April Fruit of the Month: Plum

The April of the Month is Plum!

What tangy and delicious fruit is related to a cherry and peach? It’s a plum! Plums come in a wide range of colors from yellow to white or green to red. But red is the variety you see most often. Despite the color differences, all plums are nutritious and packed with benefits. They help fight disease, signs of aging, help regulate digestion, and so much more! Keep reading to learn all about plums and how to incorporate them into your diet.

A Plum is a Good Source of:

• Vitamin C—a powerful antioxidant for your immune system
• Vitamin A—for cell heath
• Fiber—great for liver and digestive health
• Antioxidants—improves heart and eye health
• Vitamin K—aiding bone, heart, and brain health

Did You Know?

• Dried plums are called prunes!
• Plums may have been one of the first fruits widely eaten by humans.
• In 1881, Luther Burbank, an American botanist, horticulturist, and pioneer in agricultural science, brought twelve plum seeds back from Japan. Now almost all plums grown in the United States are related to those seeds.

How to Choose and Store Plums

When buying plums, choose plump plums with smooth skins. Make sure to avoid bruises and soft spots! Store unripe plums in a paper bag until they’re ripe, then refrigerate them. You know they’re ready to eat when the plum softens when you apply gentle pressure.

Tips to Get Children to Eat Plums

• Add plums to a fun, healthy kabob!
• Mix dried plums in their favorite trail mix.
• To a leafy green salad with slices of plum and other delicious fruits.
• Blend into a healthy smoothie!

Ways to Prepare Plums

• Raw
• Baked
• Poached
• Pureed
• Dried

Let’s Get Cooking

Plum Sauce

Ingredients

• 12 ounces canned plums in heavy syrup
• ½ cup reserved juice from canned plums
• 3 tablespoons white vinegar
• 1 teaspoon brown sugar
• A pinch of ground ginger
• 3 tablespoons water

Directions

1. Remove plums from the syrup, cut in half, remove pits, and chop into pieces.
2. Combine plums and all remaining ingredients in a small saucepan. Bring to a boil, then reduce heat and simmer for about 30 minutes, stirring occasionally.
3. Plums will fall apart and the sauce will start to get thick.
4. Serve over 6–6 servings of pork chops, chicken breast, or meatloaf.
5. Leftovers may be stored in the fridge.

To learn how to can, freeze, or dry plums for longer keeping, visit SDSU Extension’s Preserve It fact sheet!

Fact Check: SDSU Extension, Dr. Axe

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!