For some, prunes are an acquired taste. For others, it's not even up for discussion. Maybe it's the wrinkly texture or the look that throws people off. Or perhaps people think it's something only grandparents eat to help them go #2.
But prunes are a powerful fruit. In fact, it's one of four p-fruits that provide our bodies with the essential nutrient of fiber.
How much fiber in prunes, you ask?
According to the U.S. Department of Agriculture, one cup of pitted prunes contains almost 8 grams of fiber.
For too long, prunes have been pushed aside to make room for other dried fruits that may sound more appealing, such as dried apricots, dried mangos, dried apples—you name it! And if we continue to stick up our noses at prunes, our kids will, too.
Therefore, it's time to set the record straight on why prunes are for every age, especially for those of us who want to keep things moving in the right direction when it comes to healthy digestion.
Benefits of Prunes
We shared some nutritional facts about the power of prunes in a recent article, so let's quickly recap a few important details:
- Prunes contain high amounts of sorbitol and phenolic. These are two compounds that are known to have natural laxative properties.
- Prunes contain mostly insoluble fiber, which helps make stool bulkier to aid in regular bowel movements.
- Prunes are actually dried plums, which means they are made from the fruit your kids already love—they just happen to have a longer shelf life.
Here's some other news about prunes
Prunes are Juicy
That's right! They might be the "dried" version of plums, but that doesn't stop them from absorbing all that fruity juice in order to give you a mouthful of flavor with each bite.
Prunes are Sweet
While plums can often be tart or bitter, prunes are deliciously sweet. That's why you might see wise-old grandma popping them into her mouth like candy. They really are a treat, and depending on the type of plum used to make prunes, they can taste just like brown sugar, making them an excellent sugar substitute in baking recipes.
Prunes are Versatile
Puree them, juice them, bake them, or eat them by themselves. Because of their soft texture and sweet flavor, it's easy to combine prunes with other ingredients and mix them into any recipe.
So, why do prunes always get "pooh-poohed" on?
We're willing to guess that one of the main reasons people—both kids and adults—say they don't like prunes is because they've never actually tried one. We get it! They don't look all that appetizing, but prunes really do pack on as much flavor as they do nutrients.
The best part is you can easily incorporate them into simple recipes to start getting your kids familiar with their taste and texture.
3 Prune Snacks Your Kids Will Actually Love
We understand that asking your kids to eat prunes might sound like mission impossible.
To help you introduce the benefits of prunes into your kids' meals and snacks, we've compiled a quick round up of prune recipes that we know they'll love—in fact, you might find yourself picking at these dishes, too!
Healthy Chocolate Brownie Bites
Believe it or not, chocolate and prunes are a match made in heaven! If your kids are looking for an after-dinner treat, this recipe from My Fussy Eater will do the trick—without the added sugars to worry about. Using a combination of pitted prunes, dates, and sunflower seeds, this recipe is an instant family crowd pleasure.
Prune Juice Smoothie
This recipe from Scratch Mommy uses a combination of berries, flaxseed, and prune juice to make a satisfying mix of flavors that complement one another. We're willing to bet your kids might not even realize there's prune juice in it. And because it combines other ingredients that contain antioxidant compounds, it's a win-win.
Prune Breakfast Cookies
To start the morning on the right track, this easy cookie recipe from Recipe Runner adds chopped prunes into a mix of cinnamon, allspice, non-fat Greek yogurt, and oats.
The blended flavors complement one another and create a tasty treat that will have your kids grabbing for more, so be sure to keep an eye on portion control.
Short on Time?
Although these recipes offer creative ways to introduce your kids to prunes, you may not have the time (or the energy) to prepare them each week.
No worries! We have a solution that will allow you to make prunes a regular part of snack time—not to mention help your kids stay regular, too!
At Doolies, our snacks contain real-fruit ingredients, like prunes, pears, and apples in each delicious bite-size treat. And our recipes are designed to taste great, be eaten daily with water, and help relieve potty-time blues.
To discover first-hand how Doolies can make going #2 a breeze and p-fruits a part of your kids' regular snack time, browse our products today!