1 Cup Pitted Plum in Light Syrup (Cooked or Canned) provides 159 calories. Whether you use canned or cooked plums, they are a delicious and healthy addition to any meal. Plums come in a variety of colors from deep purple to light green and they are packed with nutrition.

In just one cup of plums, you'll find 26 grams of carbohydrates, 2.3 grams of fiber, and 1.2 grams of protein. They are also a good source of vitamins C and K, as well as minerals like potassium and copper.

In this article, we'll explore the many benefits of plums, how to cook with canned plums, and some delicious recipe ideas to get you started.

Plum Nutrition Facts

Plums are not only low in calories, but they also contain various vitamins and minerals that are essential for your overall health. For example, one cup of plums provides over 26 grams of carbohydrates and 2.3 grams of fiber, both of which are important for maintaining healthy blood sugar levels and promoting a healthy digestive system. Plums are also high in vitamin C, which can help boost your immune system, and vitamin K, which helps with blood clotting and bone health.

Cooking with Canned Plums

If you prefer to use canned plums for cooking, there are several ways to incorporate them into your favorite recipes. For example, they can be used as a topping for yogurt or oatmeal, or as an ingredient in baked goods like muffins or cakes. They can also be mixed into smoothies or blended into a sauce for a savory dish. With their sweet, tangy flavor, canned plums make a versatile ingredient that can be used in both sweet and savory dishes.

Health Benefits of Eating Plums

Eating plums has numerous health benefits. They are low in calories and high in fiber, making them an excellent choice for weight loss. Plums are also a good source of vitamins C and K, potassium, and copper. These nutrients help support healthy immune function, blood pressure, and bone health. Studies have also suggested that plums may have anti-inflammatory and antioxidant properties, which could potentially help prevent chronic diseases like heart disease and cancer.

How to Choose and Store Plums

When choosing plums, look for those that are firm and have smooth, unblemished skin. Avoid those that are too soft or have bruises or cuts. Plums can be stored at room temperature until they are ripe, after which they should be refrigerated to prolong their freshness. They can also be frozen for later use in recipes. To ripen plums faster, place them in a brown paper bag and leave them at room temperature for a day or two.

Plum Recipes for Breakfast

Plums make a delicious addition to any breakfast dish, whether you prefer sweet or savory. For a sweet option, try adding diced plums to your morning oatmeal or yogurt bowl, or use them as a topping for pancakes or waffles. For a savory option, add sliced plums to a breakfast sandwich or serve them alongside scrambled eggs for a vibrant and flavorful meal.

Plum Dessert Ideas

Plums are a perfect ingredient for desserts, providing a sweet, tangy flavor that pairs well with many other flavors and ingredients. For a simple dessert option, try grilling halved plums and serving them with vanilla ice cream, or make a plum crumble by combining diced plums with a streusel topping and baking until golden brown. For a more sophisticated dessert, try making a plum tart or cake, or use plums as a topping for a cheesecake or panna cotta.

Plum Pairing Suggestions

Plums pair well with many different flavors and ingredients, making them a versatile ingredient that can be used in a variety of dishes. For a savory option, try pairing plums with goat cheese, prosciutto, or thyme. For a sweet option, try pairing them with honey, cinnamon, or ginger. They also pair well with other fruits like peaches, apricots, and figs.

Tips for Baking with Plums

When baking with plums, it's important to choose ripe fruit that is still firm enough to hold its shape during baking. To prevent the juices from making the baked goods soggy, sprinkle a little flour or cornstarch over the fruit before adding it to the batter. You can also combine the fruit with a little sugar to help draw out the juices and create a delicious syrup. When making a plum pie or tart, brush the crust with an egg wash before baking to create a beautiful golden-brown finish.

Plum Nutrition for Weight Loss

If you're trying to lose weight, plums can be an excellent addition to your diet. With just 159 calories per cup, they are a low-calorie fruit that is high in fiber and other nutrients. This can help keep you feeling full and satisfied for longer, reducing your overall calorie intake throughout the day. Plums are also a good source of potassium, which can help regulate your blood pressure and reduce your risk of heart disease.

Plum Smoothie Recipes

Plums make a delicious addition to any smoothie, providing natural sweetness and a tangy flavor. Try blending plums with spinach, Greek yogurt, and honey for a nutritious and refreshing green smoothie, or combine them with banana, almond milk, and vanilla extract for a sweet and creamy treat. You can also blend plums with other fruits like strawberries, blueberries, or mango for a delicious and colorful smoothie.