PUT A PRUNE IN IT!

Dried plums are perfect in holiday food ideas

Prunes for the holidays? Why not! New scientific research by the California Dried Plum Board reveals that just one daily serving of five prunes helps support heart and bone health, and may even help slow and prevent bone loss, lowering the risk of osteoporosis.

Bottom line — prunes (dried plums) support everything from bone health, heart health, digestive health, immunity and healthy aging. They're high in vitamin K and contain manganese, two nutrients that contribute to the maintenance of normal bones.

Plus prunes satiate you — you’re less likely to be hungry between meals. A source of

min B, potassium, magnesium and more, have a low glycemic index which can help maintain blood sugar levels.

You can add them to your favourite smoothie for fibre, replace an equal amount of butter in baked goods (to drop the fat and calorie count), add to salads, chop into desserts or simmer in sauces with chicken or pork for a rich-tasting meal. And they’re perfect for your holiday recipes, too!

The following recipes are courtesy Californiadriedplums.org. Check the site for additional recipe ideas.

ENERGY BALLS

¾ cup (175mL) almonds and walnuts mix

1 cup (250mL) prunes

¼ cup (60mL) chia seeds

2 Tbsp. (30mL) cocoa powder

2 Tbsp. (30mL) smooth nut butter Coconut oil, to blend

1/3 cup (75mL) desiccated coconut

Place nuts in bowl of a food processor with knife blade and blitz for 10 seconds. Add prunes, chia, cocoa and nut butter and blend well, until smooth. Add a small amount of coconut oil, a few drops at a time, until mixture is sticky, and holds its shape when you roll a small amount between your fingers.

Take 1 Tbsp. (15mL) of mixture and roll into a ball. Continue creating balls until mixture is all gone.

Place coconut onto a small plate and roll balls in coconut, to coat. Place balls in an airtight container in fridge.

They will keep for up to a week.

HOLIDAY PRUNE AND CITRUS TARTS

½ cup (125mL) finely chopped prunes

1 Tbsp. (15mL) chopped, mixed peel

1 Tbsp. (15mL) dried cranberries

1 Tbsp. (15mL) orange juice

6 Amaretti cookies, lightly crushed

2 Tbsp. (30mL) lemon curd

12 frozen pastry tart shells in tin foil

Preheat oven to 350F (180C). Place tart shells on a cookie sheet.

In a medium bowl, place prunes, mixed peel and dried cranberries and sprinkle with orange juice.

Divide crushed Amaretti cookies between 12 tarts. Top with prune mixture. Spoon a small amount of lemon curd over each tart. (If making fresh pastry, top each tart with a little pastry shape.)

Bake in the oven for 12-15 minutes, until pastry is golden. Remove from oven and cool in tins on a rack. Remove tarts from tins and serve with a dollop of whipping cream or ice cream. Makes 12 tarts.

ORANGE PRUNE STUFFING

¼ cup (75mL) butter

2 sticks, celery, diced

1 small onion, diced

3 cups (750mL) coarse bread crumbs

1 large orange

¼ cup (60mL) prunes, chopped

1 egg, beaten

½ tsp. (2.5mL) each of dried sage, thyme, pepper, salt

Preheat oven to 400F (200C). In a medium saucepan, melt butter and saute celery and onion until soft. Grate rind from orange. Peel orange and cut segments in half. Add rind and orange pieces to bread crumbs. Add breadcrumbs, mix well. Remove from heat and place in a medium bowl. Add prunes, egg, seasonings and mix thoroughly.

Spoon stuffing into a greased ovenproof dish and bake for 30 minutes until golden.

Makes 4-6 servings.

PRUNE STICKY TOFFEE PUDDING

¼ cup (60mL) unsalted butter, plus extra for greasing pan

¾ cup (175mL) brown sugar

1 Tbsp. (15mL) maple syrup

2 eggs

1 tsp (5mL) all spice

½ tsp. (2.5mL) vanilla extract

1½ cups (375mL) all purpose flour

1 tsp (5mL) baking powder

1 cups (325mL) prunes

¼ cup (60mL) chopped nuts

½ cup (125mL) boiling water

Toffee Sauce

½ cup (125mL) unsalted butter

½ cup (125mL) packed dark brown sugar

½ cup (125ml) heavy cream

Preheat oven to 350F (180C). In a medium bowl with a hand mixer on medium high speed, cream together butter and sugar. Beat in syrup, eggs, all spice and vanilla. Add flour and baking powder and combine with a spoon just until flour is absorbed.

Finely chop prunes and add to mixture along with nuts. Add water and stir. Pour into a 9-inch (23 cm) square, greased cake pan and bake in oven for 35-40 minutes or until a skewer comes out clean.

TOFFEE SAUCE

Place butter, sugar and cream in a small saucepan and simmer over low heat until thick and glossy (approx.10-15 mins). Serve pudding hot from Sauce and ice cream.

Makes one 9-inch (23 cm) pudding.