The hidden power of prunes: forget what you know about prunes being the food of old age—this sweet and sticky dried fruit with robust flavor promises health and longevity

Prunes as an alluring superfood?

It's hard to believe. The wrinkly prune has long been associated with bran cereal, irregularity, and retirement homes. Now, thanks to a renaming of these much maligned fruits (these days you're likely to see them referred to as dried plums) and recent research extolling their benefits, prunes are quickly establishing themselves as a wonder food.

Sweet and chewy, with a complex, earthy flavor, prunes are dried European plums; the most common variety is the La Petite d'Agen, a native of southwest France. They were first introduced in California's Santa Clara Valley in 1854 and were intensively grown by Luther Burbank, who is considered the father of the American plum industry. The California Dried Plum Board renamed prunes to the more aesthetically pleasing "dried plum" in 2000.

Whatever you call them, prunes are rich in healthful compounds, including fiber, vitamins, minerals, and phytochemicals, that may help prevent a variety of diseases. They help boost the body's absorption of iron and contain insoluble fiber, the secret weapon for improving sluggish digestion, easing hemorrhoids, and lowering colon cancer risk. The insoluble fiber also produces a compound that helps maintain the body's population of friendly bacteria, which may help prevent the following:

Cardiovascular disease. Prunes are loaded with phenolic compounds, the same class of powerful antioxidants found in berries, red wine, and tea. Phenolic compounds in prunes inhibit the oxidation of LDL (harmful) cholesterol, and can reduce the risk of heart disease. Prunes are loaded with fiber, which also reduces heart disease risk.

Cancer. Because of their high fiber content, prunes may have some anticancer effects, especially in preventing colon cancer. Some studies suggest that prunes may protect against breast cancer, by altering the way the body metabolizes estrogen.

Osteoporosis. Prunes are exceptionally high in the mineral boron, essential in preventing osteoporosis. They're also loaded with potassium, a key to bone health that decreases calcium excretion due to high-salt diets.

Purchase prunes in the bulk bins of most natural foods stores or buy them prepackaged in bags or cans if you like a softer variety. Prunes should be plump and shiny, and flee of sulfites and other preservatives. Store them in a tightly sealed container in a dark cupboard, or in the refrigerator. If they dry out, soak them in warm water or apple juice for 10 minutes before using in recipes.

A Prune a Day ...

If you need some creative ideas for adding prunes to your diet everyday meals and recipes, give the following suggestions a try:

* Combine chopped prunes with almonds, dried cranberries, and dried apples for a healthful trail mix.

* Add diced prunes and dried cherries to hot or cold cereals.

* Top salads with chopped prunes and walnuts.

* Use diced prunes instead of raisins in baked goods.

* Cook brown basmati rice with a sprig of rosemary. Stir in slivered almonds chopped prunes, and chopped dried apricots n the last five minutes of cooking.

Note: For recipe ideas featuring prunes, visit californiadriedplums.org. Or try the fragrant and flavorful recipes that follow; you'll never think of retirement homes again.

Salad with
Prunes and
Spiced Walnuts
Serves 4

Spiced Walnut Topping

  2 Tbs. honey
1/2 tsp. ground cumin
1/4 tsp. ground black pepper
1/8 tsp. cayenne pepper
1/8 tsp. salt
  1 cup coarsely chopped walnuts
    Raspberry Dressing
  2 Tbs. olive oil
  2 Tbs. whole-fruit raspberry preserves
1/4 cup freshly squeezed grapefruit juice
    (about half a grapefruit)
    Bitter Greens Salad
  2 cups baby arugula
  2 cups frisee, coarsely chopped
  2 cups radicchio, coarsely chopped
  1 cup pitted prunes, chopped
  1 medium Bosc pear, cubed
1/2 cup feta or blue cheese (optional)

1. To make Spiced Walnuts: Preheat
oven to 400 [degrees]F. Microwave honey
10 seconds in bowl, until just
softened. Stir in cumin, black
pepper, cayenne pepper, and salt,
and mix well. Add walnuts and
stir to coat. Transfer walnuts to
glass baking dish, and bake 2
minutes, until lightly toasted.
Remove and let cool.

2. To make Raspberry Dressing:
Whisk together olive oil,
raspberry preserves, and grapefruit
juice in small bowl.

3. To make Bitter Greens Salad:
Combine amgula, frisee,
radicchio, prunes, and pear in
medium bowl. Toss with dressing.
Transfer to four serving plates and
top with Spiced Walnuts and feta
or blue cheese, if desired.

PER SERVING: 69 CAL; 1 G PROT;
2 G TOTAL FAT (> 1 G SAT FAT);
13 G GARB; 0 G CHOL; 73 MG
SOD; 2 G FIBER; 9 G SUGARS

Carrot Muffins
Makes 24 muffins

2 1/2 cups brown rice flour
    2 tsp. ground cinnamon
    2 tsp. baking soda
    3 large eggs, lightly beaten
  1/4 cup safflower oil
  1/3 cup prune puree (see recipe below)
  3/4 cup skim milk
  1/2 cup granulated sugar
  1/2 cup packed brown sugar or honey
    2 cups grated carrots
    1 cup canned unsweetened, crushed
      pineapple, drained
  1/2 cup raisins

1. Preheat oven to 350[degrees]F. Grease
and flour muffin pan cups.

2. In large bowl, mix flour,
cinnamon, and baking soda. In
medium bowl, pour in eggs, oil,
prune puree, milk, and both
sugars, and mix until thoroughly
blended. Stir in carrots, pineapple,
and raisins. Add to flour
mixture, and stir just until mixed.

3. Spoon batter into muffin cups
filling them three-quarters full.
Bake until muffins are springy to
the touch and a toothpick
inserted in center comes out
clean, 30 to 40 minutes. Let cool
5 minutes, then transfer to wire
rack, and cool completely.

PER MUFFIN: 153.5 CAL; 3 G
PROT; 3.5 G FAT (> 1 G SAT FAT);
29 G CARB; 27 MG CHOL;
129 MG SOD; 1.5 G FIBER;
14 G SUGARS

Prune Puree

  2 cups pitted prunes
1/2 Tbs. pure vanilla extract
3/4 cup water

Place prunes and vanilla in food
processor, and process for 30
seconds. Add water in steady
stream through feed tube with
motor running. Blend until
smooth. Store puree in covered
container in refrigerator; it will
keep for three weeks.