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| Italian Plum Tree 🌳 |
Okay, here are five delicious and heart-healthy recipes featuring garden Italian plums, walnuts/pecans, and honey/maple syrup. Each recipe offers a unique way to showcase the sweet and tart flavor of these plums. I've included estimated nutritional information per serving for each recipe, though these are approximate and can vary based on specific ingredients and portion sizes.
General Notes:
* Plum Preparation: For all recipes, wash plums thoroughly. Depending on the recipe, you may need to halve, pit, and/or slice them.
* Sweetener Adjustment: Adjust the amount of honey or maple syrup to your taste.
* Nut Variations: Feel free to substitute walnuts for pecans or vice versa, based on your preference. Toasting the nuts enhances their flavor.
* Heart-Healthy Focus: These recipes prioritize healthy fats from nuts and natural sweeteners, making them a good choice for a heart-healthy diet.
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Recipe 1: Plum & Walnut Crumble (Heart-Healthy Version)
Description: A warm and comforting crumble with a nutty topping.
Ingredients:
* For the Plum Filling:
* 1.5 lbs Italian plums, halved, pitted, and sliced
* 2 tablespoons lemon juice
* 1 tablespoon honey or maple syrup (more to taste)
* 1 teaspoon ground cinnamon
* 1/4 teaspoon ground nutmeg
* 1 tablespoon cornstarch or tapioca starch (for thickening)
* For the Crumble Topping:
* 1 cup rolled oats (not instant)
* 1/2 cup chopped walnuts or pecans
* 1/4 cup almond flour or whole wheat flour
* 1/4 cup coconut oil, melted (or unsalted butter, melted)
* 2 tablespoons honey or maple syrup
* 1/4 teaspoon salt
Instructions:
1. Preheat Oven: Preheat oven to 375°F (190°C).
2. Prepare Plum Filling: In a large bowl, combine sliced plums, lemon juice, honey/maple syrup, cinnamon, nutmeg, and cornstarch/tapioca starch. Toss gently to coat.
3. Assemble Crumble: Pour the plum mixture into an 8x8 inch baking dish.
4. Make Crumble Topping: In a separate bowl, combine rolled oats, chopped nuts, almond flour/whole wheat flour, melted coconut oil/butter, honey/maple syrup, and salt. Mix well until the mixture resembles coarse crumbs.
5. Top and Bake: Sprinkle the crumble topping evenly over the plum filling.
6. Bake: Bake for 30-35 minutes, or until the topping is golden brown and the plum filling is bubbly.
7. Cool and Serve: Let cool slightly before serving.
Serving Suggestions: Serve warm with a dollop of plain Greek yogurt or a scoop of sugar-free vanilla ice cream.
Estimated Nutritional Information (per serving, assuming 6 servings):
* Calories: 320-380
* Protein: 5-7g
* Carbs: 40-50g
* Fat: 15-20g
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Recipe 2: Roasted Plums with Honey and Walnuts
Description: Simple roasted plums that highlight their natural sweetness, enhanced with honey and crunchy walnuts.
Ingredients:
* 1 lb Italian plums, halved and pitted
* 2 tablespoons olive oil or coconut oil
* 2 tablespoons honey or maple syrup
* 1/4 cup chopped walnuts or pecans
* Pinch of sea salt
* Optional: 1/4 teaspoon ground cardamom or ginger
Instructions:
1. Preheat Oven: Preheat oven to 400°F (200°C).
2. Prepare Plums: Arrange plum halves cut-side up on a baking sheet lined with parchment paper.
3. Drizzle and Sprinkle: Drizzle plums with olive oil/coconut oil and honey/maple syrup. Sprinkle with chopped nuts, sea salt, and optional spices (cardamom or ginger).
4. Roast: Roast for 15-20 minutes, or until the plums are softened and slightly caramelized.
5. Serve: Serve warm or at room temperature.
Serving Suggestions: Serve as a dessert, side dish with roasted meats, or over oatmeal or yogurt for breakfast.
Estimated Nutritional Information (per serving, assuming 4 servings):
* Calories: 200-250
* Protein: 2-3g
* Carbs: 25-30g
* Fat: 10-15g
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Recipe 3: Plum and Walnut Salad with Honey-Lime Dressing
Description: A refreshing salad that combines the sweetness of plums with the crunch of walnuts and a tangy honey-lime dressing.
Ingredients:
* 6 cups mixed greens (spinach, arugula, romaine)
* 1 lb Italian plums, sliced
* 1/2 cup crumbled goat cheese or feta cheese (optional, can omit for dairy-free)
* 1/4 cup chopped walnuts or pecans, toasted
* For the Honey-Lime Dressing:
* 2 tablespoons olive oil
* 2 tablespoons lime juice
* 1 tablespoon honey or maple syrup
* 1/2 teaspoon Dijon mustard
* Salt and pepper to taste
Instructions:
1. Prepare Salad: In a large bowl, combine mixed greens, sliced plums, cheese (if using), and toasted nuts.
2. Make Dressing: In a small bowl, whisk together olive oil, lime juice, honey/maple syrup, Dijon mustard, salt, and pepper.
3. Dress and Serve: Drizzle the dressing over the salad and toss gently to combine. Serve immediately.
Serving Suggestions: Serve as a light lunch, side dish, or appetizer.
Estimated Nutritional Information (per serving, assuming 4 servings):
* Calories: 250-300
* Protein: 5-8g
* Carbs: 20-25g
* Fat: 15-20g
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Recipe 4: Plum and Walnut Baked Oatmeal
Description: A hearty and healthy baked oatmeal perfect for breakfast or brunch.
Ingredients:
* 3 cups rolled oats (not instant)
* 1 teaspoon baking powder
* 1/2 teaspoon ground cinnamon
* 1/4 teaspoon salt
* 2 cups milk (dairy or non-dairy)
* 2 eggs, lightly beaten (or flax eggs for vegan option: 2 tbsp flaxseed meal + 6 tbsp water, let sit for 5 minutes)
* 1/4 cup honey or maple syrup
* 2 tablespoons melted coconut oil or butter
* 1 teaspoon vanilla extract
* 1 lb Italian plums, pitted and chopped
* 1/2 cup chopped walnuts or pecans
Instructions:
1. Preheat Oven: Preheat oven to 375°F (190°C). Grease a 9x13 inch baking dish.
2. Combine Dry Ingredients: In a large bowl, combine rolled oats, baking powder, cinnamon, and salt.
3. Combine Wet Ingredients: In a separate bowl, whisk together milk, eggs (or flax eggs), honey/maple syrup, melted coconut oil/butter, and vanilla extract.
4. Mix and Fold: Pour the wet ingredients into the dry ingredients and stir until just combined. Gently fold in the chopped plums and nuts.
5. Bake: Pour the mixture into the prepared baking dish and bake for 30-35 minutes, or until the oatmeal is set and lightly golden brown.
6. Cool and Serve: Let cool slightly before serving.
Serving Suggestions: Serve warm with a drizzle of honey/maple syrup or a dollop of yogurt.
Estimated Nutritional Information (per serving, assuming 8 servings):
* Calories: 280-330
* Protein: 8-10g
* Carbs: 40-45g
* Fat: 10-15g
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Recipe 5: Plum and Walnut Chia Seed Pudding
Description: A quick and easy no-bake dessert or breakfast option.
Ingredients:
* 2 cups milk (dairy or non-dairy)
* 1/2 cup chia seeds
* 1/4 cup honey or maple syrup
* 1 teaspoon vanilla extract
* 1/2 teaspoon ground cinnamon
* 1 lb Italian plums, pitted and chopped
* 1/4 cup chopped walnuts or pecans
Instructions:
1. Combine Ingredients: In a large bowl or jar, combine milk, chia seeds, honey/maple syrup, vanilla extract, and cinnamon. Stir well to combine.
2. Refrigerate: Cover and refrigerate for at least 4 hours, or preferably overnight, stirring occasionally to prevent clumping.
3. Assemble and Serve: Before serving, stir the chia seed pudding. Divide into serving dishes. Top with chopped plums and walnuts/pecans.
Serving Suggestions: Enjoy as a quick breakfast, snack, or dessert.
Estimated Nutritional Information (per serving, assuming 4 servings):
* Calories: 250-300
* Protein: 8-10g
* Carbs: 25-30g
* Fat: 15-20g
Enjoy these delicious and heart-healthy Italian plum recipes! Remember to adjust the sweetness and nut quantities to your personal preferences. Bon appétit!
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