These days I see many packets of Prunes being sold as energy-packed ‘super snacks’. What exactly are Prunes…and what is so special about California Prunes? What is the difference between Prunes and Plums? Well, a Prune is the dried version of Prunus domestica or European Plum (a fresh fruit). Having a sticky chewy texture, Prunes are not only fun to eat, but are also highly nutritious. As with other dried fruits, Prunes are available round the year.
History
The process of drying Plums to make Prunes is thought to have originated thousands of years ago in an area near the Caspian Sea - where the European Plums originated. The process of drying the Plums (to produce Prunes) was common in California, which has now become the leading producer of Prunes worldwide.
Health Benefits
Prunes are a good source of phenols. These phenols act as great antioxidants and help in preventing oxygen damage to the cells. Prunes are also a very good source of Vitamin B6, potassium, copper, Vitamin C, manganese, phosphorus, niacin, dietary fibre and Pantothenic Acid. The sweetness of Prunes is a deterrent for those wanting to lose weight, but the soluble fibre within slows down the absorption of glucose - thereby stabilizing blood-sugar levels. It also provides food for the ‘good’ bacteria in the large intestine. Further, the soluble fibres help in lowering cholesterol levels, by binding with the bile acids and removing them from the body via stools, and also helping reduce the amount of cholesterol manufactured by the liver. Prunes are well known for their ability to prevent constipation. They help in providing ‘bulk’ and decreasing the transit time of fecal matter, thus decreasing the risk of anal fissures and hemorrhoids. Prunes are one of the best foods for imbibing potassium. Above all, Prunes are (naturally) salt-free, so snack on them (rather than on ‘fast snacks’, which are salty).
Selection and Storage
Ideally, Prunes should be plump, shiny, relatively soft and free of mold. If the packing is opaque, check that it is tightly sealed – to ensure that the Prunes have not have lost any moisture. As with any other dried fruit, try to purchase Prunes that are not processed with food preservatives. Prunes should be stored in an airtight container in a cool, dry and dark place, where they will keep for several months. Storing them in the refrigerator will extend their freshness - you can keep them refrigerated for about six months. If the Prunes are extremely dry, soaking them in hot water for a few minutes will help to refresh them.
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