Tag: Plum

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Spiced Plum and Dragon Fruit Compote with Jaggery

Welcome to my kitchen, where I am always experimenting with fresh and exciting flavors! Today, I’m thrilled to share a delightful recipe that combines the sweet and tangy taste of plums with the exotic flair of dragon fruit. Enhanced with the rich, caramel-like sweetness of jaggery and the warm spice of cinnamon, this compote is a versatile treat perfect for topping your favorite desserts, breakfast dishes, or simply enjoying by the spoonful. Whether you’re a seasoned cook or just love to dabble in the kitchen, this Spiced Plum and Dragon Fruit Compote with Jaggery is sure to become a new favorite. The best part? You can store this compote in a jar and keep it in the fridge for a few days, making it a convenient and delicious addition to your meals throughout the week. Let’s dive into this easy-to-make, yet irresistibly delicious recipe!

Ingredients:

3 ripe plums, pitted and chopped
1 dragon fruit, peeled and chopped
1/2 cup jaggery powder
1 cinnamon stick

Instructions:

Start by chopping the plums and dragon fruit into small, bite-sized pieces. This will ensure they cook evenly and blend well in the compote.

In a medium saucepan, combine the chopped plums, dragon fruit and cinnamon stick and cook for 2-3 minutes.

Now add the jaggery powder. Cook over medium heat, stirring occasionally, until the fruits begin to soften and the jaggery dissolves, about 5-7 minutes. You’ll notice the wonderful aroma of the fruits and jaggery blending together.

Continue to cook for another 10-15 minutes, until the mixture thickens to a compote-like consistency. Stir occasionally to prevent sticking and ensure even cooking.

Remove the saucepan from the heat and let the compote cool slightly. Once cooled, remove the cinnamon stick and transfer the compote to a clean jar. Seal the jar tightly and store it in the fridge. This compote will keep well for a few days, allowing you to enjoy it throughout the week.


Serve the compote warm or chilled. It’s a fantastic topping for yogurt, ice cream, pancakes, waffles, or toast.
You can also enjoy it on its own for a simple, satisfying treat.


Tips:
Adjust the sweetness by adding more or less jaggery powder to suit your taste. For an extra flavor boost, consider adding a splash of vanilla extract or a squeeze of lemon juice towards the end of cooking. This Spiced Plum and Dragon Fruit Compote with Jaggery is not only easy to make but also a wonderful way to incorporate unique flavors into your meals. I hope you enjoy making and eating it as much as I do! Happy cooking!

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The Plum – Nutrition, Benefits, and 5 Practical Ways for Weight Loss

healthy fruits colorful sweet

Introduction

Plums, a member of the Rosaceae family, are small, round, and have a sweet, juicy flesh covered by a smooth peel. They come in a wide variety of colors and sizes, with over 2000 different varieties available worldwide. Plums can be consumed fresh or dried (prunes), both forms providing a wealth of nutrients and health benefits.

Nutritional Profile

In every 100 grams, plums provide:

  • Calories: 46
  • Protein: 0.7 grams
  • Fat: 0.3 grams
  • Carbohydrates: 11.4 grams
  • Fiber: 1.4 grams
  • Vitamin C: 10% of the DV
  • Vitamin K: 6% of the DV
  • Potassium: 3% of the DV
  • Copper: 3% of the DV

Health Benefits

Plums are rich in health-benefitting compounds:

  • Rich in Antioxidants: Plums contain numerous antioxidants, including vitamin C and phenols, which can help reduce inflammation and oxidative stress.
  • Promotes Digestive Health: Plums, particularly when dried into prunes, are known to aid digestion due to their high fiber content and the presence of sorbitol.
  • Bone Health: Some studies have found that prunes can help maintain good bone health due to the presence of certain compounds like boron and potassium.

Potential Warnings

Generally, plums are safe for most people to consume, but there are a few potential risks:

  • Allergy: Plum allergies, while rare, can occur. Symptoms are similar to other fruit allergies and can include itching, swelling, and difficulty breathing.
  • Digestive Issues: Excessive consumption of plums or prunes can lead to digestive issues like diarrhea due to their high sorbitol content.

Weight Loss Benefits

Plums can be a great addition to a weight loss plan:

  • Low in Calories: Plums are relatively low in calories, making them a sweet treat that doesn’t pack a lot of energy.
  • High in Fiber: The dietary fiber in plums can help you feel full, potentially reducing overall calorie consumption.

Five Practical Ways to Incorporate Plums into Your Diet for Weight Loss

  1. Plum Smoothie: Blend plums with Greek yogurt and a small banana for a sweet, filling smoothie that can serve as a meal replacement or snack.
  2. Plum Salad: Add sliced plums to your salads for a burst of sweetness. They pair well with mixed greens, goat cheese, and pecans.
  3. Grilled Plums: Grilling plums brings out their natural sugars, making them a great dessert option. You can add a dollop of low-fat Greek yogurt for creaminess.
  4. Plum Sauce: A homemade plum sauce can be used as a glaze for lean meats or as a dip, adding a fruity twist to your dishes.
  5. Plum Infused Water: Add sliced plums to your water for a refreshing and hydrating beverage. This can be a great way to increase your water intake.

Conclusion

With their sweet taste and numerous health benefits, plums are a worthy addition to any diet. Their high fiber content and low-calorie count make them a weight-loss-friendly fruit that can be enjoyed in various ways.