How to make dried plums: A tasty and healthy homemade treat

The aroma and taste of dried plums add depth to many dishes, but that's not the only reason to always have a few in your kitchen pantry. They also improve bowel function, help with constipation, and make an excellent snack when you're running low on energy. Prepare plums at home and enjoy their flavor year-round.

Dried plums are an excellent ingredient in many dishes and a healthy element of a varied diet. Thanks to their high fiber content, dried plums support bowel function, improving peristalsis and helping to eliminate waste. Dried plums can indeed be quite expensive, but making them at home is not as difficult as it might seem.

First, start by sorting the plums: only ripe, healthy, undamaged specimens are suitable for drying. Then, throw the plums into boiling water for a few seconds, and afterward, transfer them to cold water to stop the cooking process. Blanching the plums or at least scalding them with boiling water is essential as this softens the skin and makes it easier to remove the wax coating, allowing for better water evaporation.

Next, dry the plums, pit them, and cut them into smaller pieces. Arrange them on a baking sheet lined with parchment paper. Dry the plums in the oven at about 130-140°F—this is the optimal temperature to prevent the plums from overheating and burning. You can use a convection setting to speed up the process. Ideally, they should spend an entire day in the oven, but you can also dry them in intervals—first for 4 hours, then, after cooling, for another 5-6 hours at a higher temperature. The plums are ready when their flesh is flexible and no juice leaks.

Dried plums contain a significant amount of fiber, which is necessary for the proper functioning of the digestive system. Fiber supports regular bowel movements and prevents constipation, positively affecting the digestive process. Additionally, fiber helps lower blood cholesterol levels, reducing the risk of cardiovascular diseases.

Dried plums are quite caloric, so it is recommended to consume a few pieces daily, even during a weight loss diet. Six dried plums provide about 100 calories and offer significant health benefits. These fruits are a source of vitamins and minerals such as potassium, iron, and vitamin K. Potassium is essential for properly functioning the nervous and muscular systems and helps regulate blood pressure. Vitamin K is responsible for proper blood clotting, and iron is necessary for producing red blood cells.

Dried plums are rich in B vitamins, including B1, B2, B3, and B6, which play a key role in the body's metabolic processes. They also contain antioxidants that help fight free radicals and may reduce the risk of heart disease and cancer.