Sunday, November 10, 2013

Raw Plum Butter

I have never attempted to make plum butter out of fresh plums, but I love to make it with prunes. Prunes, or dried plums, are absolutely wonderful and can be used in many ways. I add them to smoothies, raw energy bars, and salads, but my favorite recipe is the nicely spiced raw plum butter.

Like fresh plums, prunes have a very high content of two antioxidant phenols - neochlorogenic and chlorogenic acid. These compounds help prevent damage caused by free radicals, especially the damage done to fats. This is important because our cell membranes, brain cells and molecules such as cholesterol are largely composed of fats.

Prunes are also very rich in soluble fiber that helps us lower cholesterol and balance blood sugar levels. They also contain insoluble fiber that helps prevent breast cancer in post-menopausal women and keeps us regular. Prunes can be eaten to prevent constipation and may be helpful in warding off colon cancer. Researches also found that prunes and plums have the ability to absorb iron.

My raw plum butter recipe combines the goodness of prunes with the incredible health benefits of spices. I love to indulge in spices and probably use too much of them. Feel free to reduce the amounts in this recipe.

  • 2 cups prunes (seeds removed)
  • 1 tsp ground cardamon
  • 1/4 tsp ground cloves
  • 1/4 tsp ground dried ginger
  • 1/4 tsp allspice
  • 1/4 tsp cinnamon
  • 2 Tbsp virgin olive oil (use cold pressed flax oil if you prefer)
  • 1 tsp lemon zest from organic lemon (remember to wash the lemon before removing zest)
  • pinch Celtic salt

  • Wash the prunes and place in a medium large bowl. Pour purified water into a bowl making sure that prunes are well covered. Allow prunes to macerate over night. 
  • Next day, drain the prunes but do not discard the water. (You can use it in a smoothie or a fruit salad, or simply drink it to aid digestion.)
  • Place prunes in a food processor and whiz for a few minutes using the S blade until you receive a thick fruity mass. If you think that the butter is too thick you may add some of the soaking water, but not too much. You are not making a smoothie.
  • Add all the spices and olive oil and process for another minute or so.
  • Using a clean spoon transfer the ready plum butter into clean jar.
  • Place the jar in the fridge for about two before enjoying it on raw crackers.

This is such an easy and quick recipe. You simply have to remember to soak the prunes the night before you decide to make this delicious plum butter. I suggest you make small batches. The butter stores in fridge for at least one week, but since it is raw it may spoil much sooner than that.

In radiant health - passionately raw - Dominique

Also of interest: Health Benefits of Spices

*Information in this article is for educational purposes only. It is not meant to diagnose or cure a disease.

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