Prunes are often overlooked as a healthy snack option because they have received a reputation of being unpleasant tasting, but they can actually be quite tasty. Eating prunes for a snack will supply key vitamins and minerals, and you can prepare many different recipes that incorporate these nutrient-dense dried fruits. A 1/2-cup serving of dried prunes contains about 130 calories, as well as calcium, iron, potassium, vitamin C and vitamin A.
Trail Mix with Prunes
A trail mix made by combining nuts, dried fruit and dry breakfast cereal will supply many important nutrients, including fiber, vitamin C and iron. Including prunes as one of the dried fruit options will add several grams of dietary fiber as well as a healthy dose of vitamin K, which is important for blood clotting when you injure yourself. Combine your favorite nuts, such as almonds, cashews or walnuts, with chopped dried prunes and high-fiber breakfast cereal. Add a sprinkle of cinnamon to enhance the taste, if desired.
Prune Smoothie
Adding dried prunes to a fresh fruit smoothie will increase the fiber and iron content of your snack, as well as boost the amount of vitamin C and potassium it contains. Place 1 cup of sliced strawberries, 2 peeled and sliced kiwis and 1/2 cup 100 percent orange juice in your blender or food processor. Add 1/4 cup chopped dried prunes and 1/4 cup nonfat plain yogurt. Blend until slightly chunky and well combined. Vanilla or cinnamon will add flavor as well. Replace the strawberries with blueberries or fresh peaches for a different taste.
Prune Granola Bars
According to Hope Ricciotti and Vincent Connelly, authors of "The Healthy Family Cookbook," homemade granola bars are packed with nutrients, including fiber and protein, and can be customized using a wide variety of different ingredients, including dried prunes. Combine 2 cups quick cooking oats, 2/3 cup of your favorite nuts, such as walnuts or pecans, 2/3 cup sunflower seeds, 3/4 cup toasted wheat germ, 1/3 cup brown sugar, 1 tsp. ground cinnamon and 1 1/2 cups chopped dried prunes on a baking sheet. Drizzle with 1/2 cup honey and stir to coat. Press into the baking sheet and bake at 300 degrees for about 25 minutes. Cool and slice into bars.
Prune Roll-Up
A whole wheat tortilla can be the base for a fiber-rich roll-up snack. Lay a whole wheat tortilla on your work surface and spread with 1 to 2 tablespoons of peanut or almond butter, which will add some protein to your snack. Sprinkle 2 or 3 tablespoons of chopped dried prunes on top of the peanut or almond butter and roll up. Slice and serve. Add some sunflower seeds with the prunes to lend some crunch to your snack and add some vitamin E and magnesium.
References
- USDA Nutrient Database: Nutrient Data Laboratory
- "The Gorgeously Green Diet"; Sophie Uliano; 2009
- "The Healthy Family Cookbook"; Hope Ricciotti and Vincent Connelly; 2004
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