The stone fruit season is here and with it comes some good news. Peaches, nectarines, plums and prunes are not just delicious, they are good for you too.
Prunes in particular have been shown to help with preventing loss of bone density: a study by the University of Florida State in Tallahassee, USA, reveals that prunes particularly contain nutrients that actually help ward off the effects of osteoporosis.
So, not only are peaches, plums and nectarines sumptuous and mouth-wateringly good, their health benefits makes you feel doubly pleased about eating them.
When compared to other commonly consumed fruits, prunes have been found to have a higher amount of vitamin K and carry special phenolic compounds which actively regulate growth factors linked to bone formation.
Of course, most people know that prunes (dried plums) are high in fibre and are perceived to promote healthy gastrointestinal function.
Soaked, stewed or fresh, versatile prunes are one of the foods highest in antioxidants and contain key nutrients such as potassium, boron, and copper.
The study involved testing various foods such as dates, strawberries and blueberries, among others.
After a long and arduous process and various studies over the past few decades, prunes have been discovered to be the only food that can actually restore lost bone density.
Further studies reveal that one ideally should consume six prunes a day to start building bone mass and that prunes do not contribute to weight gain or increased blood sugar levels, which is yet more good news.
CALIFORINA DRIED PLUM BARS
California Dried Plum purée can turn a simple snack bar into a nutritional powerhouse. Loaded with healthy grains, and nuts and sweetened with a touch of honey, these snack bars are perfect for tucking into your gym bag or lunch box. Enjoy this convenient snack bars recipe from the Califorina Dried Plum Board.
INGREDIENTS Cooking spray
1/4 cup California Dried Plum purée (soak prunes in hot water to soften then whiz in the blender)
/4 cup honey
1/4 cup orange juice
1 egg white
2 teaspoons grated orange zest
1/4 cup flour (you can substitute soy flour)
1/2 teaspoon cinnamon
1/2 teaspoon baking powder
1/2 cup rolled oats
1/2 cup whole almonds
1/2 cup unsweetened shredded coconut
1/4 cup raw pumpkin seeds
1/4 cup raw sunflower seeds DIRECTIONS
Heat oven to 170°C. Spray a 20cm square baking pan with cooking spray and line with parchment paper, leaving the paper overhanging on two sides.
In a large mixing bowl, whisk together dried plum purée, honey, orange juice, egg white and orange zest.
In small bowl, whisk together flour, cinnamon and baking powder. Fold flour mixture, oats, almonds, coconut, pumpkin seeds and sunflower seeds into dried plum mixture.
Press mixture evenly into prepared pan. Bake about 30 minutes or until firm to the touch. Cool on rack; remove from pan, using paper to lift it out.
Cut in four, then cut across in half to make eight bars.