There are more than 140 varieties of plum sold in the United States. The plum is a drupe—a pitted fruit—related to the nectarine, peach, and apricot, but it is far more diverse than its relatives, coming in a wider range of shapes, sizes and especially skin colors. Its flavors also vary from extremely sweet to quite tart. Some plum varieties are specifically bred so that they can be dried and still retain their sweetness, and these are used for prunes

Plums are high in carbohydrates, low in fat and low in calories. Plums are free of sodium and cholesterol. Plums are a good source of vitamin C.

Varieties

About twenty varieties dominate the commercial supply of plums and most are either Japanese or European varieties. Japanese are the nonprune plums or salicina plums. Originally from China, these plums were introduced into Japan more than 300 years ago. Most varieties have yellow or reddish flesh that is quite juicy and skin colors that range from crimson to black-red. They are also clingstone fruits—that is, their flesh clings to the pit. Santa Rosa and Red Beaut are two of the more popular varieties. Elephant heart is a large red-fleshed variety that is good for cooking. Plums are also used for their juice and often jam or a thick syrup is made out of it.
European-type plums are smaller, denser and less juicy than Japanese varieties; their skin color is always blue or purple and their pits are usually freestone, meaning they separate easily from the flesh. The flesh is a golden yellow color. These are the plums made into prunes; a few varieties are sold fresh and called fresh prunes or purple plums. Among the better known varieties are Italian, President, Empress, Stanley, and Tragedy. Damson plums are a small-tart European-type variety used mainly for preserves.

Availability

The domestic plum season extends from May through October, with Japanese types coming on the market first and peaking in August, followed by European varieties in the fall.

Selection

Plums should be plump and well colored for their variety. Plums are usually about 3-6 cm in size. If a fruit yields to gentle pressure, it is ready to eat, however, you can buy plums that are fairly firm, but not rock hard and let them soften at home. They will not increase in sweetness. Ripe plums will be slightly soft at the stem and tip, but watch out for shriveled skin, mushy spots, or breaks in the skin.

Storage

To soften hard plums, place several in a loosely closed paper bag and leave them at room temperature for a day or two; when softened, transfer them to the refrigerator. Ripe plums can be refrigerated for up to three days.

Preparation

Plums are juiciest at room temperature, but always wash them before eating or cooking. To pit freestone types, cut the fruit in half, twist the halves apart, and lift out the pit. To slice or quarter clingstone plums, use a sharp paring knife and cut through the flesh towards the pit.

European plums are better than Japanese varieties for cooking. Cooked plums are usually eaten with the skins on, but if you need to peel them, first blanch them in boiling water for about 30 seconds.

Baking: Place halved, pitted plums in a baking dish and sprinkle with sugar and spices to taste. Try adding a few spoonfuls of fruit juice, instead of water, and cover. Cook until tender, check during baking and add more liquid, if necessary. Cooking time: about 20 minutes in a 400 degree oven.

Poaching: Plums can be cooked whole (prick them with a fork first), halved, or sliced. For serving whole, cook the fruit unpeeled to retain the shape. Place the fruit in simmering juice, wine, or a mixture of water and sugar and cook until tender. Cooking time: 3 to 8 minutes (European plums cook much faster than Japanese plums). 

Recipes

Fresh Fruit Kebobs
Makes 12 kebobs, each serving equals two 5 A Day servings
Source: Produce for Better Health

Ingredients

4 Plums (fresh, ripe) halved and pitted
4 Peaches (fresh, ripe) halved and pitted
4 Nectarines (fresh, ripe) halved and pitted
2 Lemons, juiced
1 tsp Cayenne pepper
Mint sprigs (optional)

Cut each fruit into thirds. Place fruit in a medium bowl, add lemon juice and cayenne pepper; mix well. Marinate fruit for 1 hour. On a skewer, alternate fruit wedges; chill. Garnish with mint sprig, if desired.

Nutritional Analysis: Calories 60, Protein 1g, Fat 1g, Calories from Fat 6%, Cholesterol 0mg, Carbohydrate 15g, Sodium 0mg.

Bruschetta with Plums and Fresh Basil
Makes 12 bruschettas, serving size equals 2 bruschettas
Each serving equals one 5 A Day serving
Source: California Tree Fruit Agreement/Produce for Better Health
 

Ingredients

1 sourdough baguette (24 inch)
4 oz reduced fat cream cheese, whipped
6 cups fresh California plums, sliced
1 cup fresh basil

Slice baguette into 24 inch-thick pieces. Toast in a 350-degree F oven until golden brown. Spread each slice of bread with reduced fat cream cheese. Slice plums into thin slices. Place several slices of plum on each piece of bruschetta. Garnish with fresh basil leaf.

Nutritional Analysis: Calories 75, Protein 2g, Carbohydrates 14g, Fat 2g, Calories from Fat 20%, Cholesterol 4mg, Sodium 51mg.

Plum-Raspberry Dessert Soup
Makes 4 servings, each serving equals two 5 A Day servings.
Source: Northwest Cherry Growers

Ingredients 

1½ lbs (8 medium) fresh California plums
1 cup fresh or frozen raspberries
3 (3-inch) cinnamon sticks
1½ cup red dinner wine
1 Tbsp corn starch
2–3 Tbsp sugar

Combine plums, berries, cinnamon and red wine in saucepan. Bring to a boil, then reduce heat and simmer for 15 minutes. Whisk cornstarch with 1/2 cup water. Add to soup and cook, stirring until thickened. Add sugar to taste. Cool. Discard cinnamon then puree in electric blender. Chill until ready to serve.
To serve, portion soup into shallow bowls. Add small scoop of low-fat frozen yogurt to the center of each bowl and garnish with mint, if desired. (frozen yogurt is not included in the nutritional analysis).

Nutritional Analysis: Calories 143, Carbohydrates 23g, Fat 2g, Calories from Fat 13%, Cholesterol 4mg, Fiber 3g, Sodium 10mg.

Plum Ginger Chicken Salad
Makes 4 servings, each serving equals three 5 A Day servings.
Source: Northwest Cherry Growers

Ingredients

1 (4-to 6-ounce) package long grain and wild rice mix
2 cups cooked boneless chicken breast cubes
½ cup sliced green onions
4 plums, sliced
2 Tbsp vegetable oil
2 Tbsp lemon juice
1 Tbsp soy sauce
½ tsp ground ginger

Prepare rice mix as directed; cool to room temperature. Combine rice, chicken, green onions and sliced plums in large mixing bowl. To prepare dressing, combine oil, lemon juice, soy sauce and ginger; pour over rice mixture and toss lightly. Chill until served.

Nutritional Analysis: Calories 170, Total Fat 5g, Calories from Fat 26%, Carbohydrates 20g, Protein 13g, Fiber 2g, Cholesterol 27mg, Sodium 458mg.

Blueberry-Raspberry Mini Loaves (using prunes)
Makes 6 servings, each serving equals four 5 A Day servings.
Source: Northwest Cherry Growers.

Ingredients

1¾ cup unbleached flour
½ cup prune puree
2 cups blueberries
1 whole eggs
½ cup granulated sugar
2 cups raspberries
3 tsp baking powder, low sodium
2 Tbsp canola oil
1 Tbsp lemon peel, grated
¼ cup fat-free milk
½ tsp salt

Preheat oven to 375. Prepare 16 mini loaf pans with cooking spray and flour; set aside. In a mixing bowl, combine flour, blueberries, raspberries, sugar, baking powder, lemon peel, and salt; set aside. In another mixing bowl, combine prune puree, eggs, oil, and milk. Fold into flour mixture, stirring until moistened. Spoon each loaf pan with three ounces batter or about half cup of batter. Bake for 20 minutes, or until tops are browned.

Nutritional Analysis: Calories 133, Protein 2g, Fat 2g, Calories from Fat 14%, Cholesterol 15mg, Carbohydrate 27g, Fiber 2g, Sodium 85mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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