There are few fruits that come in such a
panorama of colors as the juicy sweet tasting plum. The plum season extends
from May through October with the Japanese varieties first on the market from
May and peaking in August followed by the European varieties in the fall.
Plums belong to the Prunus genus of
plants and are relatives of the peach, nectarine and almond. They are all
considered "drupes," fruits that have a hard stone pit surrounding
their seeds.
Prunes are the dried version of European
plums. In the United States, through, you may not see the term
"prunes" used as frequently as before, as this fruit items recently
had its name officially changed to "dried plum." Sweet with a deep
taste and a sticky chewy texture, prunes are not only fun to eat but they are
also highly nutritious. As with other dried fruits, they are available year
round.
Health Benefits
Significant
Antioxidant Protection from the Phenols in Plums and Prunes
The fresh version (plums) and the dried
version (prunes) of the plant scientifically known as Prunus domestica have
been the subject of repeated health research for their high content of unique
phytonutrients called neochlorogenic and chlorogenic acid. These substances
found in plum and prune are classified as phenols, and their function as
antioxidants has been well-documented. These damage-preventing substances are
particularly effective in neutralizing a particularly dangerous oxygen radical
called superoxide anion radical, and they have also been shown to help prevent
oxygen-based damage to fats. Since our cell membranes, brain cells and
molecules such as cholesterol are largely composed of fats, preventing free
radical damage to fats is no small benefit.
Better Iron
Absorption Plus More Antioxidant Protection from Vitamin C
The ability of plums and prunes to increase
absorption of iron into the body has also been documented in published
research. This ability of plums and prunes to make iron more available may be
related to the Vitamin C content of this fruit. World food organization food
ranking system qualified plums as a very good source of vitamin C.
In addition to assisting with absorption of
iron, vitamin C is needed in the body to make healthy tissue and is also needed
for a strong immune system. Getting a little extra vitamin C around cold and
flu season is a good idea, and may also be helpful for people who suffer from
recurrent ear infections. Vitamin C also helps to protect cholesterol from
becoming oxidized by free radicals. Since oxidized cholesterol is the kind that
builds up in the arteries and causes damage to blood vessels, some extra
vitamin C can be helpful for people who suffer from atherosclerosis or diabetic
heart disease. In addition, vitamin C can help neutralize free radicals that
could otherwise contribute to the development or progression of conditions like
asthma, colon cancer, osteoarthritis, and rheumatoid arthritis, so vitamin C
may be able to help those who are at risk or suffering from these conditions.
Owing to the multitude of vitamin C's health benefits, it is not surprising
that research has shown that consumption of vegetables and fruits high in this
nutrient is associated with a reduced risk of death from all causes including
heart disease, stroke and cancer.
Prunes'
Potential for Normalizing Blood Sugar Levels and Helping with Weight Loss in
Plums and Prunes
Prunes' soluble fiber helps normalize blood
sugar levels by slowing the rate at which food leaves the stomach and by
delaying the absorption of glucose (the form in which sugar is transported in
the blood) following a meal. Soluble fiber also increases insulin sensitivity
and can therefore play a helpful role in the prevention and treatment of type 2
diabetes. And, prunes' soluble fiber promotes a sense of satisfied fullness
after a meal by slowing the rate at which food leaves the stomach, so prunes
can also help prevent overeating and weight gain.
Prunes' Fiber
for Regularity, Lower Cholesterol, & Intestinal Protection
Prunes are well known for their ability to
prevent constipation. In addition to providing bulk and decreasing the transit
time of fecal matter, thus decreasing the risk of colon cancer and hemorrhoids,
prunes' insoluble fiber also provides food for the "friendly"
bacteria in the large intestine. When these helpful bacteria ferment prunes'
insoluble fiber, they produce a short-chain fatty acid called butyric acid,
which serves as the primary fuel for the cells of the large intestine and helps
maintain a healthy colon. These helpful bacteria also create two other short-chain
fatty acids, propionic and acetic acid, which are used as fuel by the cells of
the liver and muscles.
The propionic acid produced from prunes'
insoluble fiber may also be partly responsible for the cholesterol-lowering
properties of fiber. In animal studies, propionic acid has been shown to
inhibit HMG-CoA reductase, an enzyme involved in the production of cholesterol
by the liver. By lowering the activity of this enzyme, propionic acid helps
lower blood cholesterol levels.
In addition, prunes' soluble fibers help to
lower cholesterol by binding to bile acids and removing them from the body via
the feces. Bile acids are compounds used to digest fat that are manufactured by
the liver from cholesterol. When they are excreted along with prunes' fiber,
the liver must manufacture new bile acids and uses up more cholesterol, thus
lowering the amount of cholesterol in circulation. Soluble fiber may also
reduce the amount of cholesterol manufactured by the liver.
Lastly, the insoluble fiber provided by
prunes feed friendly bacteria in the digestive tract, which helps to maintain
larger populations of friendly bacteria. In addition to producing the helpful
short-chain fatty acids described above, friendly bacteria play an important
protective role by crowding out pathogenic (disease-causing) bacteria and
preventing them from surviving in the intestinal tract.
Description
One of the unique things about plums is that
there are so many varieties available. Not only do over 2,000 varieties of
plums exist, but over 100 are available in the India alone. So, if you are
looking for a juicy, sweet tasting fruit that comes in a panorama of colors,
plums are for you.
Plums are classified into six general
categories—Japanese, Asia, American,
Damson, Ornamental, Wild and European/Garden—whose size, shape and colors vary.
Although usually round, plums can also be oval or heart-shaped. The skins of
plums can be red, purple, blue-black, red, green, yellow or amber, while their
flesh comes in hues such as yellow, green and pink and orange—a virtual
rainbow.
Plums belong to the Prunus genus of
plants and are relatives of the peach, nectarine and almond. They are all
considered "drupes," fruits that have a hard stone pit surrounding
their seeds. When plums are dried, they become the fruit we know as prunes.
Prunes are nutritious fruits that are
extremely fun to eat since they have a sweet, deep taste and a sticky, chewy
texture. Prunes are actually dried plums, more specifically the dried version
of European plums, including the Agen variety.
Unfortunately for the delicious and quite
beneficial prune, its name has acquired a somewhat negative connotation, being
associated with wrinkles, old age and sluggish gastrointestinal tracts. As our
Health Benefits section shows, nothing could be further from the truth. To give
prunes some PR that may help overcome this stigma and to promote prunes to their
rightful place in the Wight loss diet, they have been informally christened
with another name, a name that reflects their heritage . . . the "dried
plum."
History
With the large number of plums available, it
is not surprising that the various types have different heritages and places of
origin. The European plum is thought to have been discovered around two
thousand years ago, originating in the area near the Caspian Sea. Even in
ancient Roman times, there were already over 300 varieties of European plums.
European plums made their way across the Atlantic Ocean with the pilgrims, who
introduced them into the United States in the 17th century.
While Japanese plums actually originated in
China, they derived their name from the country where much of their cultivation
and development occurred. Japanese plums were introduced to the U.S. in the
late 19th century. Today, the India, China, Russia, United states and Romania
are among the main producers of commercially grown plums.
The process of drying plums to make prunes is
thought to have originated thousands of years ago in an area near the Caspian
Sea, the same region where the prune-producing European plums originated. They
spread throughout Europe with the migration of different cultures and
civilizations.
The process of drying plums to produce prunes
took hold in California, now the leading producer of prunes worldwide, in the
mid-19th century when Louis Pellier planted grafted plum tree cuttings brought
back with him from his native France. Among these trees were those belonging to
the Agen variety, the type of plum that is extremely well suited to be dried to
make prunes.
How to Select
and Store
Plums
If you want to purchase plums that are ripe
and ready to eat, look for ones that yield to gentle pressure and that are
slightly soft at their tip. While you can also purchase plums that are firm and
ripen them at home, avoid those that are excessively hard as they will be
immature and will probably not develop a good taste and texture profile. Good
quality plums will feature a rich color and may still have a slight whitish
bloom, reflecting that they have not been overhandled. They should also be free
of punctures, bruises or any signs of decay. Plums are generally available in
the marketplace from May through the early fall.
Plums that are not yet ripe can be left at
room temperature. As this fruit tends to mature quickly, check on them in the
next day or two to ensure that they do not become overripe. Once they are ripe,
plums can be stored in the refrigerator for a few days. While plums can be
frozen, to ensure maximum taste remove their stone pits before placing them in
the freezer.
Prunes
Prunes are sold either with their pits or
already pitted. The form you choose should depend upon your personal preference
and recipe needs.
Ideally, you should purchase prunes that are
sold in transparent containers so that you can evaluate them for quality. They
should be plump, shiny, relatively soft and free of mold. If the packages are
opaque, ensure that they are tightly sealed so that the prunes will not have
lost any moisture. As with any other dried fruit, try to purchase prunes that
are not processed with food preservatives such as sulfites.
Prunes should be stored in an airtight
container in a cool, dry and dark place where they will keep for several
months. Storing them in the refrigerator will extend their freshness, allowing
them to keep for about six months. Regardless of where you store them, make
sure that when you open the container, you reseal it tightly to prevent the
prunes from losing moisture.
Plums and
Prunes
At
GPRS Foods, we encourage the purchase of certified organically grown
foods, and plums and prunes are no exception. Repeated research studies on
organic foods as a group show that your likelihood of exposure to contaminants
such as pesticides and heavy metals can be greatly reduced through the
purchased of certified organic foods, including plums and prunes. In many
cases, you may be able to find a local organic grower who sells these fruits
but has not applied for formal organic certification either through the FSSI or
respected certification of country through a state agency like (Examples of
states offering state-certified organic foods include California, New York,
Oregon, Vermont, and Washington.) However, if you are shopping in a large
supermarket, your most reliable source of organically grown plums and prunes is
very likely to be plums and prunes that display the food certify organic logo.
Tips for
Preparing and Cooking
Tips for
Preparing Plums
Plums are delicious eaten as is. If the plums
have been in the refrigerator, allow them to approach room temperature before
eating them as this will help them attain the maximum juiciness and sweetness.
If you want to first remove the pit before eating or cooking, cut the plum in
half lengthwise, gently twist the halves in opposite directions and then
carefully take out the pit.
Plums can also be used in a variety of
recipes and are usually baked or poached. If you want to remove the skin, this
process can be made easier by first blanching the plum in boiling water for 30
seconds. Once you remove the fruits from the water, quickly run them under cold
water before peeling to stop the blanching process and allow for easier
handling.
Tips for
Preparing Prunes
If you have prunes that are extremely dry,
soaking them in hot water for a few minutes will help to refresh them. If you
are planning on cooking the prunes, soaking them in water or juice beforehand
will reduce the cooking time.
How to Enjoy
PLUMS
A Few Quick
Serving Ideas
- Make pizza with a twist by broiling sliced plums, goat cheese, walnuts
and sage on top of a whole wheat pita bread or pizza crust.
- For a delightful dessert, poach plums in a red wine and serve with
lemon zest.
- Bake pitted plum halves in a 200°F(93°C) oven until they are wrinkled.
Then mix them into a rye bread recipe for a scrumptiously sweet and hardy
bread.
- Blend stewed plums and combine with yogurt and honey for wonderful
cold soup.
- Add plum slices to cold cereal.
PRUNES
A Few Quick
Serving Ideas
- Serve stewed prunes with rosemary-scented braised lamb and enjoy this
Middle Eastern inspired meal.
- Serve stewed or soaked prunes on top of pancakes and waffles.
- Combine diced dried prunes with other dried fruits and nuts to make
homemade trail mix.
- Prunes make a delicious addition to poultry stuffing.
Nutritional
Profile
Plums are a very good source of vitamin C.
They are also a good source of vitamin K, copper, dietary fiber and potassium.
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