Homespun

October 3, 2001

Where's the Prunes?

Did you know that the prune is about to disappear from your grocer's shelves? And not from a rush to buy them either. Plum growers won permission form the government to start calling prunes "dried plums." So, for the next two years, "pitted prunes" will appear on labels in very small letters. After that, it's dried plums all the way, except for prune juice. Dried plum juice doesn't have much of a ring to it.

Whatever you prefer to call it, the prune or dried plum, tastes as sweet and packs just as many benefits. Here is a partial list:

• Six dried plums provide 3.5 grams of fiber, plus a little calcium, magnesium, potassium, vitamin C, boron, copper and a lot of beta carotene. In fact, dried plums contain 13 different carotenoids. At least seven of these can be converted into vitamin A in the body.

• Dried plums help lower blood cholesterol (no doubt because of the soluble fiber). One study found that 12 dried plums a day had a significant effect. My guess is that the effect was not only on cholesterol! So if you plan to add them to your diet, do so gradually.

• Dried plums are a top antioxidant food, even better than berries or oranges. Good for cancer prevention.

• Dried plums or prune juice have long been known for their laxative effect, which shouldn't embarrass anybody. This may be the effect of the fiber, but it may also be the action of a chemical found in the fruit. Dried plums are a delicious candy-like snack eaten straight from the container.

Like all dried fruit, they may promote tooth decay, so rinse or brush afterward. Try them on cereal or in yogurt or as a part of a fresh fruit salad. They are excellent cooked with chicken breasts or pork loin.

BAKED PRUNE COMPOTE

1 (12 oz.) package pitted prunes

1 cup raisins

1/3 cup firmly packed brown sugar

2/3 cup water

Grated rind and juice of 1 lemon

Grated rind and juice of 1 orange

Pinch of salt

1 (3-inch) stick cinnamon

Sweetened whipped cream (optional)

Combine first 8 ingredients in a 2-quart baking dish; cover.

Bake at 325° for 1 hour. Let cool; remove cinnamon stick.

Cover and chill at least 2 hours. Serve with sweetened whipped cream, if desired. Yield: 6 to 8 servings.

STUFFED PRUNES

12 to 15 large pitted prunes

1/3 cup small curd cottage cheese

2 tablespoons finely chopped peanuts

1 teaspoon grated orange rind

Peanut halves (optional)

Place prunes in a saucepan; cover with water. Bring to a boil; cover, reduce heat, and simmer 5 minutes. Drain; set aside.

Combine next 3 ingredients, mixing well. Spoon mixture into a pastry bag fitted with a large tip; pipe mixture into cavity of each cooled prune. Garnish with peanut halves, if desired. Yield: 12 to 15 prunes.

This page created by Margie Yarnell, Extension Secretary/Webmaster.
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