The Prudent Prune for Powerful Bones

January, 2019

Written by: Andrea Miller MHSc, RD

Disclaimer: I partnered with California Prune Board for this Blog Post, however, all opinions are my own. Prunes are a healthy part of my, diet; why not make them part of yours, this year.

Happy New Year! I hope you had a wonderful holiday season, with friends and family. Are you like me and now feel ready to eat well, add in a bit more activity and get back into your usual routine? I am not usually one for resolutions, but I do like to begin the year with some new recipes and a few creative ways to include healthy foods in my diet, with a focus on a few nutrition and health goals.

Did you know that eating just one serving (40g) of California prunes each day, can help slow bone loss? I am now at an age where I am paying more attention to my bone health, as are many of my clients. Did you know that prunes are very high in vitamin K and they contain manganese? These two nutrients, in addition to Calcium and Vitamin D, contribute to the maintenance of healthy bones. Just 5 to 6 prunes daily, helps slow bone loss in postmenopausal women.

In addition to helping maintain bone strength, California prunes help support heart and digestive health. Prunes have a low glycemic index and the dietary fibre helps manage blood sugar levels. California prunes are a portable nutritious snack and they add rich flavour and texture to a variety of foods. Check out the recipe below, where we paired prunes with sweet potatoes, for a twist on one of my favourite veggies!

Consider prunes your new go-to food for adding flavour to your meals. Prunes can be added to salads, blended into smoothies, or simmered into a rich BBQ sauce. They are an easy addition to homemade muffins and sweet breads, as well as a delicious flavour boost to your favourite trail mix.

Here are a few more ways you can add California prunes to your bone building routine:

  • Chop prunes on top of your toast and nut butter, for breakfast
  • Snack on prunes alongside a sharp cheddar cheese
  • Slice prunes over a chicken and mixed greens salad with balsamic vinaigrette
  • Include prunes with nuts or seeds for a snack
  • Add prunes to your overnight oats for an easy and satisfying breakfast. Click here for the recipe.

California Prunes are naturally sweet and contain no added sugar. A source of dietary fibre, a serving of 5 prunes is only 100 calories

Glazed Sweet Potatoes & California Prunes with Ginger

Makes 6 servings


3 medium sweet potatoes

1 cup pitted Prunes

1 Tbsp vegetable oil

¾ cup orange juice

1 tsp orange zest

1 Tbsp honey

¼ tsp cinnamon

4 tsp chopped crystalized ginger


Heat oven to 350°F.

Cut each sweet potato into small wedges. Place sweet potatoes and prunes in a lightly oiled baking dish, large enough to spread the potatoes in one layer.

In a small bowl, whisk together the orange juice, honey, oil, zest, salt and cinnamon; pour evenly over the sweet potatoes and prunes. Sprinkle with ginger.

Cover with foil and bake for 45 minutes. Remove foil and baste sweet potatoes with juices. Bake for another 10 minutes, or until sweet potatoes are tender.

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