As I get older I’ve been doing more to try and keep healthy. Making sure that I exercise, drink more water and get more sleep have all been a part of that. At my last yearly physical my physician’s assistant noted that I am one that would have an increased risk of developing osteoporosis after 50 due to a number of factors including my small body frame size and my low calcium intake (yeah, I know I need to work on that too!).
Much to my surprise I recently learned that dried plums help support healthy bones. Vitamin K helps improve calcium balance and promotes bone mineralization. A 40gram serving of dried plums (4-5 prunes; about 100 calories) is considered an excellent source of Vitamin K, which provides 30% of the 80mcg Daily Value.
California Dried Plums are The Whole Package: a naturally sweet, convenient and nutrient-dense snack and a versatile culinary ingredient. Emerging research suggests dried plums support healthy bones, and may support heart health, digestive health, immunity and healthy aging. Dried plums are naturally cholesterol-free. One standard serving (4–5 dried plums) is about 100 calories. Additionally, each serving provides 3 g of fiber (and is considered a good source of fiber), 293 mg of potassium, 16 mg of magnesium and more vitamin K than any other fresh or dried fruit.
I actually enjoy eating California Dried Plums right out of the package but their culinary website eatdriedplums.com has plenty of recipes to use them in too. I actually had never thought to cook or bake with California Dried Plums before, but it’s a super way to incorporate California Dried Plums into your meals and treats. I made one of the recipes on their site the other day that would be great for dessert or breakfast.
- Topping:
- ¼ cup sugar
- 2 tablespoons all-purpose flour
- ¼ teaspoon ground cardamom
- ¼ teaspoon ground nutmeg
- 2 tablespoons butter, softened
- 2 tablespoons chopped almonds
- Coffee Cake:
- 1½ cups all-purpose flour
- ½ cup sugar
- 2 teaspoons baking powder
- ½ teaspoon salt
- ¼ teaspoon ground cardamom
- ¼ teaspoon ground nutmeg
- ⅔ cup milk
- ¼ cup (1/2 stick) butter, melted
- 1 egg
- 1 teaspoon almond extract
- 1½ cups (about 9 ounces) chopped dried plums
- For Topping:
- In small bowl, combine sugar, flour, cardamom and nutmeg. Add butter; mix with fork until mixture resembles coarse crumbs. Stir in almonds; set aside.
- For Coffee Cake:
- Heat oven to 400ºF. In large bowl, combine flour, sugar, baking powder, salt, cardamom and nutmeg; set aside. In small bowl, whisk together milk, butter, egg and almond extract. Add to dry ingredients, mixing just until moistened. Stir in dried plums. Pour batter into greased and floured 9-inch square baking pan, spreading evenly. Sprinkle with Topping. Bake 25 to 30 minutes or until wooden pick inserted into center comes out clean. Serve warm.
I changed it up a bit from the written recipe by leaving off the almonds from the topping (just a personal preference for those that I knew were going to be eating it!) and adding amaretto extract rather than the almond extract. The dried plums get a little crystallized when you bake them which adds a sweet, chewy crunch to the cake. It’s definitely a yummy way to get the healthy benefits of California Dried Plums into your diet.
Learn more about California Dried Plums at https://goo.gl/8dGnW3. #CADriedPlums #ad
You can also connect with California Dried Plums on these social media channels:
Twitter: @cadriedplums | Facebook: CaliforniaDriedPlums | Instagram: cadriedplumboard | YouTube Channel: CaDriedPlumBoard
“I am participating in a VIN campaign for California Dried Plums. I am receiving a fee for posting; however, the opinions expressed in this post are my own. I am in no way affiliated with California Dried Plums and do not earn a commission or percent of sales.”
Tammy Litke is a Dallas blogger, blogging since 2008. She loves to watch movies, play video games, spend time in the kitchen, and travel. Between recipes and reviews you’ll find many helpful and some just plain funny posts on her blog. Welcome, pull up a chair and stay for a while!