Recipes
4 min read
How to Benefit from Plums in the Kitchen? Recommended Recipes
Olivia Davis
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Diets Premium Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Olivia Davis | min read 4 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
Plums are among the most common fruits that grow on trees. Their high nutritional value, including large amounts of vitamins and polyphenols, allows for their diverse use in the kitchen. Below you will find several great ideas on how to utilize plums in cooking.
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Plums – why they are worth consuming
The European plum is the most commonly cultivated variety of plum. It is believed to be a hybrid of two wild species of plums – tarnina and algae. As for its origin, it is Asia Minor or the Caucasus. In Poland, the plum is very popular, not only in the season. It is the fruit from which various types of preparations are made. Plums take the third place, right next to apples and cherries, among the fruits most often used for processing (A. Michalska, G. Łysiak 2014). Plums should be included in the diet not only because of their taste. They are fruits with valuable nutrients, including flavonoids, which have a strong antioxidant effect. They can also be attributed anti-inflammatory properties. Interestingly, the consumption of plums is associated with improved memory (E. O. Igwe, K. E. Charlton 2016). Plums contain about 40 kcal per 100 g of product. They are mainly carbohydrates (11.4 g), proteins and fats are present in small amounts. Plums are also a source of dietary fiber (1.4 g per 100 g of product), which has a positive effect on digestion and increases the feeling of satiety after a meal. Below is the exact nutritional value of this fruit. Source: USDA – Food Data Central, fdc. nal. usda. gov/fdc-app. Html#/food-details/169949/nutrients (9. 08. 2023).
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It's a fruity pleasure
Preparation time is 45 minutes. Ingredients (per serving): plums – 3 pieces (180 g), water – ¼ cup (60 g), dried dates – 3 pieces (10 g), cocoa – 2 tablespoons (10 g), erythritol – 1 tablespoon (10 g). Preparation: 1. Wash plums, remove pits, place in a pot, and cover with water. Cook for 30 minutes, stirring intermittently. 2. Add dates at the end of cooking. 3. Remove from heat, add cocoa and erythritol, and mix thoroughly. Nutritional value (per serving): energy – 179 kcal, protein – 3.2 g, fat – 2.8 g, carbohydrates – 37.2 g.
It's a prune smoothie
Preparation time: 10 minutes Ingredients (per 1 serving): – prunes – 2 pieces (120 g), – banana – 1 piece (120 g), – peanut butter – teaspoon (10 g), – milk – glass (240 g). Preparation: 1. Wash the prunes thoroughly, remove the pits, and place them in the blender. 2. Peel the banana and add it to the prunes. 3. Pour milk over the fruit, add peanut butter, and blend everything together. Nutritional information (1 serving): – Calories: 348, – Protein: 12.8 g, – Fat: 8.9 g, – Carbohydrates: 54.9 g.
Chocolate cookies with plum chunks
Preparation time: 35 minutes Ingredients (per 12 pieces): plums 5 pieces (300 g), orchid flour glass (160 g), eggs 2 pieces (100 g), rapeseed oil five spoons (50 g), natural yogurt portion (200 g), erythritol portion (80 g), cocoa two spoons (10 g), baking powder spoon (5 g). Step-by-step instructions: 1. Combine eggs, yogurt, and oil in a bowl. 2. In a separate bowl, combine flour, erythritol, cocoa, and baking powder. 3. Mix the dry and wet ingredients together. 4. Wash the plums, remove the pits, and cut them into small chunks. Add them to the dough. 5. Spoon the dough into the molds. 6. Bake for 20-25 minutes at 180°C. Nutritional value (per serving): energy 119 kcal, protein 3.9 g, fat 5.8 g, carbohydrates 12.4 g.
This is a cherry tortilla
Preparation time: 20 minutes Ingredients (per 1 serving): – cherries – 2 teaspoons (120 g), – orchid flour – two teasps (30 g), – milk – 5 tablespoons (50 ml), – egg – 4 tablespoons (100 g), – coconut oil – 1 tablespoon (5 g), – cocoa – 6 teaspoons (5. g), – baking powder – 1⁄2 teaspoons (2 g), – salt – spices (0.2 g). Preparation method: 1. Separate the egg whites from the yolks and beat them with a pinch of salt until stiff peaks form. 2. In a bowl, add the flour, egg yolks, milk, cocoa, and baking powder. 3. Gently fold in the beaten egg whites. 4. Wash the cherries, remove the pits, and chop them into small pieces. Add them to the mixture. 5. Pour the mixture into heated coconut oil in a pan and cook on both sides for about 4-5 minutes. Nutritional value (per serving): – energy: 320 kcal, – protein: 13.8 g, – fats: 12.6 g, – carbohydrates: 37.6 g.
Olivia Davis
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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