Prunes are plums that have been dehydrated in climate controlled tunnels giving them the wrinkly look and deep colour.  Not all plums can be turned to prunes. They have to be a specific variety.

California Prunes growers are responsible for 40 % of the worlds supply. Growers have invested over 150 years to perfect them and make them with precision. 

California Prunes are rich and sweet, full of nutrition and known as a superfood. 

Benefits of Prunes

Many associate prunes with being the high fibre dried fruit for digestion health however ,their benefits do not stop there. Here are some of the other benefits of prunes: 

• A good source of Vitamin K, which supports bone health
• Vitamin K also supports bone density and bone loss, that helps with osteoporosis (4 prunes contain 20% of daily allowance ). A little story about my mum. She has had prunes for a while and has family history of osteoporosis in the family. Touchwood, she has not had the pains that others in the family have had and this may be the link.
• Natural sweetener making them a perfect snack to give you that sugar fix (without spiking the blood sugar)
• Contain boron, magnesium, potassium and vitamin B2 making them nutritious 
• Packed with antioxidants
• Great for gut health 

For more information on prunes, check out the California Prunes website. Like with everything, prunes should be enjoyed in moderation.

It is a versatile ingredient and can be used in sweet and savoury dishes.

Here is one way I love to enjoy prunes. It’s on toast and it is delicious.

WHIPPED FETA, PRUNES AND BEETROOT ON TOAST

This recipe is perfect for breakfast/brunch and can be prepared beforehand. The toppings work well on crostini too

Onto a good slice of olive oil toasted bread, spread on a thick layer of creamy whipped feta and follow this with some chopped prunes, beetroot, peppery rocket and chopped toasted walnuts. It is a winning combination and will make your taste buds sing and dance. 

Start by making a creamy garlicky zesty whipped feta. This lasts for a couple of days in the fridge and works as a base for a lot of different recipes. 

Creamy Whipped Feta

Ingredients

• 200 grams drained feta cheese 
• 4 tablespoons Greek yoghurt
• Zest of 1 lemon
• 1 garlic clove
• 1 tablespoon extra virgin oil
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon salt

Method

Blitz all the above together until you get a creamy paste.

Prune and Beetroot Toast

Ingredients for 2

• 8 California Prunes 
• 1 small cooked beetroot (in natural juices) 
• Handful of rocket
• 6 toasted walnuts
• 2 heaped tablespoons of whipped feta
• 2 slices of good large sliced bread 
• Olive oil 

Method

1. Oil your bread and toast either on a pan over medium high heat or in an air fryer at 200 degrees for 5 minutes
2. Chop the Prunes and beetroot into small cubes and mix together in a bowl
3. Place your toast on a plate then generously spread 1 tablespoon of the whipped feta
4. Add on some rocket leaves followed by a generous serving of the prune and beetroot mix
5. Crumble 3 toasted walnuts on top
6. Enjoy each moreish bite

The salty garlicky zesty feta pairs well with sweet prunes, beetroot and peppery rocket. Toasted walnuts add crunch bringing it all together. All the different textures work perfectly especially the sticky prunes with the smooth beetroot.

Next time you see a packet of California Prunes make sure you pick them up and make this delicious recipe.

The rich taste of the prunes would also work so well with this winter salad.

Neha

Disclaimer: This post is in partnership with California Prunes. The recipe, photos and opinions are my own.