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Powerful Plums Are September's Pick

Plums are a juicy late-summer Pick of the Month! They’re loaded with flavor, as well as vitamin C and antioxidants. Although delicious by themselves, plums can also be added to salads, dried and even roasted.

Pick some plums up today from your local farm stand or grocery store!

What’s so great about plums?

  • They’re low in calories
  • They’re a good source of vitamin C and antioxidants
  • Dried plums are high in fiber and promote digestive health

What’s the best way to eat plums?

  • Whole or sliced to remove the pit
  • Roasted, baked or poached
  • Sliced added to fruit or green salads
  • Sweet or Savory - pair with cinnamon, nutmeg, clove and citrus flavors

Selection & Preparation

  1. Selection: Choose plump plums with smooth skin and sweet aroma. Avoid bruises and soft spots.
  2. Storage: Keep unripe plums in a paper bag at room temperature until ripe. Refrigerate ripe plums.
  3. Preparation: Wash with water prior to eating or slicing.
  4. Cooking: Bake in the oven until soft or stew gently in water on the stovetop. Avoid overcooking to prevent breakdown.

Spiced Plums

Recipe from Cheryl Teschner, staff dietitian at Samaritan Lebanon Community Hospital

Ingredients

  • 4 plums, sliced and pitted
  • 1/2 cup of orange juice
  • 1 tablespoons packed brown sugar
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • 1/8 teaspoon ground cloves

Directions

  1. Heat oven to 400 degrees F. Coat a shallow baking dish with pan spray.
  2. Place a single layer of plum slices in the baking dish.
  3. In a bowl, whisk to combine orange juice, brown sugar, cinnamon, nutmeg and cloves. Drizzle mixture over plums.
  4. Bake for about 20 minutes, or until plums are soft and sauce is bubbling.
  5. Serve plums over yogurt or oatmeal.

Makes 4 servings.

Nutritional information per serving:

  • Calories: 60
  • Fat: 0g
  • Fiber: 1g
  • Protein: 1g
  • Carbohydrates: 14g