Dried plums (aka prunes) have been shown to help maintain and rebuild bone mineral density due to their nutritional components which include potassium, magnesium, and vitamin K, all of which play a role in bone health.
Nutrition (per 1 cup serving)
Calories: 100; total fat: 4.5g; saturated fat: 0.5g; protein: 4g; carbohydrates: 13g; sugar: 5g; fiber: 4g; cholesterol: 0mg; sodium: 140mg
Recipe and photo by Jessica Fishman Levinson, M.S., R.D.N., C.D.N. of Nutritioulicious.
Makes 4 servings
- 3 lbs cauliflower (about 2 heads), cut into florets
- ½ cup slivered almonds
- 2 Tbsp vegetable oil
- 2 Tbsp minced garlic
- 1 tsp ground cinnamon
- ¼ cup lite coconut milk
- 1 tsp lemon zest
- 2 Tbsp lemon juice
- ½ cup chopped dried plums
- ½ tsp Kosher salt
- Freshly ground pepper
How to make it
In a food processor, pulse cauliflower florets until finely grated and in rice-like granules.
In a straight-sided sauté pan, toast slivered almonds over medium-high heat until browned and fragrant (about 3 minutes). Remove from pan, and set aside.
Add oil to the hot pan, and swirl around to coat. Add garlic, and sauté for 30 seconds. Add cinnamon, and stir together until fragrant, about another 30 seconds.
Add riced cauliflower to pan, and carefully toss with the spiced garlic. Reduce heat to medium, cover, and cook about 5 minutes until the volume has slightly reduced. Add coconut milk, and stir into the cauliflower rice, being sure to scrape the bottom of the pan to release brown bits. Cover, and continue cooking for another 15 minutes.
Stir in lemon zest, lemon juice, dried plums, salt, and pepper. Cook another 5-7 minutes until the dried plums have heated up and softened, and the flavors have all melded together. Remove from heat, and serve hot.