Prunes

Prunes (Dried Plums)

Sweet, chewy, and full of natural goodness — prunes are nature’s chewy candy with superfood benefits!

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.

Product Overview:

• Appearance: Wrinkled, dark purple to black with a glossy sheen

• Flavour: Naturally sweet with rich, caramel-like and mildly tangy notes

• Texture: Soft, chewy, and sticky

• Nutrition: High in fibre, potassium, vitamin K, and antioxidants

• Availability: Available year-round — shelf-stable and long-lasting

Fun Fact:

Prunes were rebranded as “dried plums” in many markets to appeal to younger consumers — but whatever you call them, they’re delicious and nutritious!

Why You’ll Love Them:

• Supports digestive health thanks to natural fibre and sorbitol

• Great for bone health and heart support

• Naturally sweet — no added sugar needed!

• Ideal as a snack, baking ingredient, or stew enhancer

Perfect Uses:

• Eaten as a wholesome snack on their own

• Chopped into oatmeal, muffins, or energy balls

• Blended into smoothies or sauces for depth and sweetness

• Cooked into tagines, stews, or compotes for a rich, fruity twist

Here’s a delicious and super easy snack recipe using prunes — perfect for a quick energy boost, post-workout bite, or healthy treat.

No-Bake Prune Energy Bites

Soft, chewy, naturally sweet, and full of nutrients — these energy bites are like little balls of healthy indulgence! Great for meal prep or snacking on the go.

Ingredients (makes ~12 bites):

• 1 cup pitted prunes (about 10–12)

• ½ cup rolled oats

• ¼ cup almonds or walnuts, chopped

• 1 tbsp chia seeds or flaxseeds (optional, for fibre)

• 2 tbsp unsweetened cocoa powder

• 1 tbsp nut butter (peanut, almond, or cashew)

• 1 tsp vanilla extract

• Pinch of salt

• Optional: shredded coconut or extra cocoa for rolling

Instructions:

1. Add all ingredients to a food processor.

2. Pulse until the mixture is sticky and crumbly — it should hold together when pressed.

3. Scoop out and roll into 1-inch balls.

4. Optional: Roll in shredded coconut or cocoa powder for a fun finish.

5. Store in an airtight container in the fridge for up to a week (or freeze for longer).

Why They’re Great:

• No added sugar — sweetness comes from the prunes

• Packed with fiber, healthy fats, and plant protein

• Great for kids, athletes, or anyone avoiding processed snacks

• Totally customizable — swap nuts, add spices, or mix in chocolate chips