and maintenance of normal bowel function". A 2012 review by the same body, however, reversed this decision and proposed that prunes did effectively contribute to the restoration of normal bowel function in the general population if consumed in

quantities of at least 100g per day (approximately 3-4oz). Prunes also have a high antioxidant content.

It’s not surprising that prunes fell out of favour considering their close association with relieving constipation. Prunes (or shall we call them dried plums?) have been sold as a popular digestive remedy for decades mainly because of these three components: fibre, sorbitol (a sugar alcohol that can loosen the stool) and a natural laxative compound called diphenyl isatin.

Beyond the benefits to your digestive tract, and the fact that they offer a sweet hit for only 30 calories, plums and prunes have many other wonderful health properties.

Reasons you need to eat more prunes

Prunes are known to relieve constipation and may help protect against disease. Here are more of their amazing health benefits and a plum-quinoa salad recipe.

In fact, women ages 25 to 54 react so negatively to the idea of prunes that the California Prune Board pressured the Food and Drug Administration to change their name to the more appealing ‘dried plums’ (which they technically are), and it worked! Sales of this super-healthy purple fruit have grown.

It’s not surprising that prunes fell out of favour considering their close association with relieving constipation. Prunes (or shall we call them dried plums?) have been sold as a popular digestive remedy.

Nutrition Facts

Prunes

Amount Per 1 cup, pitted (174 g)

Calories                                            418

% Daily Value*

Total Fat                                          0.7 g               1%

Saturated fat                                   0.2 g               1%

Polyunsaturated fat                       0.1 g 

Monounsaturated fat                    0.1 g  

Cholesterol                                      0 mg               0%

Sodium                                            3 mg               0%

Potassium                                        1,274 mg      36%

Total Carbohydrate                       111 g             37%

Dietary fiber                                    12 g                48%

Sugar 66 g   

Protein                                              3.8 g               7%

Vitamin A      27%    Vitamin C      1%

Calcium         7%      Iron    8%

Vitamin D     0%      Vitamin B-6  20%

Vitamin B-12           0%      Magnesium  17%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

For decades mainly because of these three components: fibre, sorbitol (a sugar alcohol that can loosen the stool) and a natural laxative compound called diphenyl isatin.

Beyond the benefits to your digestive tract, and the fact that they offer a sweet hit for only 30 calories, plums and prunes have many other wonderful health properties. Here are just a few:

1. They protect against cardiovascular diseases and other chronic illnesses

Prunes and plums contain high levels of phytonutrients called phenols. They’re particularly high in two unique phytonutrients called neochlorogenic and chlorogenic acid. Numerous studies show that these phytonutrients help to prevent damage to cells particularly when it comes to the oxidation of lipid molecules in the body. Since all of our cell membranes, as well as our brain cells, are largely made up of lipids which contain fat, these are important phytonutrients to have in the diet. These compounds have also been found to inhibit the oxidation of LDL cholesterol in the body making them an important factor in the prevention of chronic diseases.

2. They help prevent type 2 diabetes and obesity

Prunes and plums are high in soluble fibre that helps to keep blood sugar levels stable. Soluble fibre slows the rate that food leaves the stomach and, as a result, delays the absorption of sugar into the blood stream. Soluble fibre also increases the body’s sensitivity to insulin.

The soluble fibre in prunes helps you feel satisfied after a meal, which can prevent overeating and subsequent weight gain.

3. Prunes and plums help to lower cholesterol

The soluble fibre we just spoke of also helps to lower cholesterol by soaking up excess bile in the intestine and then excreting it. Bile is made from cholesterol in the liver in order to digest fat. When the body excretes bile along with the fibre from prunes and plums, the liver must use cholesterol in the body to make more bile thereby lowering the amount in circulation in the body. Soluble fibre may also inhibit the amount of cholesterol manufactured by the liver in the first place. A 2011 study found that prunes are more effective than psyllium at relieving constipation.

4. Get improved bone health and reduce the risk of osteoporosis

A study from 2011 showed that prunes and plums are the most effective fruit in preventing and reversing bone loss due to rich sources of phenoic and flavonoid compounds.

5. They’re a good source of vitamin K and beta carotene

A 2013 study showed that an increased intake

in beta carotene can actually make people happier. Beta-carotene also protects and fixes the damage of free radicals on our cells meaning it can help reverse the signs of aging. Vitamin K works in conjunction with beta carotene to fight the signs of aging by helping reduce bone loss and improving circulation.

Indonesian Fried Rice

Ingredients

3/4 cup chopped onion

1 serrano chile, chopped

2 tablespoons California dried plum purée

2 tablespoons soy sauce

2 tablespoons brown sugar

1 teaspoon tomato paste

3 tablespoons vegetable oil

4 cups cooked brown basmati rice

8 ounces firm tofu, diced

1/2 cup diced California dried plums

1/2 cup peas

1/2 cup chopped scallions

1/4 cup chopped roasted unsalted peanuts

1/4 cup julienned carrot

1/4 cup peeled, seeded cucumber cut into thin half-moons

Directions

In a food processor or blender, process onion and chile to make a paste. In a small bowl, whisk together dried plum purée, soy sauce, sugar and tomato paste. In a large nonstick skillet, heat oil over high heat. Add onion mixture and cook 1-2 minutes. Add dried plum mixture, rice and tofu; stir-fry about 5 minutes or until hot. Add diced dried plums, peas and scallions and stir-fry 2 minutes more.  Transfer to a serving bowl or individual plates and garnish with peanuts, carrot and cucumber.

Prune chutney

INGREDIENTS

500g soft pitted Prunes

4 large (1Kg) firm  Pears

1 large brown onion

1 cup white wine vinegar

1 cup (220g) white sugar

1 tablespoon peeled, finely shredded fresh ginger

2 tablespoons yellow mustard seeds

2 teaspoons all spice

½ teaspoon ground chillies

2½ cups water

METHOD

1. Snip the prunes into 2-3 pieces. Peel the pears, cut into quarters and remove cores. Chop into 1-2cm pieces and set aside. Peel onion, cut into quarters and chop or slice thinly.

2. Put prunes, onion, ½ cup vinegar, sugar, ginger, mustard seeds, all spice, chillies and ½ cup water into a heavy based wide saucepan.

3. Bring to the boil, cook over medium heat stirring occasionally for 10-15 minutes until liquid reduces by half. Add pears, remaining vinegar and water. Return to the boil, reduce heat and simmer, uncovered for 1 hour15 minutes or until chutney reaches a glossy, thick rich brown consistency. Stir at regular intervals to prevent chutney sticking to the pan base.

4. Whilst still hot, spoon or ladle into 250ml sterilized jars. Cool and seal tightly with suitable lids. Label and date. Store for at least 2 weeks before using.

5. Serve the chutney with cold meats, curries, roast or char-grilled pork, chicken, quail and duck. Enjoy with tasty or vintage cheddars and any variety of blue vein cheese accompanied with sour dough breads or plain water crackers.

Chai Prune Smoothie

Ingredients

1 chai tea bag

1 cup unsweetened vanilla almond milk, divided in half

1 cup ice cubes

4 whole Sunsweet® Pitted Prunes

1 Tbsp almond butter

1 tsp honey

cinnamon, to taste

Instructions

Heat tea bag and 1/2 cup almond milk in microwave-safe mug for 1 minute. Squeeze tea bag into milk and pour milk into blender. Add in remaining almond milk (1/2 cup), ice cubes, prunes, almond butter and honey. Blend until smooth. Sprinkle with cinnamon.

Prune Juice Smoothies

Plum-Berry SmoothieSmoothies are a great way to help you get your daily serving of fruits and vegetables. These delicious drinks are easy to create and convenient for when you are on-the-go.

Prune Juice is a great base or addition for any fruit smoothie. This nutrient powerhouse has a naturally sweet taste that blends well with a variety of fruits. It is also packed with antioxidants, potassium, vitamin C, fiber and many other vitamins and minerals. Try one of these delicious smoothie ideas today!

Naturally Sweet Smoothie

1 medium banana, peeled

3 ice cubes

1 teaspoon honey

1 cup frozen Strawberries

1/2 cup chilled Stapleton’s Prune Juice

1/4 cup plain vanilla or low fat yogurt

In blender container, combine banana, Stapleton’s Prune Juice, yogurt and honey. Cover and blend until smooth. Add ice cubes; cover and blend until ice is just crushed. Enjoy!

Plum-Berry Smoothie with Apricots

2 fresh apricots, halved, with seed taken out

1/2 cup of frozen blueberries (or fresh)

1 cup frozen strawberries

1/2 to 3/4 cup vanilla yogurt

2 tbsp of honey

1 tsp of cinnamon

1 cup Stapleton’s Prune Juice

Add all of the ingredients to a blender and blend until smooth. Add a few ice cubes and blend again until smooth.

Banana-Plum Smoothie

1 cup Milk

1/2 cup Lowfat Plain Yogurt

1/2 cup Stapleton’s Prune Juice

1 cup frozen sliced bananas

Blend together in smoothie maker and serve.