I’ve been using prunes in my kitchen for years, and honestly, they’re one of those ingredients I never get tired of. Often overlooked, these little fruits are packed with nutrients that support your health in so many ways. They’re naturally sweet, rich in fiber, and loaded with antioxidants that help protect your cells. Plus, prunes are fantastic for digestive health—they keep things moving smoothly and can even help maintain a healthy gut.
One of my favorite things about prunes is how they support bone health. Research shows that just a handful of prunes a day can help prevent bone loss, which is especially important as we age. They’re also low on the glycemic index, meaning they give you a steady source of energy without spiking your blood sugar—a big win if you’re looking for a snack that fuels you for the day ahead.
Prunes are incredibly versatile, and I love finding ways to include them in both sweet and savory recipes. Two of my favorites that showcase prunes beautifully are my Sweet & Savoury Power Bowl and Prune Power Balls. Both recipes are packed with flavor, nutrients, and all the benefits that make prunes such a powerhouse ingredient.
Scroll down to see the recipes and find out how you can start enjoying prunes in a delicious, everyday way.
Sweet & Savoury Power Bowl
Description
Sweet & Savoury Power Bowl
A colourful, nutrient-packed bowl featuring roasted squash, kale, edamame, and pomegranate, perfectly balanced with the natural sweetness of prunes—an easy, nourishing meal that fuels your day.
Prune Power Balls
Chewy, flavorful little bites made with prunes and nuts, offering a naturally sweet, protein-rich snack that’s perfect for energy on the go.
Ingredients
Prune Tahini Dressing
Sweet & Savoury Fall Power Bowl
No-Bake Prune Power Balls
Prune Recipe Instructions
Prune Power Bowl
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Add all dressing ingredients to a high-power blender and puree. Add the water 2 Tbsp at a time. You may need to add more/less water to achieve your desired texture.
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Assemble all ingredients in a bowl and add 1-2 Tbsp of the prune tahini dressing.
No-Bake Prune Power Balls
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Pulse prunes with almond butter and honey in a food processor until finely chopped. Transfer to bowl.
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Stir in rice crisps and sunflower seeds by hand until well mixed.
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Scoop level tablespoonfuls prune mixture; form into balls and roll in coconut to coat. Repeat until all mixture is used.
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Transfer to an airtight container and refrigerate for 1 hour to set or for up to 1 week.
Note
Makes about 24 balls
Tips:
- Add in a sprinkle of hemp hearts, flax or chia seeds for added nutrition.
- For an indulgent twist, stir in 1 tbsp (15 mL) mini chocolate chips.
- Power balls can be frozen for up to 1 month; thaw before eating.
