Growing up I didn’t eat many plums. I preferred nectarines and usually found the store bought plums to be sour and hard. When I experienced a freshly picked, ripe, juicy plum I fell instantly in love. Now I grow them and love watching my girls dripping in juice as they enjoy these sweet fruits.
Not only are they delicious and sweet, plums are also nutrient dense with many essential vitamins and minerals such as vitamin A, K, C, Bs, potassium, magnesium, phosphorus and more.
Beside vitamins and minerals, and a little fiber, plums also have inflammation fighting polyphenols. In particular is the powerful anthocyanin polyphenols which have been studies for the prevention of cancer and heart disease.
Now these diseases are complex, and I a not saying that plums will prevent disease. I am saying that they contain nutrients that could contribute to diet patterns that may help decrease the risk of these disease, but of course more studies are always needed. As a fruit, plums also contribute to your daily fruit servings. Research has found that diets rich in fruits and vegetables lead to decreased disease, longevity, and overall health. They also help support your gut health and feed the good bacteria. Remember we want to incorporate 30 different plant foods a week, and plums are a deliciously sweet option to help you hit 30 plants.
Cooking with Plums
Because of their skins, plums often are enjoyed fresh or have the skin removed if baked. The skin doesn’t break down or soften much during baking so to avoid the texture of tough skins in your crumble, many opt to remove the skin. The skin has many important nutrients, so I like to keep the skin most the time (although not if I am making crumble). Check out the following recipes to help you enjoy more plums, skin and all.
Plum and Pistachio Oatmeal
- ⅓ cup old fashioned oats
- ⅔ cup milk
- 1 plum pitted and sliced
- 1 Tbsp pistachios shelled
- drizzle honey
- In a small bowl, microwave oats and milk for 1 1/2 minutes.⅓ cup old fashioned oats, ⅔ cup milk
- Add plum, pistachios and drizzle with honey.1 plum, 1 Tbsp pistachios, drizzle honey
Plum Ginger Toast
- 1 slice whole wheat bread
- 1 Tbsp nut butter of choice I opted for cashew
- 1 plum
- fresh ginger grated
- sprinkle chia seeds
- Toast the bread
- Spread nut butter of choice on the bread while still warm
- Top with plums and fresh ginger. The amount of ginger, just depends on your preference
- Sprinkle with chia seeds and enjoy
Plum Arugula Salad
- 1 plum
- 2 cup arugula
- 2 Tbsp goat cheese crumbled
- 2 Tbsp pistachios
- drizzle olive oil
- drizzle balsamic glaze
- drizzle honey
- Slice the plum and arrange on top with arugula.
- Add goat cheese and pistachios
- Drizzle with olive oil, balsamic glaze and honey.
Plum Ginger Smoothie
- 2-3 plums
- ½ cup vanilla greek yogurt
- 1 inch piece fresh ginger
- 1 Tbsp almond butter
- sprinkle cinnamon
- Add all ingredients to a blender and blend until smooth.