Healthy Ingredient of the Week – Plums

We’re right at the start of plum season, and I couldn’t be more excited.  For a small piece of fruit, plums carry a lot of nutrition and sweetness without breaking the calorie bank.  One plum contains only 30 calories and is a good source of Vitamin C and, as long as you eat it with its deeply-colored skin on, an excellent source of disease-fighting antioxidants and phytonutrients.  Plums are also commonly sold dried, in the form of prunes, which are just as nutritious as their fresh counterparts, albeit with a different set of key nutrients.  Dried plums tend to be higher in fiber and Vitamin K, but they’re still an excellent source of antioxidants.  If you choose to eat your plums dried, just be careful that you choose a variety without any added sugars to keep empty calories to a minimum.

Plum Pizza

Ingredients
1 (9-inch) refrigerated pie crust
⅔ cup apricot preserves
½ cup part-skim ricotta cheese
2 tablespoons confectioners’ sugar
4 ripe plums, pitted and thinly sliced
⅓ cup chopped unsalted dry roasted peanuts

Instructions

  1. Preheat oven to 375 degrees F.
  2. Unroll pie crust onto a large baking sheet.
  3. Warm apricot preserves in the microwave for 30 seconds. Brush preserves all over the crust.
  4. In a small bowl, combine ricotta cheese and confectioners’ sugar. Mix well and spread mixture all over pie crust, to within ¼-inch of the edges. Top ricotta with plum slices, making slightly overlapping rows. Sprinkle peanuts over top.
  5. Bake 10 to 12 minutes, until crust and peanuts are golden brown.

Recipe from Food Network 

 

Spinach Salad with Mozzarella and Prunes

Ingredients
1 orange
1-2 tablespoons grated horseradish
1 tablespoon red wine vinegar
2 tablespoons maple syrup
2 tablespoons olive oil
Black pepper, to taste
7 ounces pitted prunes
5 ounces small mozzarella balls
1 cup baby spinach
1 red onion, peeled and cut into thin rings
4 tablespoons chopped walnuts

Instructions

  1. Wash the orange and remove half of the peel with a zester in thin stripes. Press out juice. Mix orange juice and zests with horseradish, vinegar, maple syrup and olive oil in a large bowl. Season to taste with pepper.
  2. Add prunes and mozzarella balls. Cover and let marinate for approximately 30 minutes.
  3. Fold spinach leaves and onion rings gently in with the marinated prunes. Sprinkle salad with additional chopped walnuts, if desired.

Recipe adapted from Sunsweet

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