ππ€ Prunes (Dried Plums)
Sweet, chewy, and full of natural goodness β prunes are natureβs chewy candy with superfood benefits! πͺπΏ
Prunes are simply dried plums, known for their deep flavour, soft texture, and impressive health perks. Far from old-fashioned, these dark gems are a powerhouse snack and a versatile ingredient in both sweet and savoury dishes. β¨π½οΈ
π Product Overview:
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π¨ Appearance: Wrinkled, dark purple to black with a glossy sheen
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π¬ Flavour: Naturally sweet with rich, caramel-like and mildly tangy notes
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π₯ Texture: Soft, chewy, and sticky
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π± Nutrition: High in fibre, potassium, vitamin K, and antioxidants
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ποΈ Availability: Available year-round β shelf-stable and long-lasting
π‘ Fun Fact:
Prunes were rebranded as βdried plumsβ in many markets to appeal to younger consumers β but whatever you call them, theyβre delicious and nutritious! ππ¦
β Why You’ll Love Them:
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β Supports digestive health thanks to natural fibre and sorbitol π§¬
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β Great for bone health and heart support β€οΈπ¦΄
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β Naturally sweet β no added sugar needed! ππ«
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β Ideal as a snack, baking ingredient, or stew enhancer ππ²
π½οΈ Perfect Uses:
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Eaten as a wholesome snack on their own ποΈ
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Chopped into oatmeal, muffins, or energy balls π₯£π§
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Blended into smoothies or sauces for depth and sweetness π₯€
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Cooked into tagines, stews, or compotes for a rich, fruity twist π
Here’s a delicious and super easy snack recipe using prunes β perfect for a quick energy boost, post-workout bite, or healthy treat. πͺπ«
π«π° No-Bake Prune Energy Bites
Soft, chewy, naturally sweet, and full of nutrients β these energy bites are like little balls of healthy indulgence! Great for meal prep or snacking on the go. π΄ββοΈπ§
Ingredients (makes ~12 bites):
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1 cup pitted prunes (about 10β12) π
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Β½ cup rolled oats πΎ
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ΒΌ cup almonds or walnuts, chopped π°
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1 tbsp chia seeds or flaxseeds (optional, for fibre) πΏ
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2 tbsp unsweetened cocoa powder π«
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1 tbsp nut butter (peanut, almond, or cashew) π₯
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1 tsp vanilla extract
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Pinch of salt π§
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Optional: shredded coconut or extra cocoa for rolling π΄
Instructions:
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Add all ingredients to a food processor.
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Pulse until the mixture is sticky and crumbly β it should hold together when pressed.
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Scoop out and roll into 1-inch balls.
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Optional: Roll in shredded coconut or cocoa powder for a fun finish.
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Store in an airtight container in the fridge for up to a week (or freeze for longer).
π Why They’re Great:
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β No added sugar β sweetness comes from the prunes π¬
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β Packed with fiber, healthy fats, and plant protein πͺ
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β Great for kids, athletes, or anyone avoiding processed snacks π±
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β Totally customizable β swap nuts, add spices, or mix in chocolate chips π«
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