Healthy cooking that tastes great
There’s fruit, and then there’s superfruit. What’s the difference? A superfruit has unique phytochemicals not found in other fruits – and that translates to unique health benefits.
As more and more information emerges about the power of superfruits – from açai to goji berries – an American favorite that’s been here all along is stepping into the spotlight: California Dried Plums.
Dried plums are packed with vitamins, minerals, antioxidants and fiber. And they’re loaded with surprises. Today’s dried plums are sweet, moist and tasty. Compared with other fruits, they’re surprisingly affordable, conveniently portable and always available.
California Dried Plums are the easy way to enjoy superfruit nutrition every day in cooking, baking, salads or as a quick snack anytime. Find delicious recipes at www.californiadriedplums.org.
Dried plums. What’s in ’em for you?
-Improved digestion: A single serving (four to five dried plums) has three grams of fiber, to help you maintain good digestive health.
-Tasty nutrition: Dried plums are a nutrition powerhouse that includes B vitamins, potassium, magnesium and boron.
-Antioxidants: Dried plums have phenolics that promote good health.
-Blood sugar control: Dried plums can help maintain healthy blood sugar levels.
-Cholesterol management: Fiber and other compounds in dried plums can help maintain healthy cholesterol.
-Beauty: A study among elderly people suggests dried plums may help reduce skin wrinkles.
-A perfect fit for healthful diets: Dried plums promote satiety and have only 100 calories per serving.
“Dried plums are bite-size nuggets of superfruit goodness … and they’re super-affordable and easy to fit into your busy life.”
– David Grotto, RD, LDN, author, “101 Foods That Could Save Your Life”
Pear, Dried Plum and Fennel Salad
Prep time: 10 minutes
1/4 cup fat-free ranch dressing
1 1/2 teaspoons chopped fresh tarragon or 1/2 teaspoon dried
2 medium fennel bulbs (about 8 ounces)
2 medium Bosc pears
1 bunch watercress leaves (about 4 cups)
1 cup California Dried Plums, cut in half
1/2 cup chopped toasted walnuts
In large bowl, whisk together ranch dressing and tarragon. Cut fennel bulbs in half lengthwise, then cut across into 1/4-inch strips. Cut pears in half and core, then cut lengthwise into thin wedges. Gently toss fennel and pears in dressing until coated. Add watercress, dried plums and walnuts; toss gently until combined. Mound salad on 4 salad plates.
Nutrition Information per Serving: 303 calories, 10 g fat, 0.2 mg cholesterol, 227 mg sodium, 52 g carbohydrate, 8 g fiber, 5 g protein
Grilled Salmon With Onion and Dried Plum Compote
Prep time: 10 minutes
Cook time: 30 minutes
1 tablespoon olive oil
4 cups sliced onions
Salt and black pepper
1 cup California Dried Plums,
cut in half
1/4 cup golden raisins
1/4 cup rice or cider vinegar
1/4 cup light brown sugar
1/2 teaspoon ground ginger
6 salmon filets (about 4 ounces
In large skillet, heat oil over medium heat. Add onions; season with salt and pepper. Cover and cook about 5 minutes or until onions are soft but not colored. Stir in dried plums, raisins, vinegar, sugar and ginger. Cook, uncovered, about 15 minutes or until onions are completely soft and compote is golden brown. Keep warm or store in refrigerator and heat in saucepan over low heat when needed.
Grill salmon over gas or charcoal grill until a sharp knife meets with no resistance when pushed into the salmon. Serve with compote on the side.
Nutrition Information per Serving: 370 calories, 15 g fat, 67 mg cholesterol, 169 mg sodium, 34 g carbohydrate, 3 g fiber, 24 g protein
Super Dried Plum Rice Pilaf
Prep time: 10 minutes
Cook time: 1 hour
1 tablespoon vegetable oil
1 cup diced onions
1 cup diced red bell peppers
1 cup medium or long-grain brown rice
1/2 cup wild rice
3 1/2 cups low-sodium chicken broth, vegetable broth or water
1 teaspoon salt
1 cup chopped California Dried Plums
1/2 cup chopped, toasted, unblanched almonds
In large saucepan, heat oil over medium heat. Add onions and peppers; cook, stirring occasionally, about 5 minutes or until vegetables start to soften. Add brown and wild rice; stir until rice is hot. Add broth and salt, bring to a boil. Reduce heat to low; simmer, covered, 50 to 60 minutes or until liquid is completely absorbed. Let stand, covered, 10 minutes; gently stir in dried plums and almonds with a fork.
Nutrition Information per Serving: 365 calories, 10 g fat, 0 mg cholesterol, 236 mg sodium, 60 g carbohydrate, 6 g fiber, 11 g protein