Nutrition Hacks: How to Use Prunes and Prune Juice 

in Cooking and Baking

When it comes to good-for-you and delicious cooking, prunes and prune juice are a must-have if you are looking for a versatile, nutrient-packed, and tasty ingredient. These naturally sweet ingredients can be used to enhance both savory dishes and desserts. From acting as a sugar substitute in baked goods to injecting serious flavor into your cooking, prunes can be a game-changer in the kitchen. Here’s how you can start cooking with prune juice and incorporating prunes into your everyday meals.

Why Cook with Prunes and Prune Juice?

Prunes are a natural source of fiber, antioxidants, and essential vitamins and minerals. They’re also naturally sweet, which makes them an excellent swap for refined sugars in many recipes. Prune juice, on the other hand, offers a smooth, liquid alternative that adds moisture and depth to both savory and sweet creations.

Prunes and prune juice are not only versatile ingredients, but also nutritional powerhouses. They are widely recognized for supporting bone health and digestive health.

But beyond nutrition, the question is often asked, “how do you cook prunes?” or “what to do with prunes in cooking?” The answer is simpler—and tastier—than you might think!

Cooking with Prune Juice and Prunes

Get inspired to include prunes in your dishes:

Prune Juice in Savory Dishes
Prune juice can be used as a base for marinades and sauces to infuse sweetness. It pairs beautifully with meats like pork, chicken, or beef, helping to tenderize while bringing out a subtle, sophisticated sweetness. Similarly, prune juice can be added to stews or braises, intensifying the overall flavor without overwhelming the dish. Moroccan Chicken Tagine is a popular dish that includes prunes.

Baking with Prunes

If you’re into baking, incorporate prunes by blending them into a puree to create a rich, smooth mixture that works well as a sugar replacement in cakes, muffins, and quick breads.

Prunes are also a great substitute for fats like butter or oil in dessert recipes. Their natural moisture makes them an ideal addition to brownies, cookies, and cakes, ensuring a soft, tender crumb.

To make these simple swaps, you will first have to make a prune puree, and it only requires two ingredients—prunes and water. To prepare, combine 1 cup of pitted prunes with 1/4 cup of warm water in a blender or food processor. Blend until the mixture reaches a smooth, creamy consistency.

When substituting butter, use a 1:1 ratio of prune puree for butter required in the recipe. This not only reduces the fat content but also adds a subtle moistness and natural sweetness to your baked goods. For sugar, you can replace half the sugar in a recipe with an equal amount of prune puree. This substitution works particularly well in breads, brownies, and other dense desserts, enhancing flavor while cutting back on added sugars. 

Desserts with Prunes

When it comes to desserts, prunes shine as a star ingredient beyond baked goods. From a Mini-Baklava Cup to Mocha Mousse Chocolate & Prune Pots, the possibilities are endless.

Dip prunes in chocolate, or top your ice cream with diced prunes for a fun twist. Their naturally sweet profile and tender texture make them fit seamlessly into various dessert recipes.

Snacks with Prunes

Prunes are incredibly versatile and make for a delicious and healthy snack option. One simple yet satisfying way to enjoy them is by stuffing them with nut butter, such as almond or peanut butter, for a creamy and protein-packed treat. Alternatively, prunes can be stuffed with soft cheeses like cream cheese or goat cheese, creating a sweet and savory combination that's perfect for entertaining guests or enjoying on your own. For even more variety, try wrapping prunes in thin slices of prosciutto for a salty, umami contrast or pairing them with nuts and dark chocolate for an elevated snack mix. Of course, there are always trail mixes to enjoy when on-the-go. These quick and easy ideas turn prunes into a delectable, nutrient-rich snack you can enjoy throughout the day.

Bottom Line

If you’re new to incorporating prunes in recipes and meal time, start small. Add prunes to your favorite recipes, like soups or stews, for an added touch of sweetness. When it comes to baking, try swapping sugar or butter for prune puree in small amounts to see how it changes the flavor and texture of your baked goods. Soon, you’ll see how versatile and indispensable prunes can become in your kitchen.

Cooking prunes and using prune juice as substitutions not only boosts the nutritional profile of your dishes but also unlocks new dimensions in flavor and texture. With a little creativity, prunes can transform everyday recipes into memorable culinary delights!