Plums 101-kitchen insights and benefits

Did you know that plums are the second most widely grown fruit in the world?

• The European plum and the Japanese plum are the two most common varieties. Plums native to Japan are thought to have originated in China more than 2,000 years ago, but nothing more is known about European plums. The fruit is cultivated throughout all continents with the only exception of Antarctica. Plum Pudding Day is celebrated every year on February 12th as a national holiday.
• The fruit from which the colour plum gets its name was called a plum. There are many different colours of plums, including reddish purple, yellow, red, green, and even white plums. The plums that are the colour of plums are called purple plums, and their hue is a dark purple.
• The peony and the plum bloom, often known as the meihua, are regarded to be the two most significant traditional floral symbols of China. In traditional Chinese mythology, the plum tree played an important role. It was often carved on jade and was considered to be a symbol of knowledge.
• The word “plum” comes from the Medieval Dutch and Latin words “prume” and “prunum,” respectively. The term “plum” comes from the Old English word “plum,” which means “plum tree.”

Prune nutrition and health benefits facts

1. Plums are low in calories, yet they nevertheless pack a nutritional punch because to their abundant vitamin and mineral content. In addition, the critical elements B vitamins, phosphorus, and magnesium may be found in little amounts in only one plum. Vitamins, minerals, antioxidants, fibre, and more are all included.
2. Vitamin and mineral content per serving is very similar in plums and prunes. Prunes have a greater content of vitamin K, as well as more vitamin Bs and minerals, than plums. The calorie, fibre, and carbohydrate content of prunes is higher than that of fresh plums.
3. It is well-known that prunes and prune juice may help ease constipation. The high fibre content of prunes is likely responsible for this impact. The dietary fibre content of a single prune is 1g.
4. There is a lot of insoluble fibre in prunes, which means it does not dissolve in water. It helps you avoid constipation by making your stools bigger, and it could even help waste move more quickly through your digestive tract.
5. In addition, both prunes and prune juice contain sorbitol, a sugar alcohol with laxative characteristics that is abundant in fruits and vegetables. Eating prunes, as opposed to alternative laxatives such the fibre supplement psyllium, was shown to be more effective in relieving constipation in one research.
6. One study found that after three weeks of daily consumption of prunes, individuals in the prune group had better stool consistency and frequency than those in the psyllium group. It is important to keep in mind that ingesting too many prunes at once might cause stomach issues.
7. Fruits and vegetables rich in antioxidants, including prunes and plums, may help reduce inflammation and shield cells from damage from free radicals. These foods are particularly rich in the polyphenol antioxidants that have been shown to improve bone health, as well as perhaps reduce the risk of cardiovascular disease and diabetes. Several studies have shown that, for instance, the level of polyphenol antioxidants in plums is more than double that of other common fruits like nectarines and peaches.
8. The most powerful antioxidants in plums and prunes seem to be anthocyanins, a kind of polyphenol. They may give substantial health advantages, such as reducing the danger of cardiovascular disease and cancer. All of these findings are promising, but further studies involving humans are still needed.
9. Plums include chemicals that may help control blood sugar. While plums and prunes are high in carbs, they do not seem to cause a substantial spike in blood sugar levels when ingested. This is because they may improve blood sugar control by increasing levels of the hormone adiponectin.
10. The plum’s fibre content may also contribute to its ability to reduce blood sugar levels. The absorption of carbs after a meal is slowed by fibre, so the rise in blood sugar is more gradual and less dramatic.
11. In addition, consuming fruits like plums and prunes has historically been associated with a lower risk of acquiring type 2 diabetes. But, because prunes are calorie dense and simple to overeat, moderation is key. Depending on how hungry you are, a serving size of 1/4 cup to 1/2 cup (44-87 grammes) is appropriate.
12. Many studies have shown that prunes are beneficial to bone health. Prunes may help prevent bone-weakening diseases including osteoporosis and osteopenia, both of which are correlated with a low-calcium diet. Prunes have been demonstrated to slow down bone loss and even reverse some of the damage already done to bones.
13. The precise mechanism through which prunes improve bone health is yet unknown. Nonetheless, their antioxidant properties and anti-inflammatory effects are thought to contribute to this link. Eating prunes may increase levels of certain hormones that contribute to bone development, according to new research.
14. The vitamin K, phosphorus, magnesium, and potassium found in prunes, among others, all contribute to the fruit has shown bone-protective effects.

100g of plum has 56 calories (192kj), 0.7g protein, 0.3g fat, and 11g carbs, including 1.4g fibre.

How to store plums and how to buy them

• Plums that are still unripe typically take one to two days to mature when left out on the counter. When they have reached full ripeness, plums may be stored at room temperature for a further 2–3 days, or they can be refrigerated for 3–5 days, or perhaps even a week. Plums normally ripen in one to two days, but if yours are still quite solid after those two days, give them a little bit extra time to develop their flavour.
• If you purchase plums that are somewhat squishy and they are on sale, it is likely that they will only keep their acceptable quality for about a day. It is in your best interest to put things to use as quickly as you can. Similarly, plums may maintain their quality for up to ten days in the refrigerator if they are stored when they are at their freshest.
• Plums that are not quite ripe should be kept on the counter until they are ready to eat. When they have reached full maturity, plums may be stored at room temperature for two to three days, or in the refrigerator for three to five days. You may keep them for an even longer period of time by either making plum jam or freezing them.
• Always keep in mind the following while preserving plums:
  • Only use or consume them once they have been washed. Before putting the plums away for storage, you should wash and thoroughly dry them by patting them with paper towels.
  • Do not let them near any odorous foods. Plums, like many other fruits and vegetables, are able to absorb scents, therefore it is important to store them in an area that is free of pungent substances.
  • Be careful not to pile them up too high. Although while plums are not as delicate as strawberries or even cherries, this does not guarantee that they can support a significant amount of weight when it is placed on top of them.
• When determining whether or not plums have gone bad, it is important to ensure that:
  • Check for any outward indications that the condition is becoming worse. Mold (particularly around the stem) and browning or darkening of the flesh are two examples of these issues.
  • Examine the level of firmness shown by the fruit. It is time to throw out the plums if they are very soft, mushy, or shrivelled, or even if they are dripping with liquid.
  • Inspect the item closely for any signs of worms or larvae. When you bite into a plum, you should always cut it in half and remove the pit first. By doing so, you may be certain that the inside does not contain any insects of any kind. When it comes to plums, it is never a good idea to eat the whole fruit and then spit out the stone once you are done.

Cooking techniques, secrets, and tips from the kitchen

1. The term “stewed fruit” refers to nothing more than a fruit compote with a nicer name. A fresh, tinned, or dried fruit that has been simmered in a syrup of sugar and other flavourings is referred to as a compote in the world of cuisine. Compote may be made using fresh fruit. And that is precisely what is done with damson plums in this context. Damson plums that have been stewed may be consumed at any time of the day. You may have them for morning as part of your meal with warm porridge or French toast, or you can offer them as a side dish with roasted pork or ham. And do not forget to finish it off with some whipped cream before serving it as dessert at the conclusion of the meal.
2. Plums have a naturally sweet flavour that may be brought out with a little help from the heat of the grill, which also helps the sugars on the sliced surface caramelise into a very satisfying result. And since these delectable summer and early autumn treats have a tendency to come into season all at once, it is especially delightful to discover new methods to prepare and serve them. Plums that have been grilled make a great side dish for grilled pork or sausages, but they make an even more delicious dessert when served with ice cream or frozen yoghurt.
3. It is possible that when you think about fruit smoothies, plum is not the first taste that springs to mind.
   • When it comes to preparing the nutritious blended beverage, you should not forget about this stone fruit since it changes into a drink that is both sweet and flavourful.
   • And when ginger is added to it, it literally reaches a whole new pinnacle of excellence.
   • Plums that have been freshly picked may be used in this recipe without any problems; however, using plums that have been frozen beforehand will result in a smoothie that has a more pleasing consistency overall.
   • Plums may be frozen by first halving and pitting them, then cutting them into wedges or chunks, and then freezing them with their skins on.
   • The plum peels give the smoothie a wonderful colour and a good sour taste.
4. Plums, apricots, sugar, and other spices are all used in the preparation of traditional Chinese duck sauce. It is a condiment that is often served with duck, chicken, hog, and spareribs. Duck sauce, which vegetarians most likely refer to as plum sauce, is a delicious condiment that goes well with a variety of foods, including noodles, rice, and vegetables that have been grilled or stir-fried. That is a wonderful method to provide something more in the takeaway order. This delectable sauce can be made at home pretty easily, but you will need to make extensive preparations in advance since it must be allowed to age for two weeks before it can be used.
5. During the winter holidays, one of the most delightful things that might possibly emerge from your oven is the seductive scent of sweet fruit combined with the savoury undertones of heated spices. Fruit pies are an essential component of the Thanksgiving and Christmas celebrations in the United States. These sweet treats are often served warm with a dollop of whipped cream or ice cream on top. Nevertheless, if you want to wow your visitors, you do not necessarily need to prepare an apple or pumpkin pie. Many different fruits may be baked into pies that are both attractive and delicious. Plum pie features a wonderful filling that is packed with sweet fruit, cinnamon, and butter, all of which are baked to a meltingly tender consistency between two layers of flaky pie crust. The greatest aspect is that the mixture does not need to be cooked before it can be used; rather, all that is required is a short stir before it can be poured into the pie dish.
6. Plum pairs well with a wide range of flavours, including almond, cinnamon, citrus, chestnut, black pepper, hazelnut, honey, port wine, and vanilla essence, to name a few of the more common ones.

History of plums from the beginning until today

• The practise of cultivation dates back to ancient times and has likely been going on for a longer amount of time than the cultivation of any other kind of fruit, with the exception of the apple. According to the data that has been uncovered so far, plums first appeared in China about the year 470 BC.
• It is estimated that the European plum was discovered around two thousand years ago, and it is thought to have originated in a place somewhere near Eastern Europe or Western Asia. According to one tradition, the Romans were familiar with more than 300 distinct varieties of plums native to Europe.
• In the 17th century, European plums were first introduced to the United States by a group of religious refugees known as the Pilgrims. Contrary to what most people believe, Japanese plums were really initially cultivated in China rather than Japan. It is believed that it was transported to Japan between two hundred and four hundred years ago, and from there it spread to other parts of the world. Plums are often cited as one of the oldest fruits that were tamed and cultivated by humans, with some claims placing this accomplishment back thousands of years.
• In Chinese supermarkets and specialty stores located all over the world, dried plums may be purchased in a wide range of flavours to suit individual preferences. They often have a substantially drier consistency as compared to a typical prune. Some of the most common flavourings are cream, ginseng, spicy, and salty. Adding licorice to the mixture is a frequent approach that is used to enhance the flavour of these plums. The resulting mixture is then used to generate salty plum cocktails or as a topping for shaved ice or baobing.
• Another kind of preserve, pickled plums may be purchased at Asian markets and other kinds of specialised stores that focus on international cuisine, such as Whole Foods. Rice balls, also known as onigiri and omusubi, are often made using the Japanese variant, which is called umeboshi and is referred to in Japanese. Yet, the ume fruit, which is whence umeboshi get its name, is more closely related to the apricot than it is to the plum. Umeboshi are made from the ume fruit.
• Slivovitz is a kind of plum brandy that is popular in the Balkans. It is produced by fermenting plums (plum brandy, also known as ljivovica in Bosnian, Croatian, Montenegrin, and Serbian dialects). In addition, Hungary is a major producer of plums, particularly of the Damson variety.
• It is estimated that in Romania, eighty percent of the plum production is used to produce palinca, which is a brandy that is analogous to ţuică and is made from plums.