The dried plum. Better known to most as the prune. Most people have heard that it is high in fiber and is natures laxative. The dried plum or prune has more important benefits for a healthy body.
- Good source of nutrients: Vitamin C, B Vitamins, Pro Vitamin A, Potassium, thiamin, boron, and dietary fiber.
- The fiber in the dried plum is chewy which encourages slower eating. This results in the feeling of fullness quicker than other less healthy sugary options.
- High levels of polyphenols. Polyphenols are thought to have a positive effect on bone mineral density, important in the prevention of osteoporosis.
- Low glycemic index for slower absorption of sugar into the blood stream, maintaining even levels of insulin.
- A high potassium level of 745 mg/ 100g is helpful for cardiovascular health.
Incorporate the plum into your diet. The following recipe is from Apple Crumbles. The pastry recipe is from the book A Taste of Utica, the local cookbook in Central New York.
KUGELHOPF – A German treat of fruit filled pastry. Will make 4 full size rolls to be cut into small squares.
2.5 cups sifted flour
1/2 cup sugar
2.5 tsp baking powder
1/4 tsp salt
1 /4 +2 TBS cup shortening * I used Promise Healthy Heart and it worked beautifully.
2 large eggs
1/2 tsp almond extract
1/2 tsp vanilla extract
1/4 cup milk
In a large bowl, mix together the flour, sugar, baking powder and salt.
Cut in the shortening (or healthy alternative) and mix using a pastry blender or fork to resemble a coarse crumb.
Make a well in the center and add the 2 eggs, extracts, and 1/4 cup milk.
Mix until the dough is smooth. *If it is too wet to roll out, add a little more flour.
Divide into 4 balls and refrigerate for 1 hour. In the meantime, make the prune filling below.
When the filling is complete, preheat oven to 375 F.
Remove dough from refrigerator (one ball at a time) and roll into a 1/2″ thick rectangle and spread with fruit filling. Roll up length wise and seal the seam. Bake on a greased baking sheet for 30 minutes.
To make prune filling: Use 1 lb of dried figs or 2 lbs of fresh figs. 1 cup of sugar. 1/2 cup or 1 cup of water ( 1 cup if the figs are dry and 1/2 cup if the figs are fresh).
Chop the figs very small and soak in the water 1 hour. Add the sugar and cook on medium heat until the mix becomes a jam – like consistency. Let cool slightly then spread on rolled out pastry. Bake as indicated above.