This sweet and tangy fruit is a good source of Vitamin C (10%), Vitamins A, K, fiber, and potassium.
Studies have show that plums (and the dried version, prunes) increase the absorption of iron, mostly because its Vitamin content. ability of plum and prune to increase absorption of iron. Fruits also have show to be a better source of antioxidant protection against macular degeneration which is a lose of vision. The Vitamin A, in the form of beta-carotene, in plums support vision health.
Plums are in season from late May to early fall. The peak of their season is July. Look for plums which strong and rich colors and are slightly soft to the touch. If you purchase not yet ripe plums, keep them on your counter and check on them frequently, as they do ripen quickly. If they are too hard, do not purchase as they may not ripen at all. Always check to make sure there aren’t any blemishes such as bruising or punctures that could lead to quicker decay.
I love a good, cold plum on a hot day. I’m a tad peculiar as I like taking some of the skin off even though the skin in where a large portion of the fiber is.
Mango Plum Chutney
3 ripe plums, coarsely chopped
1 sweet large mango, peeled and diced
1/2 small sweet white or red onion, minced
1/4 cup brown sugar
1/4 cup apple cider vinegar
1 stick cinnamon
1 clove
1/4 tsp crushed red pepper
In coffee grinder, grind cinnamon stick and clove. Alternatively, you can just use 1 tsp of cinnamon powder and skip clove).
In saucepan, combine vinegar, sugar, cinnamon mix, and red pepper. Bring to a boil and add plums, mango, and onion. Lower heat, cover pan, and simmer for 30 minutes, stirring occasionally.
Remove from heat and allow to cool. Place in clean glass jar. You can keep in the fridge for up to a week or you can can them for longer preservation.
The Raw Version:
3 ripe plums, coarsely chopped
1 sweet large mango, peeled and diced
1/2 small sweet white or red onion, minced
3-4 tb raw agave
1 tb lemon juice
1 tsp ground cinnamon
1/4 tsp crushed red pepper
Combine all in blender or food processor and pulse 4-5 times. Transfer to a bowl and let sit, at room temperature, and covered for an hour. Use and/or store in fridge. Use within 2 days.
