Dried Plum: A Guide to Types, Benefits, and Culinary Uses

Will you believe it if we say we know a snack that is healthy and full of flavour? Yes, you heard it right! The dried plum, more popularly known as the prune, is among the oldest forms of fruit consumed when dried and has been consumed for centuries.

If eaten directly out-of-hand or added to various recipes, one is assured of that unique sweetness and chewiness, combined with health-enhancing properties. Let’s just dive into this article which will provide you with a complete guide to types, benefits, and culinary uses of dried plum. 

Types of Dried Plums

Dried plums are prepared from certain sweet and fleshy plum varieties. While there are many types of plums, only a few are customarily dried:

• Shahi Dried Plums: These are premium dried plums known for their rich, sweet flavor and soft texture. The “Shahi” variety is often considered a delicacy, offering a luxurious taste experience that pairs well with both sweet and savory dishes.
• Golden Dried Plums: As the name suggests, these plums have a golden hue and a slightly tart, tangy flavor. They are less sweet than other varieties, making them a great option for adding a bit of zing to salads, baked goods, or even savory dishes.

• Dried Red Plums: These plums are known for their deep red color and robust, sweet-tart flavor. They are perfect for snacking, as well as for adding color and depth to both sweet and savory recipes.

Each of these types of dried plum has its specific taste and texture, which makes it more or less suitable for any particular culinary use.

Health Benefits of Dried Plums

The dried plum is not only a healthy snack but also carries a serious nutrition punch, reaping multiple health benefits:

• Rich in Fiber: Dried plums are usually a very good source of fiber, especially soluble fiber, which assists in the digestion of food. It can help to prevent constipation. With continuous consumption of this type of plum, digestion has been recorded to increase over time.

• Bone Health: Dried plums are an excellent source of vitamin K and certain antioxidants known to support good bone health. Some studies have suggested that dried plums help sustain bone density and, therefore, would be a good snacking option.

• Antioxidant powerhouse: Dried plum is packed with antioxidants such as the phenolic compounds that act as a protective mechanism against oxidative damage to your cells. This antioxidant activity is related to a reduced risk of chronic diseases, including heart disease and cancer.

• Blood Sugar Regulation: Sweet in nature, yet the dried plum contains a low GI, which essentially means that they don’t trigger any spurt in blood sugar levels. This becomes a good option for people suffering from diabetes or those who want to maintain their blood sugar levels accordingly.

• Heart Health: The fiber, potassium, and antioxidants in dried plums support heart health by lowering levels of cholesterol, reducing blood pressure, and protecting against oxidative stress.

Culinary Uses of Dried Plums

Dried plums are incredibly versatile and can be used both in sweet and savory dishes. Following are ways one can enjoy dried plum:

• Snacking: Reach into the bag and enjoy dried plums as a naturally sweet, chewy go-to snack option. They’re perfect for controlling hunger between meals.

• Baking: Dried plums add moisture and sweetness to baked goods, yet another addition to almost any of your favorite muffins, cakes, or bread. 

• Cooking: They provide a rich source of flavor and a hint of natural sweetness when chopped and added to sauces, stews, and tagines. 

• Salads: Dried plums can be sliced and added to salads for chewy, sweet contrast against the greens and an added boost of fiber.

• Desserts: These dried plums can be mixed with other fruits in compotes, tarts, or puddings. Their strong flavor works quite well with spices like cinnamon and nutmeg.

• Smoothies: Dried plums can be mixed into your smoothies to provide an added dose of fiber and have the potential to give them a natural sweetness that comes without including sugar in their content.

Conclusion

dried plum are something everyone should include in their diet as they offer a delicious combination of taste and nutrition. They are one of the most versatile of the fruits that are dried and can be consumed in innumerable ways.

If you are looking for quality dried fruits, Tavazo offers an eclectic mix to satisfy your needs-both snacking and culinary. Check out their best plum varieties, along with other dried fruits to upgrade your meals and snacks.