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                      Prunes: Your Anti-Aging Super Hero

                      Published by Grace O

                      Prunes with plums in small sackPrunes – or dried plums — don’t usually get a lot of attention, and if they do, it’s limited to how they help fight constipation because they are such a good source of fiber (100 grams of prunes contain approximately 6.1 grams of fiber). But, did you know that prunes (and plums) are one of the healthiest foods you can eat?

                      In addition to helping your colon stay healthy, prunes provide antioxidant protection, prevent pre-mature aging, promote cardiovascular health, and reduce the risk of cancer and osteoporosis. Who knew?

                      Personally, I like to eat plums and prunes by themselves.  Prunes have also been called Nature’s bone builder. In a 2011 study published in the British Journal of Nutrition, researchers revealed that postmenopausal women who ate more dried plums (prunes) had higher BMD (bone mineral density) levels than those who didn’t eat the fruit.

                      Eating a ¼-cup serving of prunes, or about four prunes, provide you with 12 percent of the daily value for fiber, 32 percent of the daily value for vitamin K and 9 percent of the daily value for potassium. The fiber in prunes helps lower cholesterol, and thus your heart disease risk, and increases feelings of fullness, keeping your digestive tract running smoothly so you are less likely to have constipation or other digestive issues. You need vitamin K for building strong bones and clotting blood, and you need potassium for keeping your nerves and muscles working properly, and limiting increases in blood pressure from consuming too much sodium.

                      A hundred grams of prunes (about ½ cup) provides at least 9 percent of your daily needs for the B vitamins, niacin, riboflavin and vitamin B-6. B vitamins are necessary for your body to turn the food you eat into a source of energy, states Medline Plus. Prunes contain less than 4 percent of your daily needs for folate, vitamin A and vitamin C.


                      One of my favorite ways to slip prunes into a delicious dessert is to serve my Prune and Walnut Bars. Prunes and walnuts are both exceedingly high in antioxidant power. I’ve combined these two age-defying powerhouses into one great dessert.

                      Prune and Walnut Bars

                      Prune bar cropped tight

                      SERVES 8-10

                      3/4 cup white rice flour
                      1/2 cup tapioca flour
                      1 tsp. baking soda
                      1/2 tsp. baking powder
                      1/4 tsp. salt
                      1 cup chopped prunes
                      1 cup chopped walnuts
                      3/4 cup Smart Balance Butter, softened
                      2 Tbs. coconut butter
                      1 1/4 cup organic sugar or xylitol
                      2 large eggs
                      1/2 cup egg substitute

                      1. Preheat oven to 325 degrees.
                        2. In a bowl, combine the white rice flour, tapioca flour, baking soda, baking powder, and salt. Add the prunes and walnuts. Mix well and set aside.
                        3. In a stand mixer or using beaters, cream the butter substitute until fluffy. Add the coconut butter and sugar substitute a little at a time.
                        4. Separately combine the eggs and egg substitute and whisk until smooth. Add to the creamed butter mixture.
                        5. Combine the creamed butter-egg mixture with the dry flour mixture.
                        6. Spread into greased and floured 8″ X 8″ baking pan and bake at 325 degrees until the center is firm, about 40-45 minutes.
                        7. Cool for 15-20 minutes before cutting and serving.

                      FoodTrients
                      Anthocyanins
                      Choline
                      Fiber
                      Omega-3s
                      Potassium
                      Vitamin C
                      Vitamin E

                       

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                      Grace O
                      Grace O
                      GRACE O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks – The Age Gracefully Cookbook, The Age Beautifully Cookbook, and Anti-Aging Dishes From Around the World. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 30 years in the healthcare industry.

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                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

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