PRUNES
Prunes, says dietitan Nicole Senior, are actually
dried plums. This probably explains why they are low GI and such a rich
source of nutrients and phytochemicals. Calling them dried plums also
seems to make them sound so much more attractive, and goes some way to
make up for their shortcomings in the looks department. The best plum
for prunes is the sweet D’Agen variety, which reduce down to one third
of their original moisture content when dried. While plums only last a
couple of weeks or two fresh, drying makes them available year round. In
these waste-conscious times it’s good to remember that drying fruit is
an age-old method for preserving a bountiful and seasonal harvest. They
are typically harvested and dried within 24 hours on the farms where
they are grown.
Prunes are a good source of vitamins A and C, and contain
potassium, calcium and iron. But they are most famous for their effect
on the bowels. They get things moving due to their fibre and natural
sorbitol content. Both whole prunes and prune juice have provided relief
to those suffering from constipation for generations, and are the go-to
natural cure recommended by just about everybody. Nowadays of course,
we know they are high in FODMAPS (poorly digested carbohydrates) that
have adverse effects for many people with IBS (Irritable Bowel
Syndrome), but this is a small detail in their otherwise glowing report
card.
Prunes are more than their goody-two-shoes
reputation: they taste delicious and are marvellously versatile.
Traditionally served at breakfast as compote or on top of cereal, they
offer so much more than a healthy start to the day. They are compact and
travel well making them the perfect snack on-the-go, especially mixed
with nuts and particularly those with bitter flavour notes like walnuts
and pecans which provide good contrast to the rich sweetness of the
prunes. Their sweetness and gooey texture are ideal for making
uber-trendy bliss balls (or protein balls), and add richness to cakes,
loaves and slices, and especially yummy when partnered with cocoa (see
Good Carbs Kitchen). Their slightly tart sweetness and exotic colour
make them sensational in crumbles, puddings and tarts. They work well in
savoury dishes too and add contrasting sweetness to poultry stuffing,
sauces for pork and game meats, tagines, chutneys and cheese platters.
Sources:
AusFoods, 2019 and The Good Carbs Cookbook (Murdoch Books)
