This article was originally written by Family and Consumer Sciences Extension Agent, Rachel Ezzell, for our FCS Newsletter. Want to receive our monthly newsletter directly to your email inbox? Sign up to receive the newsletter in your email each month! If not, content can be found here within our Duplin County website.

Most of the time I like to pick a produce that’s in season to highlight for the food spotlight. Sometimes, I realize how little I know about a particular food item and figure I might as well share what I learn in the process. We made the coconut crunch stuffed prunes in a recent class, and I’m going to touch on some of the points of conversation that came up.

Do you know what a prune is? Some manufacturers are labeling the product as “dried plums” to avoid stereotypes and misconceptions around prunes- but that’s what they are, a dried plum!

Prunes are often associated with digestive health and preventing constipation. A serving size of prunes is about 4-5 prunes which has 100 calories with 3 grams of dietary fiber. Because the fiber is about half soluble and half insoluble, prunes not only support digestive health but they may also help regulate blood sugar and cholesterol levels while also helping us feel full.

What’s the difference in dates and prunes? Dates don’t have a different name once they’re dried, they’re still called dates, while dried plums are called prunes. Dates are typically sweeter with more flavor notes of caramel, honey, or brown sugar. Prunes are naturally sweet but have a mild tartness and are typically used in both sweet and savory dishes.

For more information visit:

Illinois Extension: Prunes are good for more than digestion

Servings: 5

Serving Size: 5 prunes

Prep Time: 20 minutes

Cook Time: 10 minutes

Cool Time: 1 hour

Total Time: 1 hour 30 minutes

Recipe from Med Instead of Meds team

• ½ cup sunflower seeds
• ½ cup shredded unsweetened coconut
• 2 tablespoons maple syrup or honey
• 1 tablespoon canola oil
• ¼ teaspoon ground cinnamon (optional)
• Zest of one orange (optional)
• 25 prunes
• 2-3 squares dark chocolate (at least 70% cocoa)

1. Preheat oven to 350º F.
2. Combine all ingredients except prunes and dark chocolate in a small bowl. Stir until evenly coated.
3. Transfer to parchment lined or sprayed cookie sheet.
4. Roast for 5-8 minutes until lightly browned, then set aside.
5. Push prunes in to create pouches.
6. Press about ¼ tsp crunch mixture into each prune.
7. Melt chocolate in microwave in 15-second intervals until smooth.
8. Pour melted chocolate over each stuffed prune.
9. Chill until hard and serve.

• If you’ve met me, you know I like to plan ahead. I almost always try every recipe at home before using it for a workshop. However, by the end of a workshop series sometimes we have a wild card recipe. This week, it was coconut crunch stuffed prunes. I won’t say these were unanimously loved, but I think it was probably the first prune many of us had in a while with a pretty surprising flavor! The inside smelled amazing coming out of the oven.
• This is a great option with a crunch without having nuts- opting for sunflower seeds and coconut instead.
• Your grocery store may have chocolate in more than one location, typically with candy and baked goods. Look for chocolate at least 70% cocoa to reduce added sugar.