Learn all about prunes! From how to eat them to why they are a versatile and tasty addition to your pantry. Try them in this easy recipe for Prune Puree - perfect for snacking, babies, or as a sweetener.
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Prunes haven't exactly been fashionable recently in the world of dried fruit. They're often associated with a bygone era and perhaps unfairly overlooked in favor of trendier options like dates.
However, it's time to challenge the stereotypes. With their robust flavor and myriad health benefits, they are making a quiet resurgence in the culinary scene.
It's time to give these dried plums the credit they deserve – after all, there's more to these wrinkled wonders than meets the eye.
Read on to find out all about prunes, then find out how to make prune puree. It's a versatile recipe that you can use as baby food, swirled into yogurt or yogurt, or as a sweetener for cakes.
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What are Prunes?
Prunes are dark, sticky, dried plums that are available whole or pitted. You can buy them in cans with juice or syrup, or in sachets.
The drying process concentrates the flavors, giving prunes their distinctive sweet and slightly tangy taste.
While prunes are indeed a natural remedy for constipation, their uses extend far beyond that. From sweetening recipes to complementing savory dishes, prunes can be a culinary powerhouse.
How to Buy the Best Prunes
Now that we've established that prunes are just dried plums, the next question is, how do you pick the best ones? Walk down the aisle of any grocery store, and you'll be faced with an array of options – pitted, unpitted, organic, conventional, the list goes on. Here's a quick guide for you:
- Check for Moisture Content:
- Pick ones that are still plump and slightly moist. Avoid those that resemble shrunken raisins; they've probably been sitting on the shelf for too long.
- No Sugar Added:
- Opt for ones without added sugar. Some packaged varieties come coated in sugar to enhance sweetness, but you want the natural flavor to shine through.
- Organic vs. Conventional:
- If possible, go for organic. Since they are dried plums, pesticides can concentrate during the drying process. Choosing organic minimizes your exposure to harmful chemicals.
- Pitted or Unpitted:
- It's a matter of preference. Pitted ones are convenient, but if you enjoy the act of nibbling around the pit, go for unpitted, depending on your recipe.
How to Eat Them
These versatile dried plums can be enjoyed in a variety of ways. Here are some of the most popular ways to savor these sweet and nutritious treats:
- Snacking:
- The classic way to enjoy them is as a simple snack. Grab a handful and nibble away whenever you need a quick energy boost or a sweet fix. They're a healthier alternative to many other sugary snacks.
- In Smoothies:
- Toss a few into your morning smoothie for a natural sweetener. They add a delightful sweetness and a chewy texture, making your smoothie more satisfying. Try this Chocolate Prune Smoothie.
- Chopped in Yogurt or Oatmeal:
- Sprinkle some over your yogurt or oatmeal for a burst of natural sweetness and a chewy contrast to the creamy texture.
- Prune Puree in Recipes:
- Create a puree by blending them with a bit of water, and use it as a natural sweetener in various recipes. Replace refined sugars in brownies, cookies, and other baked treats for a healthier twist.
- Energy Bites:
- Make your own energy bites by combining them with nuts, seeds, and flavorings. These bite-sized snacks are perfect for a quick energy boost during the day or before a workout.
- Juice:
- If you prefer a liquid form, juice is a popular option. It retains the natural sweetness of prunes and is known for its digestive benefits. Just be mindful of the serving size, as the juice can be high in natural sugars.
- As a Topping for Desserts:
- Sprinkle them chopped over desserts like ice cream or pudding. They add a natural sweetness and a chewy texture, elevating the overall dessert experience.
- Stewed Prunes:
- Simmer prunes with a bit of water for soft stewed prunes. This can be used as a topping for pancakes, waffles, yogurt, or even as a side dish for meats.
Remember, the key is to experiment and find the ways you enjoy prunes the most. Whether you're using them in sweet or savory dishes, prunes can add a unique and delicious element to your culinary creations.
Recipes
Here are some of our favorite recipes using this tasty dried fruit.
- Stewed Prunes
- Slab Pie
- Truffles
- Prune Muffins
- Kiffles (Hungarian Prune Pastries)
- Flourless Chocolate Prune Cake
- Sugar Plums
- Chocolate Prune Cake
- Sweet Potato, Prune, and Carrot Tzimmes
- Lekvar Prune Butter
- Spiced Prune Traybake
- Hoisin Sauce
- Spinach Prune Smoothie
How to make prune puree
Follow these easy steps, and then scroll down for the full recipe!
First, you'll need to soak pitted dried prunes in warm water for about 1 hour. This will soften them up so they're easy to puree in the blender. You'll also be using the soaking water when blending, so don't throw it out after!
Add them to the blender, with about half of the soaking water. Save the rest though, since you may need to add it to aid blending.
Blend them up along with some of the soaking water until it's a thick and smooth consistency!
📖 Recipe
Prune Puree
Equipment
- high speed blender
Ingredients
- 2 cups prunes, pitted 300g
- Water for soaking
Instructions
- Place the pitted prunes in a bowl and cover them with warm water. Let them soak for at least 1 hour or until they become soft and plump. This soaking process helps the prunes blend more easily.
- After soaking, drain the prunes, reserving the soaking water. The water will be added back during the blending process to achieve your desired consistency.
- Transfer the soaked prunes to a blender or food processor, along with half of the soaking water. Begin blending on low speed, gradually increasing to high. Add a little more of the reserved soaking water if needed to achieve a smooth and thick consistency.
- Pause blending occasionally to scrape down the sides of the blender or food processor. This ensures that all the prunes are well incorporated into the puree.
- Depending on your preference, you can adjust the consistency of the puree by adding more soaking water. Keep in mind that a thicker puree works well as a sweetener in baking, while a thinner consistency is suitable for sauces or toppings.
- Transfer the prune puree to a jar or airtight container. Store it in the refrigerator for up to a week, or use it immediately in your favorite recipes.
Notes
- Baby Food: This fiber-packed puree is a great constipation aid for babies.
- Sweetener in Baking: Use prune puree as a natural sweetener in recipes like brownies, muffins, or cakes. It adds a rich sweetness and moisture to baked goods.
- Topping for Breakfast: Spoon prune puree over pancakes, waffles, or oatmeal for a naturally sweet and flavorful topping.
- Smoothies and Yogurt Parfaits: Blend prune puree into your morning smoothie or layer it with yogurt and granola for a nutritious parfait.
- Sauces and Glazes: Incorporate prune puree into savory dishes by using it as a base for sauces or glazes, particularly for roasted meats.
Nutrition
The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.
Dina and Bruce
Made this and use in my smoothies! So good! Fiber and sweet!!
Tara
So much information on working with prunes! Loved the prune puree. Good for the ol' bowels!
Lauren
This was a really helpful recipe, thank you. I actually enjoy prunes and have been trying to incorporate them into my diet more. This puree will definitely come in handy!
Tayler
I loved how easy this puree was to make! Your instructions were so easy to follow
Ann
I eat prunes every day for health so it's nice to find other ways of using them. Thanks!