There is something deeply comforting about a bowl of warm, sweet fruit. Stewed plums are so delicious yet so simple to make that it should positively be a go-to recipe in every household. The heart-shaped variety of plums with dark purple or red hues originated in China more than 2,000 years ago. Most plums, however, originated from Eastern Europe and are bluish-purple. This variety of plums is ideal for stewing, baking and making jams. If you are going to stew them, wait until they are fully ripe to get that perfect sweet and sour flavour. Plus, unripe plums take longer to cook.
Stewed plums have that tart-sweet flavour, however if you didn't want to use plums, this recipe is versatile enough to use with a whole range of different fruits including stone fruit, berries, apples, pears, rhubarb as well as pineapples. Stewed fruits can be eaten on their own or with something as creamy as a dessert. This recipe can be spooned over breakfast cereal or made into fruit crumbles.
If you prefer a very sweet stewed fruit, add more sugar to your recipe. But it is important to have a light hand to start with, and taste as you go.
The stewed plum will keep in the fridge for one week and can also be frozen.
Health Benefits of Plums
Plums are a good source of potassium and antioxidants that maintain fluidity of blood, which is crucial for a healthy heart. Potassium helps to maintain bone health and normal blood pressure levels and reduce the risk of stroke as well, while antioxidants prevent oxidation of cholesterol. Another reason why you want to fill your fruit bowl with this succulent fruit is that it's high in vitamin C, K and chlorogenic acids, a type of polyphenol compound that helps lower blood sugar levels as well as the risk of heart disease and diabetes.
Studies show that polyphenols have anti-inflammatory agents that prevent cell damage, which often lead to an array of chronic diseases. The vitamin C content in plums helps in the formation of blood vessels and muscles and supports the body's natural healing mechanism. The fruit's abundant supply of vitamin K, on the other hand, promotes bone formation as it increases bone density. That means, eating fresh or cooked plums on a regular basis will protect you from bone fractures and related diseases like osteoporosis.
The reddish-blue pigment in some plums, called anthocyanins, mop up harmful free radicals, which helps prevent breast cancer, oral cavity and other cancers.
Plums are also great for gut health. These fruits contain isatin and sorbitol, which help relieve constipation and protect the digestive tract. Dried plums, or more commonly known as prunes, on the other hand, help your bowel do its work due to its high fibre content.
Plums also contain iron, which is important in the production of blood cells. Thus the fruit can also help improve blood circulation.
Eating plums is also good for the skin. It firms up the skin and clears up skin texture. So, say goodbye to wrinkles and say hello to rejuvenated skin with plums. It can also help in the development of new skin, which reduces the chance of scars.
What's more, plums promote a positive mood, as they are delicious and fun to eat. If you've never tried stewed plums before, you'll be happy to know that it only takes five ingredients and three easy steps to prepare.
Are you craving for delicious fruits that can be eaten raw or cooked and still provide your body with the essential nutrients? If so, get your fill of plums today or for more health recipes, check out our recipe section.
The Role of Plums in Weight Management and a Balanced Diet
Maintaining a healthy weight is a crucial aspect of overall well-being, and incorporating nutritious, low-calorie fruits like plums into your diet can play an important role in weight management. Plums offer numerous health benefits, essential nutrients, and can easily be integrated into various recipes to create a balanced diet.
Low-Calorie, Nutrient-Dense Fruit
Plums are low in calories, with an average-sized plum containing only about 30-50 calories. This makes them an excellent choice for those looking to manage their weight without sacrificing flavor or nutrition. Despite their low caloric content, plums are packed with vitamins, minerals, and antioxidants, including vitamins C, K, and A, potassium, and dietary fiber. These essential nutrients contribute to overall health and support the body's functions.
High Fiber Content for Satiety and Digestive Health
The dietary fiber found in plums can help promote feelings of fullness and satiety, which may aid in weight management by preventing overeating. Fiber also plays a crucial role in digestive health, helping to maintain regular bowel movements and supporting a healthy gut microbiome. Regular consumption of fiber-rich foods like plums can contribute to improved digestion and prevent issues like constipation.
Low Glycemic Index
Plums have a low glycemic index (GI), which means they cause a slower, steadier rise in blood sugar levels compared to high-GI foods. Incorporating low-GI foods into your diet can help regulate blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes. Furthermore, low-GI foods can contribute to weight management by providing a steady source of energy and preventing blood sugar spikes that can lead to cravings and overeating.
Versatility in Recipes
Plums can be incorporated into a variety of dishes, making it easy to include them in a balanced diet. They can be enjoyed fresh, dried, or cooked, and used in sweet or savory recipes. Try adding sliced plums to a salad, blending them into a smoothie, or using them as a topping for yogurt or oatmeal. They can also be stewed, roasted, or baked into delicious and healthy desserts.
How Do Plums Help Digestive Health?
Plums offer several benefits for digestive health, primarily due to their high fiber content and the presence of certain compounds that promote gut health. Here are some ways plums contribute to improved digestive health:
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Dietary fiber: Plums are an excellent source of dietary fiber, which is essential for maintaining a healthy digestive system. Fiber adds bulk to the stool, making it easier to pass through the digestive tract and preventing constipation. Consuming fiber-rich foods like plums regularly can help maintain regular bowel movements and support overall gut health.
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Sorbitol: Plums contain sorbitol, a natural sugar alcohol that acts as a mild laxative. Sorbitol can help retain water in the large intestine, softening the stool and making it easier to pass. This can be particularly beneficial for individuals experiencing occasional constipation.
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Isatin: Plums also contain isatin, a compound that has a laxative effect and promotes bowel movement. Combined with sorbitol, isatin contributes to the fruit's natural ability to support digestive health and alleviate constipation.
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Prebiotics: Plums may also have prebiotic properties, which means they can promote the growth of beneficial gut bacteria. A healthy gut microbiome is essential for proper digestion, immune function, and overall health. Consuming foods that support the growth of good bacteria can help maintain a balanced gut environment.
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Antioxidants: Plums are rich in antioxidants, including phenolic compounds and vitamin C, which help protect the digestive tract from oxidative stress and inflammation. By reducing inflammation and promoting a healthy environment in the gut, plums can support overall digestive health.
Do Plums Boost Immunity?
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Vitamin C: Plums are a good source of vitamin C, an essential nutrient that plays a crucial role in supporting the immune system. Vitamin C helps stimulate the production of white blood cells, which are responsible for protecting the body against infections. It also functions as an antioxidant, protecting cells from damage caused by free radicals and reducing inflammation.
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Antioxidants: In addition to vitamin C, plums contain other antioxidants such as phenolic compounds and anthocyanins. These antioxidants help neutralize free radicals, reducing oxidative stress and inflammation in the body. By protecting cells from damage, antioxidants contribute to maintaining a healthy immune system and reducing the risk of chronic diseases.
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Vitamin A: Plums are also a source of vitamin A, which is essential for maintaining the integrity of the skin and mucous membranes. These barriers are the body's first line of defense against pathogens, and vitamin A helps keep them strong and functional. Additionally, vitamin A supports the development and function of various immune cells, further contributing to a robust immune system.
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Vitamin K: While not directly involved in immune function, vitamin K plays a role in maintaining overall health by supporting blood clotting and bone health. A healthy body is more equipped to support a strong immune system.
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Trace minerals: Plums contain trace minerals such as potassium, magnesium, and iron. These minerals are essential for various bodily functions, including the proper functioning of the immune system. For example, iron is necessary for the production of red blood cells, which transport oxygen throughout the body, supporting overall health and immunity.
Do plums help Bone Health?
Yes, plums can contribute to bone health through their content of various nutrients and compounds that play a role in maintaining strong and healthy bones. Here are some ways plums support bone health:
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Vitamin K: Plums are a good source of vitamin K, a nutrient that plays a crucial role in bone health. Vitamin K is necessary for the activation of osteocalcin, a protein that helps bind calcium to the bone matrix, strengthening the bone structure. Adequate intake of vitamin K is associated with improved bone density and a reduced risk of fractures and osteoporosis.
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Potassium: Plums also contain potassium, an essential mineral for bone health. Potassium helps neutralize acids in the body that can lead to calcium loss from the bones. By maintaining a healthy acid-base balance, potassium can help prevent bone resorption, a process in which bones break down and release minerals into the bloodstream.
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Antioxidants: The antioxidants found in plums, such as vitamin C, phenolic compounds, and anthocyanins, can also contribute to bone health. Oxidative stress and inflammation can negatively impact bone density and increase the risk of bone-related diseases. By neutralizing free radicals and reducing inflammation, antioxidants help protect bones from damage and support overall bone health.
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Phytochemicals: Plums, particularly dried plums or prunes, contain specific phytochemicals such as chlorogenic acid and neochlorogenic acid. These compounds have been shown to have a positive impact on bone formation and may help prevent bone loss.
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Boron: Plums contain trace amounts of boron, a mineral that has been linked to bone health. Boron helps the body metabolize calcium, phosphorus, and magnesium, which are essential for strong bones.
Studies involving Plums
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Bone health: A study published in the British Journal of Nutrition in 2011 found that consuming dried plums (prunes) can help prevent bone loss and improve bone density in postmenopausal women, reducing the risk of osteoporosis
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Antioxidant properties: A 2009 study published in the Journal of Agricultural and Food Chemistry found that plums, particularly the skin, have high antioxidant capacity due to their phenolic compounds, which can help protect against oxidative stress and related diseases
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Cardiovascular health: A 2010 study in the Journal of Medicinal Food found that plums can have beneficial effects on cardiovascular health by reducing LDL ("bad") cholesterol levels and increasing HDL ("good") cholesterol levels
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Diabetes management: A study published in the Journal of Functional Foods in 2014 reported that the consumption of dried plums can help manage type 2 diabetes by improving glucose tolerance and reducing the risk of diabetes-related complications
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Digestive health: A review published in the journal Critical Reviews in Food Science and Nutrition in 2013 highlighted the benefits of dried plums (prunes) on digestive health, particularly in treating constipation due to their high fiber content and the presence of sorbitol
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Cognitive function: A 2019 study in the journal Nutrients suggested that the consumption of polyphenol-rich fruits, such as plums, could have neuroprotective effects and help maintain cognitive function as people age
- Cancer prevention: A 2013 study published in the journal Food and Chemical Toxicology found that plums, due to their high content of phenolic compounds and antioxidants, may help protect against the development of certain types of cancer, such as colon cancer
Recipes
Recipe 1: Stewed Plums without Sugar
Ingredients:
- 450g plums, de-stoned and halved
- 1/2 cinnamon stick
- Juice of 1 lemon
- 1 tsp vanilla extract
- 300ml water
Instructions:
- Place the water, cinnamon stick, lemon juice, and vanilla extract in a saucepan and bring to a simmer over medium heat.
- Add the halved plums to the saucepan and poach in the liquid for 15-18 minutes until soft and slightly breaking apart. Cooking time may vary depending on the ripeness of the plums, so keep an eye on them to prevent overcooking.
- Discard the cinnamon stick, then serve your stewed plums hot or cold in serving bowls. Enjoy them on their own or as a topping for yogurt, oatmeal, or ice cream.
Recipe 2: Stewed Plums for Crumble
Ingredients: For the Stewed Plums:
- 450g plums, de-stoned and halved
- 50g brown sugar or coconut sugar
- 1/2 cinnamon stick
- Juice of 1 orange
- 300ml water
For the Crumble Topping:
- 150g all-purpose flour
- 75g unsalted butter, cold and cubed
- 75g brown sugar or coconut sugar
- 1/2 tsp cinnamon
- 50g rolled oats
Instructions:
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Preheat the oven to 180°C (350°F).
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In a saucepan, combine the sugar, water, cinnamon stick, and orange juice. Bring to a simmer over medium heat, stirring occasionally until the sugar dissolves.
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Add the halved plums and poach in the syrup for 10-12 minutes until they start to soften but still hold their shape.
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Meanwhile, prepare the crumble topping. In a mixing bowl, combine the flour, butter, sugar, and cinnamon. Use your fingertips to rub the butter into the flour mixture until it resembles coarse breadcrumbs. Stir in the rolled oats.
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Transfer the stewed plums to a baking dish, discarding the cinnamon stick. Evenly spread the crumble topping over the plums.
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Bake in the preheated oven for 25-30 minutes or until the crumble topping is golden brown and crisp.
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Serve the plum crumble warm with a scoop of vanilla ice cream or a dollop of whipped cream for a delicious dessert.
Recipe 3.
Ingredients
- 450g plums, de-stoned and halved
- 85g caster sugar
- 1/2 cinnamon stick
- juice of 1 orange
- 300ml water
Instructions
- Place the sugar, water, cinnamon stick and orange juice in a saucepan and bring to simmer over a medium heat, stirring occasionally, until the sugar has dissolved and you have a syrup.
- Add the plums and poach in the syrup for 15-18 minutes until soft and breaking apart. Note that cooking time can vary depending on the density of the fruit. Firm plums may cook longer while a ripe plum cooks faster. Watch the cooking process closely as you don't want your plums to become too squishy.
- Discard the cinnamon stick, then serve your stewed plums hot or cold in serving bowls.
