November is World Osteoporosis Awareness month, and I’ve partnered with California Prunes to share how the power of prunes can help promote healthy bones (ad).
Osteoporosis is a disease that slowly weakens the bones over time, leading to an increased risk of fractures. Often, this disease goes un-diagnosed since most people are asymptomatic until they break a bone, which is why bringing more awareness to the condition is important. There are various factors that can lead to lower bone mass and weaker bones, such as age, diet, exercise, alcohol intake, smoking status, history of falls and certain medications.
One at-risk population is post-menopausal women, since lower estrogen can lead to accelerated bone loss. Getting adequate nutrition, specifically, including bone-beneficial nutrients in one’s diet, is a key step to slowing this bone loss. You have probably heard about the importance of calcium and vitamin D intake when it comes to bones. But, you may not be aware that prunes uniquely contain the bioactive compounds vitamin K, boron, copper, magnesium, manganese, potassium, and fibre, all of which can positively influence bone health. Current research shows that a serving of 5 California Prunes can help slow bone loss in post-menopausal women (see here). Exciting research on this topic is emerging as the California Prune Industry is currently sponsoring it’s largest clinical trial on the impact of prunes on bone density in this population.
In addition to supporting bone health, prunes play a role in digestive and heart health as well. Prunes are rich in fibre and have a low glycemic index, which helps to keep us satiated for longer and prevent large spikes and crashes in blood sugar.
There are SO many ways to enjoy prunes, in both sweet and savoury dishes. The options go far beyond just enjoying them on their own as a snack. I’ve created this bone-healthy Prune and Pomegranate Lentil Couscous Salad, which makes for an easy meal-prep lunch or festive side dish.
Recipe: (Makes about 6 servings or 1 large side dish)
Salad
1 cup whole wheat couscous (dry)
1 cup canned lentils, rinsed and drained
1/2 cup chopped walnuts
1/2 cup sunflower seeds
1/2 cup California prunes, chopped
1/2 cup pomegranate arils (I used frozen and left out to defrost)
2 green onions, chopped
A few fresh mint leaves, chopped
Dressing
1/3 cup extra virgin olive oil
2 tbsp balsamic vinegar
1 tbsp prune water (soak 3 prunes in hot water for a few minutes to create the flavoured water)
1 tbsp pure maple syrup
1/2 lemon, squeezed
Salt & pepper, to taste
Directions
1. Cook couscous according to package instructions
2. Toast the walnuts and sunflower seeds in a pan on medium-high heat until browned (you do not need to add oil)
3. Meanwhile, prepare the dressing
4. Combine the couscous, lentils, toasted walnuts/seeds and prunes. Slowly add the dressing until desired amount (I did not use the full amount and stored the rest for another use). Mix through. Top with pomegranates, green onion and fresh mint.
Take care of your bone health this November by including California Prunes in your diet for those bone-protective nutrients!
*Thank you to California Prunes for sponsoring this post. I only work with brands whose values align with my own. For more information, visit their website: https://www.californiaprunes.ca.
Reference: Osteoporosis Canada
