When it comes to good bone health, dairy seems to get a lot of the credit. However, there are ways to boost your bone health without having to drink a lot of milk! Studies have shown that eating prunes supports bone health, especially in postmenopausal women. Prunes are a source of potassium – a mineral associated with a decreased risk of bone loss and osteoporosis – which helps to increase bone mineral density while reducing bone breakdown. Prunes also contain magnesium, which is important for bone structure, and vitamin K, which plays an important role in bone mineralization. Additionally, prunes are filled with plant-based compounds called polyphenols, which promote bone health by reducing bone mineral loss (1, 2). Incorporating dried plums into your diet will help you gain these important nutrients, and help your bones stay nice and strong! This is why we love our Sweet and Savory Stuffed Acorn Squash recipe–it’s a tasty way to get important minerals into our bodies while still enjoying deliciously appetizing food. Find more recipes and ways to enjoy plums at Sunsweet.com.
6 dried plums (prunes), preferably no preservatives
¼ cup dried cranberries
1 ½ tablespoons coconut oil
1 onion, diced
3 garlic cloves, minced
2 cups carrots, diced
1 cup parsnips, diced
¾ cup walnuts, diced
½ cup apple cider or juice
¼ cup balsamic vinegar
¼ cup water
1 cup cooked whole grain sorghum (quinoa or barley could be substituted)
1 tablespoon sorghum syrup or honey
Preheat oven to 350 F. Coat baking sheet with olive oil or cooking spray.
Carefully cut off the tops and bottoms of the squash with a knife, so the squash can stand up straight on their own. Place the tops aside for later use. Scoop out the seeds and fiber from the squash and discard them.
Rub the outside of the squash and the tops with oil and place on prepared baking sheet.
Heat a large sauté pan over medium heat. Add 1 tablespoon of olive oil and onion, and sauté for 2-3 minutes. Add garlic, and after 30 seconds, add carrots, parsnips, and cooked sorghum (or grain of choice) to the olive oil, onion, and garlic mixture and sauté for 10 minutes.
After 10 minutes, add the apple cider, balsamic vinegar and water to the saute pan, stir everything together, cover and simmer for another 10-15 minutes.
Ladle one cup of stew mixture into each hollowed squash; Place lid on top. Bake for 60 – 90 minutes or until fork can easily pierce through squash.
This dish is a hearty fall dish good for vegan and vegetarians due to the protein from the whole grain sorghum and walnuts. It can be paired with a salad for a main dish.
1. Arjmandi BH, Khalil DA, Lucas EA, et al. (2002) Dried plums improve indices of bone formation in postmenopausal women. J Womens Health Gend Based Med 11, 61–68.
2. Hooshmand S, Chai SC, Saadat RL, et al. (2011) Comparative effects of dried plum and dried apple on bone in postmenopausal women. Br J Nutr 106, 923–930.
Disclousre: We were not compensated for creating this post, however, Sunsweet provided us with samples to get creative! Thank you, Sunsweet!
Triad to Wellness has provided nutrition communication services to The Sorghum Checkoff. However, we were not compensated for this post. All opinions are our own.