March is Nutrition Month and this year’s theme is ‘More Than Food’. With the exorbitant amount of conflicting messaging about food and nutrition fed to us each day, we have become so fixated on WHAT we eat that we tend to lose sight of HOW we eat and what food can represent beyond basic nourishment. This theme reminds us that food is also about culture, relationships, learning new skills, travel, traditions, spirit and discovering what nutrition can do for your overall health.
As a dietitian, of course I have a good idea about what constitutes a nutrient-dense, well-balanced meal. BUT, I am able to choose when to put that information aside, in order to fully enjoy a restaurant meal with friends, or my favourite cultural dishes at holiday gatherings, or when mindfully satisfying a craving for donuts because I feel like eating them. All of these situations spark joy in me, which is a KEY component of living my healthiest life and allows me to put more value on the experience rather than the food choice.
Nutrition Month is a great opportunity for dietitians to provide you with evidence-based nutrition information. To help you sort through the false info coming from various non-regulated health professionals and non-credible sources. In collaboration with California Prunes, I bring you this blog post to discuss the nutritional benefits of California Prunes and how they can easily be included into your daily diet. A serving of 5-6 California Prunes are rich in a variety of key nutrients that play an important role in promoting optimal digestive, bone and heart health.
Digestive Health: Prunes contain both soluble and insoluble fibre, which help us to easily and regularly pass stools. They also contain sorbitol, which draws water into the intestinal tract to make stools softer. Prunes may be more appealing than other traditional constipation remedies, such as psyllium fibre or over the counter laxatives.
Bone Health: Prunes are a good source of boron, potassium, manganese and vitamin K, all of which are nutrients that promote strong, healthy bones. Research shows that a serving of California Prunes can help slow bone loss in post-menopausal women.
Heart Health: Prunes are high in fibre and have a low glycemic index, which are two factors that are important for keeping blood sugar stable and promoting satiety. Specifically, the soluble fibre in prunes can help lower LDL cholesterol, which can reduce the risk of heart disease. Polyphenols, which include antioxidants, can also help with inflammation and prevent certain chronic diseases.
California Prunes are versatile and can easily be included into meals and snacks. Create a trail mix with prunes, almonds and sunflower seeds; add to a yogurt parfait with berries and granola; blend into a smoothie; add into a leafy green or quinoa salad; or use as a sweetener for baked goods. These No-Bake California Prune Power Balls are an easy-to-make, on-the-go snack that can satisfy that 3pm craving for sweets, provide fuel pre-workout, or help with bone recovery post-workout. In the spirit of nutrition month, I encourage you to turn this recipe making into an EXPERIENCE- involve a friend or family member, put on your favourite album in the background, and enjoy these treats in a mindful matter.
Ingredients:
(Makes about 24 balls)
30 pitted California Prunes (about 1 cup packed)
1/3 cup (75mL) almond butter (can sub any nut/seed butter)
2 tbsp (30mL) honey (or sub maple syrup)
½ cup (125mL) rice crisp cereal
¼ cup (50mL) unsalted, roasted sunflower seeds
1/3 cup (75mL) unsweetened, desiccated coconut
Directions:
1. Pulse prunes with nut butter and honey in a food processor until finely chopped. Transfer to a bowl.
2. Stir in rice crisps and sunflower seeds by hand until well mixed.
3. Scoop level tablespoons of prune mixture. Form into balls and roll in coconut to coat. Repeat until mixture is all used.
4. Transfer to an airtight container and refrigerate for 1 hour to set and store up to 1 week/freeze for 1 month (thaw before eating).
So, this Nutrition Month, I encourage you to think about what food means to you, beyond calories. Think about how food, such as prunes, can have the power to help with certain conditions, like constipation, low bone mineral density and cardiovascular disease. Whether you try a new recipe, share a meal with friends, or learn a new kitchen skill, I hope that you can start to appreciate ALL of the wonders that food can do for you. Food is not meant to be complicated or feared. It is not meant to take up all of our thoughts and energy. It is meant to feed our physical, emotional, social, spiritual, and cultural needs.
Thank you to California Prunes for sponsoring this post. I only work with brands whose values align with my own and promote evidence-based nutrition information. For more information about prunes and recipe ideas, visit: www.californiaprunes.ca
