It could be easily forgiven if you’re underestimating the taste and nutrient profile of plums—after all, they’re fairly small, and although their jewel-toned purple skin is distinctive, their color isn’t as bright as some other fruits, such as berries or citrus. But there’s a good reason these little fruits have been celebrated in cultures across the world for thousands of years. They’re sweet and juicy, with many health-boosting properties, so much so that people in ancient China considered them to be symbols of good luck and prosperity.
With summer coming to an end and so many of us aiming to get back into a balanced routine, plums might be the prosperity charm you need to add to your grocery list, whether you’re using it as a convenient grab-and-go snack option or finding an impressive way to prepare it for a savory dinner with a hint of sweetness.
Most prominent among a plum’s health benefits is its high concentration of antioxidants, including phenolic compounds, flavonoids, and anthocyanins, all of which help your body fight the free radical damage and inflammation that can cause disease. The antioxidants in plums have also been shown to promote healthy skin by promoting collagen synthesis, which improves your skin’s elasticity and prevents the signs of aging.
If you’re feeling dehydrated, plums might be an ideal snack option. Not only do plums have a high water content but they are also rich in potassium, an electrolyte mineral that helps your body maintain proper fluid balance.
The potassium in plums is also good for your bones, as it prevents loss of calcium. Magnesium and vitamin K, two other nutrients that play a role in bone strength and density, are found abundantly in plums.
Plus, like many other fruits, plums are rich in dietary fiber, which helps your body regulate blood sugar for more consistent energy levels throughout the day, maintain healthy blood lipid levels and lower cholesterol, and have healthier digestion.
Most plums grown in the United States come from either California or Washington, but during warm months—May through September—it’s not unusual to find them grown locally on the East Coast. If you’re trying to find the freshest, best-tasting plums possible, look for ones that are dark in color (avoid any with a tinge of green to the skin) and a gentle firmness that yields slightly when squeezed. Plums that feel overly soft or mushy may be overripe or have suffered bruising.
Remember that plums can continue to ripen after purchase, so if you choose slightly firmer ones, you can let them ripen at room temperature until they reach your desired level of ripeness. Once ripe, refrigerate them to maintain freshness for a few more days. Plums have very delicate skins that can be easily bruised and punctured, so handle them delicately and quickly separate any damaged plums from others in your batch to avoid any spread of spoilage. While plums should be washed before eating, do not wash them before putting them in storage, as this can cause excess moisture that will allow mold to thrive.
One of the nicest aspects of plums is their versatility—they make a great addition to any recipe, whether sweet or savory. Here are a few suggestions with plums at the centerpiece of each dish:
Plum-Stuffed Chicken Breast
Ingredients:
- 2 boneless, skinless chicken breasts
- 2 ripe plums
- 1/4 cup feta cheese
- 2 tablespoons fresh basil
- 1 tablespoon olive oil
- 1 garlic clove
- Toothpicks or kitchen twine for securing
Preheat oven to 375F. Carefully pit and chop the plums into small pieces. Mince the garlic and chop the basil. In a large bowl, stir together the plums, garlic, basil, feta cheese, and olive oil. Set aside and allow to sit for about 5–10 minutes. Take each chicken breast and cut a horizontal slice along the side to create a pocket for stuffing. Fill the pocket with the plum mixture. Secure the openings of the chicken breasts with two toothpicks each, then tie the breasts with kitchen twine to keep the stuffing inside the pocket. Heat a nonstick skillet over medium heat. Add each chicken breast and allow to sear for approximately 2 minutes each side. The outside of the chicken breast should reach a golden-brown color. Remove the chicken breasts from the skillet and lay on a baking sheet. Transfer to the oven and allow to bake for about 20–30 minutes. Remove the chicken from the oven and allow to rest for 2–5 minutes. Carefully remove the toothpicks and twine, then transfer to a plate. Serve immediately.
Plum Salad
Ingredients:
- 4 ripe plums
- 6 cups mixed greens
- 1/2 cup goat cheese
- 1/2 cup walnuts
- 1/4 cup red onion
- 1/4 cup dried cranberries
- 2 tablespoons fresh mint leaves
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- 1 tablespoon honey
In a small bowl, whisk together balsamic vinegar, olive oil, and honey. Chop the mint leaves and stir into the vinaigrette. Allow to sit for 30-minutes for flavors to combine. Whisk again if oil and vinegar have separated. Chop the walnuts and spread evenly on a baking sheet. Toast at 400F until fragrant (about 10 minutes). Set aside and allow to cool. Pit the plums and slice thinly. Chop the onion into fine pieces and crumble the goat cheese. Toss the greens, plums, onions, goat cheese, walnuts, and cranberries in a large salad bowl. Drizzle with dressing and serve.
Plum Cobbler
Ingredients:
- 4 cups chopped plums
- 1/2 cup brown sugar
- 1/4 cup granulated sugar
- 2 tablespoons cornstarch
- 1 tablespoon lemon juice
- 1 teaspoon + 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- 1 cup all-purpose flour
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 1/2 cup unsalted butter
- 1/4 cup milk
- 1 teaspoon cinnamon + 1 tablespoon brown sugar for sprinkling
Preheat oven to 375F. Line a baking dish with parchment paper or grease with cooking spray.
In a large bowl, toss the plums, brown sugar, cornstarch, and cinnamon. Whisk together lemon juice and 1 teaspoon vanilla extract, then drizzle onto the plums. Stir to thoroughly coat. Set aside for about 10 minutes, allowing the plums to take in the flavors. In another large bowl, combine flour, granulated sugar, baking powder, and salt. Cube the butter into small pieces and add it to the flour. Use a pastry cutter to combine, mixing the butter into the flour until it’s course and crumbly. Add milk and 1 teaspoon vanilla and stir to combine. Spread the plum mixture into the lined/greased baking dish, covering the bottom evenly. Spoon the flour mixture over the plum filling. This topping does not need to be even or smooth. Sprinkle cinnamon and brown sugar over the top of the crumble. Bake for 40-45 minutes or until the topping has turned golden brown and the plum filling has started to bubble. Remove from the oven and allow to cool for approximately 15 minutes. The plum filling will thicken slightly as it cools. Serve warm with powdered sugar or whipped cream on top.
