Summertime is great for enjoying a variety of in-season fruits, and plums are a sweet, juicy summer treat. The peak season for plums is July to August, and you can find plums at farmers’ markets and grocery stores from late Spring to early Fall. U-pick farms in your local area may also provide opportunities for you to pick plums yourself!
Dried plums are called prunes and are sold year-round at grocery stores. When choosing plums, select ones that are firm to the touch with no soft spots. The dusty white coating on plums is a natural wax coating and can be removed by washing with running water.
Plums are relatively low in calories. One medium-sized plum or one prune contains about 30 calories. As dried fruit are denser in sugar, a reasonable portion for prunes is about ¼ to ½ cups.
Plums and prunes contain a lot of nutrients:
Fiber
Plums and prunes are known for containing a lot of fiber, which is helpful for relieving constipation. One plum contains about 1.4 grams of fiber, and one serving of prunes (10 prunes) contains 6.0 grams of fiber.
Additionally, fiber lowers the rate of sugar absorption because it is classified as having a “low glycemic index.” Foods with a low glycemic index only raise blood sugar a little and reduce the risk of diabetes. Still, it is important to note that plums are high in sugar content, and one medium plum has about 7.5 grams of sugar. Comparably however, other fruits contain a more natural sugar, such as oranges (15.5 grams) and peaches (14.5 grams).
For women 50 years old or younger, the USDA recommends 21 daily grams of fiber. For men 50 years old or younger, the USDA recommends 38 daily grams of fiber. Women older than 50 years should aim for 21 daily grams of fiber, and men older than 50 years should aim for 30 daily grams of fiber. Blueberries (4.0 g/serving), strawberries (3.4 g/serving), raspberries (8.4 g/serving), and pears (4.0 grams/serving), are other great sources for fiber.
Antioxidants
Antioxidants slow down damage to our cells, reduce inflammation, and the risk of heart disease. Plums and prunes are high in antioxidants and one plum contains 10% of our daily need for vitamin C.
Enjoy juicy plums as-is, cut-up into salads, or try out the following simple dessert recipe using plums!
Roasted Plums with Greek Yogurt
Servings: 3
Ingredients:
- 6 plums
- 1 Tbsp unsalted butter
- 1 Tbsp sugar
- ½ cup Greek yogurt
- Optional: 2 tsp honey
Instructions:
- Preheat the oven to 375°F. Line a baking sheet with parchment paper.
- Cut plums in halves and remove the pits. Place the halved plums cut side up on the baking sheet.
- Melt the butter and brush onto the cut side of the plums. Sprinkle with sugar.
- Bake the plums for about 15 minutes, until they become soft and some juices run off.
- Place the roasted plum halves into bowls or other serving containers. Top each half with 2 Tbsp Greek yogurt. Optionally, drizzle with honey.
Recipe adapted from Epicurious.
Share with us your favorite way to enjoy plums in the comments below!
Sources:
https://agriculture.ny.gov/system/files/documents/2019/03/harvestchart2016english.pdf
https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
https://health.clevelandclinic.org/11-best-high-fiber-foods/
https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf
https://www.canr.msu.edu/news/low_carb_fruits_15_grams_or_less_per_serving
