Plumes And Prunes - Food Focus for the week of August 24

Both plums and prunes  are source of fibre—prunes are known for the laxative effects. These pitted fruits have a good levels in vitamin A and potassium.

Plums and prunes come in many varieties and are among the few purple foods. They range in flavours from sweet to sour and are mildly acid-forming when broken down in the body.

Nutrients: vitamin C, dietary fibre, vitamin A, vitamin K, phytonutrients (flavonoids, phenolic acids), iron, potassium.

Benefits: May help with cancer healing, reduce weight gain, digestive system due to constipation.

Recipes this week: Ideas to incorporate plums in your meals for vegan, vegetarian, keto, paleo and plant-based.

- Muffin

- Sauce

- salad

- entree

Buying:

Choose plums/prunes that have:

• fruity aroma
• brightly coloured
• yield slightly to the touch
• unwrinkled skin

Avoid plums/prunes that have:

• too soft or too hard
• bruised or discoloured
• skin breaks or leaky

 Storing

At room temperature to ripen, in refrigerator when ripe. In paper bag to ripen for plums, in airtight container in a cool dark place for prunes.

Cooking

• Blend in yogurt and smoothie
• Add to muffins and cakes
• Make jam and sauces
• Add to meats and seafood
• Add to salads and wholegrains