The dried fruit that can build bone strength – and how to add it to your favourite meals

Prunes are affordable and packed with fibre. Photo / 123rf

THREE KEY FACTS

• Prunes are rich in fibre and antioxidants which support bone strength.
• A study found that prunes reduce fracture risk in post-menopausal women.
• The fruit has a low glycemic index ideal for energy-boosting snacks.

Prunes have been out of favour for decades, only emerging from the kitchen cupboard to alleviate a bout of constipation, but this may change as we rediscover the health benefits of this much-maligned dried fruit.

They’re affordable, packed with fibre (yes, they keep you regular) and only 20 calories per dried prune. They contain cancer-protective antioxidants and essential micronutrients such as vitamin K, potassium and boron, which support bone strength.

The Prune Study, led by researchers at Penn State University in the United States, found that eating five to six prunes per day preserved bone mineral density in post-menopausal women (compared to a control group) over a 12-month period, reducing their fracture risk.

In terms of taste, I’ve found my more mature palate now appreciates their earthy, almost savoury stickiness. They are sweet, but less tooth-achingly so than dates, and they have a bitter note that works brilliantly in hearty dishes, perfect at this time of year.

Porridge has a lower glycemic index, one with a good amount of protein, fibre and healthy fats. Photo / 123rf

Here are my five favourite ways to add prunes to my daily diet.

Sweeten breakfast with prune puree

Eschewing sweet breakfasts in favour of savoury ones is trendy at the moment, the aim being to prevent unwanted blood sugar spikes at the start of the day. But, if you prefer a sweet breakfast, there are two ways to prevent this from happening.

First, choose a breakfast with a lower glycemic index (GI), one with a good amount of protein, fibre, and healthy fats to slow the absorption rate of glucose into the bloodstream.

For example, porridge with some added seeds, nut butter and Greek yoghurt. Then, stir in a low GI sweetener, like this simple prune puree. This is also perfect for adding to yoghurt, berries, and granola or to sweeten up a smoothie.

Place 200g prunes, 2 tsp lemon juice and 200ml water in a blender and process until completely smooth, adding more water if necessary to achieve an apple sauce-like consistency. It can be stored in a sealed container in the fridge for up to three weeks.

Make chocolate orange bites for an energy-boosting snack

As we’ve seen, prunes are a low GI source of energy. GI is measured on a scale of 1-100 with pure glucose being 100. Whereas other dried fruits, such as raisins, figs and dates rank in the 60s, prunes are much lower at 29. This makes them the perfect ingredient for my chocolate and orange prune energy bites.

Place 200g prunes, the juice and zest of an orange, six finely chopped Brazil nuts, 2 tbsp ground almonds and a tiny pinch of salt in a food processor and whizz together, stopping to scrape down the sides a couple of times, until the mixture resembles a chunky dough. Add more ground almonds if the mixture is too wet. Chill for 15 minutes in the fridge before rolling into small balls and coating with unsweetened cocoa powder. Will keep in a sealed container in the fridge for a week or so.

Add prunes to chicken in red wine for a hearty evening meal with benefits

Prunes’ unique flavour profile, both sweet and savoury, enriches a casserole or stew. I love to slow-cook them with chicken, a concentrated source of lean protein which helps support muscle mass as we age.

Although the recommended daily protein intake in the United Kingdom is 0.75g protein per kg of body weight (52.5g per day for a 70kg adult), studies have shown that a higher intake for people over 50 may be beneficial.

Indeed, a 2021 review suggested that a protein intake of 1.2g protein per kg of body weight is optimal (or 84g for a 70kg adult). For reference, a 150g chicken breast contains approximately 45 grams.

This recipe serves four. Heat 1 tbsp olive oil in a deep-lidded pan over medium heat. Brown off four chicken legs in the hot oil, doing them two by two, and set aside.

Now add a diced onion to the pan and soften for five minutes before adding two crushed garlic cloves and 200g halved button mushrooms. Fry together for a few minutes, then stir in 225ml red wine, 2 tbsp tomato puree and eight halved prunes.

Bubble and reduce for five minutes, then add a couple of thyme sprigs and 500ml chicken stock. Return the chicken legs to the pan. Cover with the lid and simmer over low heat for an hour, stirring and turning the legs occasionally.

Remove the chicken legs and then turn up the heat to a vigorous boil to reduce and thicken the sauce. Return the legs to the pan to reheat and serve.

Make an antioxidant-rich side dish to accompany your evening meal. Photo / 123rf

Serve roasted beetroot and carrot with prunes as a side that’s rich in antioxidants

Antioxidants are plant chemicals proven to have cancer-protective properties in the body. They do this by scavenging free radicals, compounds that, left unchecked, can cause cell damage and an increased risk of cancer.

Prunes have them in abundance, notably chlorogenic acid which gives them their deep purple colour. Similarly, the purple pigment in beetroot or red cabbage comes from the antioxidant anthocyanins they contain, and carrots have the antioxidant beta-carotene to thank for their vibrant orange hue.

To make a wintery antioxidant-rich side dish to accompany your evening meal, place 1 tbsp olive oil in a pan and heat gently. Add a small shredded red cabbage, two grated carrots and a finely sliced red onion in a large saucepan and saute gently for five minutes to soften.

Then add 2 tbsp apple cider vinegar, 1 tbsp brown sugar, ½ tsp ground allspice and 10 prunes, roughly chopped. Season well then and 100ml of water. Gently simmer for 30 minutes, stirring occasionally. Turn up the heat just before the end if it’s still a bit watery; you want most of the liquid to evaporate so it becomes a little sticky.

Bake a fibre-filled, gut-friendly prune and banana cake

Can cake be good for your gut? Absolutely, it’s all about getting as much fibre as possible into the batter without it becoming too dry and cardboardy.

The trick is to include fruit, such as bananas and prunes, which are both fibre rich. Fibre works in several ways to improve health: it slows digestion, which gives the intestine time to do its work properly; it helps ease the passage of food through the gastrointestinal tract, preventing constipation; and it can ferment in the gut to feed our good bacteria.

Preheat the oven to 170C fan. Cream with 40g butter and 100g brown sugar, then beat in one large egg and 100ml milk. Sift in 150g wholemeal flour, 2 tsp baking powder, 2 tsp cinnamon and then fold with a metal spoon to combine.

Add two ripe bananas, roughly mashed and 50g of chopped prunes. Pour the batter into a greased loaf tin and bake for 50 minutes to an hour or until a skewer inserted into the centre comes out clean.