Summer Ingredient Essentials: Plums

From Friar and Blackamber to Mirabella and Santa Rosa, plums come in an array of colors and sizes. No matter the type or variety, plums are loved for their juicy, sweet taste and incredible health benefits! A cup of sliced plums is rich in Vitamin C, containing over 25% of your daily need, which supports a healthy immune system, protects against free radicals, and helps maintain good heart health.

Plums are also rich in fiber, not only keeping you full but keeping your digestive track working properly while giving your metabolism a boost too! At just 75 calories per cup of sliced plums, you would be out of your mind to not incorporate this delicious and nutritious fruit into your diet.

How do I pick the best plums?

For the most antioxidant benefits enjoy plums that are fully ripened. To choose ripe plums, look for those with a rich color. Whether it has black, purple, red or green skin, the color should be rich and uniform. The skins texture should be smooth and taught. Pass on any plums that are bruised, have wrinkled or shriveled skin, punctures or show any signs of decay.

Ripe plums will yield to gentle pressure. Luckily, if you can only find firm, immature plums don’t fret – they can be ripened at home! Just leave unripe plums on the counter at room temperature for a few days until ripe. To ripen them a bit faster, place in a paper bag with an apple and leave on the counter for a day or two.

What can I make with plums?

Plums are a delicious fruit that is often enjoyed raw, bite after bite. Plums can also be baked, stewed, poached and broiled. Add fresh sliced plums to your lunch salad or broil with goat cheese, walnuts and kale for a sweet and savory pizza. Plums can also be poached! Serve poached plums with homemade coconut ice cream or fold baked sliced plums with greek yogurt and a drizzle of agave for a sweet and filling snack.

To prep plums simple rinse under cool running water. Using a paring knife, cut from top to bottom around the pit. Twist halves in opposite directions, separate, and remove pit. Then slice and dice as needed.

Ripe plums will keep fresh in the fridge for 3-5 days. For the best taste, allow refrigerated plums to return to room temperature. To freeze, halve and remove pits. Freeze on a baking sheet, then transfer to ziplock bag and return to freezer. Frozen plums will remain fresh for a year.

Recipes to try include: Roasted Plum and Avocado Salad and Roasted Quinoa Plum Salad.