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‘… making prunes the most effective food for
neutralising damaging free radicals’
Prunes are packed with vital vitamins and minerals including
vitamins A, B, C and E, potassium, magnesium and iron (2.4g per
100g of this mineral makes them particularly valuable for vegetarians).
In Japan, where the prune is valued for its high potassium content,
prune extract (a thick prune concentrate) is sold by door-to-door
saleswomen and consumed by the teaspoonful to ensure good health.
A daily intake of 40g prunes (in their dried state) contributes
negligible fat and only 90 calories. Approximately four or five prunes
equal one portion of the government’s recommended five servings of
fruit and vegetables a day. A plastic bag containing a few pitted prunes
is easy to tuck into a handbag or glove compartment, where you can
dip into them for something that is quick, easy and satisfying to nibble
without damaging your health or waistline.
The laxative effect of prunes depends on the consumer and other
sources of fibre in their diet. Fewer than five or six a day shouldn’t
send you running to the loo.
It takes approximately 1.5kg of fresh plums to produce one kilo of
prunes, the weight loss being almost entirely due to the removal of
water, down to about 23 per cent so that they can be stored. Today,
prunes are moister and more succulent than those of school-dinner
memories because their moisture content is restored to a higher level
(between 29 and 35 per cent) before they are shipped to the markets.
This ‘rehydration’ not only makes them softer but also gives them a
sheen. It also means you will be paying for additional water. And,
because they contain more moisture, ready-to-eat prunes do not keep
Prunes will never be exotic or beautiful
cookery v
as well as ‘proper’ prunes and may have been treated in some way,
such as with sorbic acid (E200) and potassium sorbate (E202), to
help prevent mould growth. A coating of vegetable oil, or, more
rarely, glucose syrup is added to give the fruit a shine and prevent
any further loss of moisture.
Despite all their healthy credentials, prunes will never be exotic
or beautiful but they can deliver some extraordinary good eating,
such as stuffed with home-made marzipan, which perhaps has been
laced with a drop of Amaretto, and then dipped in the best melted
dark chocolate and then left to set. Bliss. V
PORK
WITH
PRUNES
This quick version of a classic makes a quick supper dish.
8 pork medallions
30g unsalted butter
about 2-3 tsp redcurrent jelly
8 ready-to-eat prunes
200ml medium-bodied, fruity, dry white wine
finely chopped flat-leaf parsley, to garnish
Put the pork medallions between two sheets of
Clingfilm and beat them with a rolling pin to flatten
them to 1-1.5cm.
Melt half the butter in a large, preferably non-stick, frying
pan. Fry the medallions, in batches, if necessary, for 2
minutes a side. Remove to a warm serving plate and
keep warm.
Stir the redcurrant jelly into the pan, add the prunes
and wine and bring to the boil. Simmer for 2 minutes.
Season and whisk in the remaining butter to thicken the
sauce slightly. Pour over the pork and serve garnished
with parsley.
Serves 4
Hilaire’s ingredients are kindly supplied by
Waitrose Food & Home, Salisbury
Bridge Farm, Britford, Salisbury SP5 4DY • 01722 413400
apple for the best in locally produced and locally sourced food and drink
apple organic, seasonal, vegetable-box scheme to local addresses
apple quality gift food hampers available for countrywide delivery
Open seven days a week
www.britfordfarmshop.co.uk
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