Did you know that November is Osteoporosis Awareness month? I’ve got 2 new recipes that feature an unexpected, yet delicious ingredient that is good for your gut, your heart and your bones. Get ready for it….. PRUNES!  Yes, prunes!  Emerging research suggests that 5-6 prunes per day may prevent bone loss in post-menopausal women. California Prunes [ad] @caprunescan pack a nutritional punch, providing an array of nutrients including vitamin K, which works in conjunctionwith calcium and vitamin D to maintain bone health. It may not be the sexiest topic, but the bone struggle is real! 1 in 2 women, and up to 1 in 4 men over 50 will break a bone due to osteoporosis!!

Here, I’ve featured a Sweet & Savoury Fall Power Bowl with #CAprunes as the star and a No-Bake California Prune Power Ball. I’ve also included a home-made prune-tahini dressing – to die for – it is SO delicious!

Overall, prunes provide that perfect balance of natural sweetness (low glycemic too!) with a good dose of fibre to manage our energy, digestive health and blood sugar. When it comes to adding prunes in baking or cooking consider incorporating them into cookies, squares, power balls, salads, sauces and much more. For more ideas head over to www.californiaprunes.ca

Sweet and Savoury Power Bowl

 

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Prep time

10 mins

Cook time

40 mins

Total time

50 mins

 

This hearty fall / winter salad features seasonal ingredients and provides the idyllic balance of sweet, crunchy and salty. California Prunes provide a pop of natural, low glycemic sweetness along with an array of other nutrients including vitamin K, potassium and fibre.

Author: Crystal Higgins

Recipe type: Main Dish

Serves: 1 bowl

Ingredients

• PRUNE TAHINI DRESSING
• ½ cup tahini + 1-2 Tbsp
• 1 lemon squeezed or 7-8 drops lemon essential oil + 2 Tbsp water
• 1 Tbsp olive oil
• 5 prunes
• ½ tsp salt
• 1 tsp garlic (minced or pureed)
• ¼ - ⅓ cup water
• SWEET & SAVOURY FALL POWER BOWL
• 1 cup kale, finely chopped
• ¼ cup pomegranate arils
• 6-8 pecans
• ½ cup edamame
• ½ cup roasted butternut squash
• 1 Tbsp hemp hearts
• ½ cup brown rice *optional

Instructions

1. 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.
2. Assemble all ingredients in a bowl and add 1-2 Tbsp of the prune tahini dressing.

3.5.3208

No-Bake California Prune Power Balls

This bite-sized snack features natural sweetness and a delightful crispy texture for a satisfying energy boost. California Prunes support bone, heart and digestive health.

Ingredients:

1/3 cup (75 mL) almond butter
2 tbsp (30 mL) honey
1/2 cup (125 mL) rice crisp cereal
1/4 cup (50 mL) unsalted, roasted sunflower seeds
1/3 cup (75 mL) unsweetened, desiccated coconut (approx.)

Method:

Pulse prunes with almond butter and honey in a food processor until finely chopped. Transfer to bowl.
Stir in rice crisps and sunflower seeds by hand until well mixed.
Scoop level tablespoonfuls prune mixture; form into balls and roll in coconut to coat. Repeat until all mixture is used.
Transfer to an airtight container and refrigerate for 1 hour to set or for up to 1 week.

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.

Per serving (1 power ball): 70 calories, 3.5 g fat, 1 g saturated fat, 0 mg cholesterol, 5 mg sodium, 9 g carbohydrates, 1 g fibre, 5 g sugars, 1 g protein. %DV 1% calcium and 2% iron.

Source:www.californiaprunes.ca

#CAprunes #prunes4bones#prunesforlife #EatCAprunes #CAprunesCAN