I have never attempted to make raw 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. It reminds me of the Austrian delicacy - the plum Powidl or a plum mousse.
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 may help prevent breast cancer in postmenopausal women. Prunes can be eaten to prevent constipation and may be helpful in warding off colon cancer. They are also rich in vitamin K that is essential to preventing atherosclerosis and osteoporosis. Researchers also found that prunes and plums have the ability to absorb iron.
Prunes are also very rich in soluble fiber that helps us lower cholesterol and balance blood sugar levels. They also contain insoluble fiber that may help prevent breast cancer in postmenopausal women. Prunes can be eaten to prevent constipation and may be helpful in warding off colon cancer. They are also rich in vitamin K that is essential to preventing atherosclerosis and osteoporosis. Researchers also found that prunes and plums have the ability to absorb iron.
Prunes are also rich in vitamin A and vitamin B6. They are a good source of potassium, manganese and copper.
My raw plum butter recipe combines the goodness of prunes with the incredible health benefits of spices. I love to indulge in spices and may even use too much of them. Feel free to adjust the amounts in this recipe.
Ingredients:
- 2 cups organic prunes (seeds removed)
- 1 tsp vanilla extract
- 1 tsp ground cardamon
- 1/4 tsp ground cloves
- 1/4 tsp ground dried ginger
- 1/4 tsp allspice
- 1/4 tsp cinnamon
- 1 tsp lemon zest from organic lemon (remember to wash the lemon before removing zest)
- pinch Celtic sea salt to balance the flavors
- 2 Tbsp virgin olive oil (use cold pressed flax or hempseed oil if you prefer)
Method:
- Wash the prunes and place them in a medium large bowl. Pour filtered water into a bowl making sure that prunes are well covered. Add a teaspoon of vanilla extract and mix well. Allow the prunes to macerate overnight.
- Next day, drain the prunes but do not discard the water. You may need some for blending. Anything that remains can be used in a smoothie or a fruit salad. You can also chill it in the fridge and drink it to aid digestion.
- Place the soaked, plump prunes in a food processor and using the S blade, whiz for a few minutes 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, lemon zest and olive oil, and process for another minute or so. Adjust the taste as needed.
- Using a clean spoon, transfer the ready plum butter into a sterilized jar.
- Close the jar tightly and place it in the fridge for about two hours before enjoying it on raw crackers, with raw nut cheese or in raw desserts.
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, treat or cure a disease.