Super Food- Plums

For the month of September, let’s focus on Plums:

  • Plums are extremely nutritious with a variety of health benefits to offer. They contain many vitamins and minerals, in addition to fiber and antioxidants. Plums can be eaten both fresh or dried. On average plums contain 30 calories, 8 grams of carbohydrate, 104 mg of potassium and 1 gram of fiber. The best known health benefits of plums include: aiding in constipation relief, helping to lower blood pressure, rich in antioxidants, and easily added to your diet.
  • Plums come in over 20 varieties and most originated in either Asia or Europe. Next time you are at the store, reach for a different variety as they each contain a different sweetness or tartness that your taste-buds may be craving. For example, Casselman are smooth red-skinned plums and are usually very sweet whereas Damson is a small, tart, blue-purple European-type plum that is typically used for jams and preserves. Another plum type is Santa Rosa and is very popular and has a reddish-purple skin and red-tinged amber flush and the taste is tangy-sweet. Also Mirabelle is a small, round, yellow plum and is sweet and full flavored.

Recipes

Yellow Plum Salad

Ingredients:

  • 2 yellow bell peppersCompleted Yellow Plum Salad
  • 4 golden beets (about 12 ounces)
  • 2½ tablespoons extra-virgin olive oil
  • 1 tablespoon white wine vinegar
  • 1 tablespoon chopped fresh chives
  • 1 teaspoon chopped fresh thyme
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 8 yellow-fleshed plums, halved and pitted (~1 pound)
  • ½ pint yellow pear tomatoes, halved lengthwise
  • ½ cup (2 ounces) crumbled goat cheese

Directions

  1. Preheat broiler to high
  2. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 13 minutes or until blackened. Place in a paper bag and fold tightly to seal. Let stand for 20 minutes. Peel and cut bell peppers in ½-inch thick strips.
  3. Preheat oven to 450 degrees
  4. Leave root and 1-inch stem on beets; scrub with a brush. Place beets in an 11 x 7 inch ceramic or glass-baking dish. Add 1 inch of water to dish. Cover tightly with foil. Bake at 450 for 1 hour until tender. Cool; peel and cut into ½-inch thick slices.
  5. Combine olive oil, white wine vinegar, chives, thyme, Dijon mustard, salt and black pepper in a small bowl, stirring well with a whisk. Drizzle beet with 3 tablespoons vinaigrette; toss gently. Let stand at least 15 minutes. Dividing beets evenly (recipe makes 6 servings) and top each serving with peppers, plums and tomatoes, Drizzle with remaining vinaigrette. Sprinkle evenly with cheese.

Sauteed Chicken with Fresh Plum Salsa

Ingredients

  • 3 ripe plums, pitted and diced
  • 1 small jalapeno pepper, seeded and diced
  • 3 tablespoons chopped fresh basilChicken with Plum Salsa
  • 2 tables chopped red onion
  • 1 tablespoon lime juice
  • 1 teaspoon salt divided
  • ½ teaspoon pepper, divided
  • 2 tablespoons + ½ teaspoon brown sugar, divided
  • ½ teaspoon ground cumin
  • 6 chicken breast cutlets
  • 1 tablespoon olive oil

Directions:

  • In a medium bowl, stir together diced plums, jalapenos, basil, onion, lime juice ½-teaspoon salt, ¼-teaspoon pepper, and ½-teaspoon brown sugar. Set aside or refrigerate if making ahead.
  • In a small bowl, combine remaining ½-teaspoon salt, ¼-teaspoon pepper, 2 tablespoons brown sugar and cumin. Rub the brown sugar mixture over the chicken cutlets.
  • Heat oil in large skillet over medium heat. Add chicken and cook for 4 minutes per side, or until cooked through. Top with plum salsa and serve.