By Ruth Lahmayer Chipps, MS, RDN, CD ---Jackson In Action Communications Director
photo: Joanna Derks. Outdoorcooking with #Harvestofthemonth #Plums
Marta Filipczyk Unsplash
Plums are the feature for September. This stone fruit is sweet and tart at the same time. They’re rich in fiber and nutrients—adaptable to both sweet and savory recipes.
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. A cooking demo segment airs monthly on WEAU-TV 13 (NBC), Eau Claire, Wisconsin.
Plum Tid Bits
• Look for plums with solid color—red, purple, black, light green, or yellow.
• Choose firm plums that give slightly to gentle pressure.
• Ripen hard plums in a paper bag at room temperature for up to three day.
• Store ripe plums in the refrigerator for up to five days.
Many varieties of plums exist. There is even a plum variety called “Jubilee.” Check out local farmers markets for an array of interesting varieties and other fall fruit delights..
Monika Grabkowska Unsplash
Plum Ideas
• Pack whole ripe plums in lunches or enjoy as afternoon snacks.
• Add sliced plums to green salads.
• Make a stone fruit salad with peaches, plums, and apricots.
• Top lowfat yogurt with sliced plums and granola for breakfast or dessert.
• Blend fresh or frozen plums with low-fat milk and ice. Or, substitute milk with lowfat frozen yogurt.
Dale Gray, Unsplash
Savory Grilled Fruit
Makes 8 servings. ½ plum each. Cook time: 8 minutes
Ingredients:
4 plums, halved and pitted
Using covered barbeque grill, cook halved plums over medium, indirect heat for 4 minutes. Turn over plums and cook for an additional 4 minutes. Serve while hot.
Nutrition information per serving: Calories 19, Carbohydrate 5 g, Dietary Fiber 1 g, Protein 0 g, Total Fat 0 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 0 mg
Adapted from:Everyday Healthy Meals, Network for a Healthy California, 2007. For more recipes, visit:www.cachampionsforchange.
“Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.”
More at: www.JacksonInAction.org
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.Lahmayer.com.