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Eat Smart, Move More at Farmers Market: Plums

ID

HNFE-320-1NP

Authors as Published

Melissa Chase, Consumer Food Safety Program Manager, Food Science and Technology, Virginia Tech; Austin Brooks, Project Associate, Family Nutrition Program, Human Nutrition, Foods, and Exercise, Virginia Tech; Renee Boyer, Associate Professor, Extension Specialist, Food Science and Technology, Virginia Tech; Carlin Rafie, Assistant Professor, Human Nutrition, Foods, and Exercise, Virginia Tech; Anne-Carter Carrington, Central District Coordinator, EFNEP/SCNEP

Key Points

  • A rich source of vitamin C and vitamin K. Contain carotenoids and flavonoids that may be good for health.
  • Choose plump plums with smooth skins. Avoid bruises and soft spots.
  • Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
  • Ripen on the counter first, then store in the refrigerator up to seven days.

Roasted Fruit

Number of servings: 6

Ingredients:

2 peaches
2 nectarines
2 plums
2 sprigs fresh rosemary
2-3 tablespoons sugar, depending on sweetness of fruit
1 tablespoon canola oil
1 tablespoon fresh lime juice
vanilla ice cream

Directions:

  • Heat oven to 400°F. Prick skins of peaches, nectarines, and plums with a fork, cut in half and remove pits.
  • Chop into bite-size pieces and add to bowl. Toss in rosemary sprigs. Sprinkle sugar on top and drizzle oil and lime juice over all.
  • Layer in a 9-by-13-inch roasting pan and roast fruit at 400°F until fork-tender, 15-20 minutes. Discard rosemary.
  • Serve fruit warm with a dollop of ice cream.
     

Per serving: 100 calories; 4 g fat (1 g saturated fat); 1 g protein; 16 g carbohydrate; 2 g dietary fiber; 0 mg cholesterol; 45 mg sodium.

Quick Tips

  • Freeze pitted plums and toss them into a blender along with other frozen fruits. Add 100 percent fruit juice and blend away for a tangy frozen treat.
  • Plums are a perfect size for young children to eat and a great way to add purple to a colorful meal.
  • Wash thoroughly with running water before peeling, cutting, or eating. Do not wash produce until ready to eat.
  • Combine plums, strawberries, blueberries, raspberries, oranges, honey, and mint to make an appetizing fruit salad for a snack or dessert.

This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).

Virginia Cooperative Extension materials are available for public use, reprint, or citation without further permission, provided the use includes credit to the author and to Virginia Cooperative Extension, Virginia Tech, and Virginia State University.

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Publication Date

February 8, 2021

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