HEALTH RECIPE for the HOLIDAYS Sugar Plums Dancing in my Head

HEALTH TIP for the HOLIDAYS Sugar Plums Dancing in My Head Did you know that plums are the second most cultivated fruit in the world? Plums date back to Confucius who listed plums as one of the popular foods in China. In 65 BC, Pompey the Great introduced plums to the orchards in Rome and Alexander the Great eventually brought them to the Mediterranean region. But, what about those sugar plums dancing around in children’s head at Christmas time? Well sugar plums also mean any dried fruit that is dipped in honey and then rolled in aromatic spices and served as a treat. Now if your take a dried plum (prune that it) and dip it in honey and then roll it in anise or cardamom you would in fact end up with a healthy snack. Honey is a complete food and a powerhouse of nutrients. Anise and cardamom are two spices that were widely used in Europe and throughout the Middle East. Anise is a calmative spice while cardamom is used as a stimulant and as a digestive aid. So, whether it’s a fresh picked plum, a dried prune or sugar plums dancing in your head, the plum is a great choice when it comes to your health. • DRIED FRUIT antioxidants Vitamin A • Walnuts – protein, prebiotics • Honey – a complete food • Anise - calmative • Cardamon – stimulant digestive aid RECIPE SUGAR PLUMBS • • ½ cup California Prunes about 3.25 oz • ½ cup walnuts toasted & coarsely chopped (about 2 oz) • ¼ cup dates pitted & chopped (just over 1 oz, about 5) or dried figs • ¼ cup dried cranberries about 1.25 oz • ¼ cup hazelnut meal or almond meal* toasted (or hazelnut or almond flour) (see note to use whole nuts) • 2 Tablespoons apricot preserves or honey • ¼ teaspoon cinnamon • ⅛ teaspoon ground cardamom or anise • ⅛ teaspoon ground cloves • 1 pinch fine sea salt • ½ cup sugar I use coarse sugar for crunch INSTRUCTIONS To toast the walnuts and hazelnut or almond meal: 1. Preheat the oven to 350 F 2. Spread the nuts out in a single layer on one side of a sheet pan, and pour the nut meal in a pile on the other side, and flatten with you hand or a spatula so it's an even layer, about ¼ inch thick. Place the sheet pan in the oven for 8 minutes, then remove and allow to cool. To make the Sugarplums: 1. Put the chopped prunes, walnuts, dates and cranberries in the bowl of a food processor and pulse until the ingredients are chopped into small, even pieces. Stop before the mixture becomes a ball. 2. Add the toasted nut meal, apricot preserves, cinnamon, cardamom, cloves and salt. Pulse several times (you may need to stop to scrape down the sides) until the ingredients are fully combined and the mixture will hold itself together when rolled into a ball. (You should still see some texture from the fruit & nuts.) 3. Line a tray or container with wax or parchment paper. Scoop the mixture into heaping 1 tablespoon portions and roll into 1 inch balls, and place on the paper. 4. Roll the sugarplums in the sugar just before serving. You can store the sugarplums before they are rolled in sugar. Store at room temperature in a covered container (but not airtight/sealed) for up to 1 week. Or, refrigerate in an airtight container for up to 1 month. Allow the sugarplums to come to room temperature before coating in sugar. *If you'd like to use whole almonds or hazelnuts instead of flour/meal, use the same toasting and chopping method as the walnuts. 1. NUTRITION 2. Calories: 87kcalCarbohydrates: 14gProtein: 1gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 4mgPotassium: 39mgFiber: 1gSugar: 12gVitamin A: 7IU http://www.Doctorlynn.com