Summer’s sweet treat: irresistible plum smoothie recipes for a burst of freshness

Smoothies are frequently seen as a great dietary option due to their high nutrient content, ability to hydrate, provide an energy boost, and promote good digestive health. They can also serve as post-workout meal replacements. Moreover, smoothies are a great way to get through the day without having to rely on sugary snacks or caffeine.¹ Making smoothies allows you to combine several nutrient-dense items into a single, handy drink. When fruits and vegetables are blended, their fibres are broken down, making it easier for your body to digest and absorb nutrients. Those who have digestive problems or have trouble swallowing entire fruits and vegetables may find making smoothies to be extremely helpful.³

What are plums and why plums?

Plums came to Britain from Asia, and there is evidence that they were cultivated in southern Spain's Andalusia region. With roots in China, plums may have been among the first fruits that humans domesticated. A wide variety of species can be found in the plum family, and when pruned, plum trees can grow up to 5.6 m (16–20 ft) in height. The fruit, a drupe, has luscious, solid flesh.⁴

Plums help prevent heart disease, lung and mouth cancer, Alzheimer's disease, muscle degeneration and lower blood pressure. They also help increase memory function, strengthen bone health, and regulate the function of the digestive system. Adding plums to dairy items such as yoghurt, pies, biscuits, lassi, ice cream, etc., in the form of extract, pulp, powder, or dried pieces would undoubtedly enhance their nutritional and flavour quality.^{2, 4}

Nutritional values of plums 

1. Plums regulate the digestive system's activity, relieving constipation caused by the consumption of foods high in fibre, sorbitol, and isatin.
2. Plums are a good source of Vitamin C. Vitamin C helps the body develop resilience to damaging free radicals and scavenging infectious pathogens.
3. Fresh plums have a moderate amount of vitamin A and beta-carotene. Vitamin A found in natural fruits protects against lung and mouth cancer.
4. Plums contain a significant number of health-promoting carotenoids, including lutein, cryptoxanthin, and zeaxanthin. These compounds act against oxygen-derived free radicals and reactive oxygen species, protecting against ageing and disease. Zeaxanthin serves as an antioxidant and provides UV light-filtering functions.
5. Plums are a great source of iron, potassium, and fluoride. Potassium, a vital component of bodily fluids and cells, aids in blood pressure and heart rate regulation.
6. Plums contain a modest amount of B-complex vitamins, including niacin, vitamin B-6, and pantothenic acid, which aid in the body's metabolism of proteins, carbohydrates, and lipids. Plums also offer approximately 5% of the recommended daily allowance (RDA) for vitamin K. Vitamin K has a crucial role in the function of clotting factors in the blood, bone metabolism, and the prevention of Alzheimer's disease in the elderly.
7. Eating plums helps prevent heart disease, macular degeneration, and damage to our neurons and fats that make up a portion of our cell membranes.⁴

How to make a delicious plum smoothie

The plum smoothie is more than just a beverage; it is a celebration. So, Here are some plum smoothie recipes for you to incorporate this nutrient-dense fruit into your daily diet.

Recipe 1 

Preparation time - 15 Minutes

Ingredients: 

• 4 plums (Remove the seeds and place the flesh into a plastic bag then freeze it for 2-3 hours)
• 5 tablespoons of plain yoghurt
• 500 mls of milk (Any milk such as cow’s, almond or coconut milk.)
• 1 tablespoon of nuts (Any nuts like almonds, walnuts and macadamia.)

Process:

Blend all the ingredients together with ice until everything is well combined and enjoy your refreshing smoothie!

Nutritional value (when using cow’s milk and semi-fat yoghurt) 

Serving - 1 | Energy - 260 kcal | Carbohydrate - 32g | Protein - 23g | Fats - 7g 

Dairy-free option 

Use dairy-free milk (Almond milk, Coconut milk, or any preferred option) and dairy-free yoghurt. Thicker coconut-based yoghurt will work well for this recipe.  (Calorie count will differ for vegan recipe)

Recipe 2  

Preparation time - 10 mins

Ingredients:

• 300 mls of milk (any preferred milk)
• 2 large plums
• 2 tablespoons chia seeds
• 1 teaspoon of Vanilla extract
• ¼ teaspoon Cinnamon 
• 5 large ice cubes

Process: 

Blend all ingredients on high until creamy and smooth. You can experiment with different liquid volumes and tastes until you get your desired consistency and taste. Enjoy!

Nutritional value (when using cow’s milk and semi-fat yoghurt) -

Serving - 1 | Energy - 200 kcal | Carbohydrate - 18g | Protein - 15g | Fats - 5g

Recipe 3

Mango and plum recipe

This reliable combination will definitely satisfy your sweet cravings. The plum contributes the perfect amount of tartness, while the mango offers sweetness. To get the most flavour, only use ripe fruits!

Preparation time - 10 minutes

Ingredients:

• 1 cup of frozen pulp of plum
• 1 cup of frozen mango pulp
• ¾ cup of orange juice
• 5-6 ice cubes/water as required

Process:

Blend all the ingredients until they turn smooth. Enjoy your delicious frosty drink.

Improve your daily diet by giving one of these delicious combinations a try. There is a good chance you will discover something that best fits your preferences.

Along with the fact that these recipes do not contain added sugar or additives, plums are low glycemic index fruits, so diabetics or pre-diabetics can safely include this smoothie in their diet. However, consumption should still be in moderation.³

Storing leftover plum smoothies

There are two practical ways to efficiently store leftover smoothies:

1. Refrigeration: Pour any extra smoothie into a lidded jar and store it in the refrigerator. Shake thoroughly before consuming, as discolouration is common. Using this method, the smoothie stays fresh for around a day.
2. Freezing: Pour the leftover smoothie into muffin pans or silicone ice cube trays and after the smoothie "cubes" have frozen, place them in a freezer-safe bag. Before using, let them thaw for a few hours or overnight. This method makes sure you always have servings of smoothies that are perfectly portioned and ready to consume.

Benefits of plum smoothie

• Plums are packed with different nutrients including dietary fibre, antioxidants, and vitamins A, C, and K.
• Plums contain vitamin K, which is necessary for strong and healthy bones. Also, a few recipes include Greek yoghurt and cow’s milk, which are good sources of calcium and are good for bone health. 
• Plums are useful in controlling blood sugar levels. A plum's glycemic index (GI) can range from 24 to 53, depending on ripeness and variety. The GI determines how soon after eating, a food elevates blood sugar levels. For controlling blood sugar levels, foods with a low GI (55 or less) are usually preferable.
• Plum smoothies with chia seeds, almond milk or coconut milk are great sources of plant-based protein, which is necessary for maintaining muscle mass and other body processes.
• The smoothie's fibre and protein can promote weight loss goals by regulating appetite.
• One of the best food sources of fibre is plums, fibre is necessary for a healthy digestive system. About 2 grams of fibre, or 8% of your daily required consumption, can be found in a single plum. Fibre can help avoid constipation and other digestive problems in addition to encouraging regular bowel movement.
• Studies suggest that plum consumption may help lower the risk of stroke. This is assumed to be because of its high concentration of anti-inflammatory and antioxidant compounds, which can help prevent damage to the brain's blood vessels.⁵

Potential side effects of consuming plums

While considering all the benefits of plums, let’s have a look at some side effects of consuming plum 

• Allergic Reactions: Peaches, cherries, and plums are among the stone fruits that some people may be sensitive to. An allergic reaction to plums may cause swelling, breathing difficulties, hives, and gastrointestinal problems.⁵
• High Oxalate Content: The high oxalate content of plums may be a contributing factor to kidney stones in certain individuals. It is advisable to restrict your plum consumption if you have a history of kidney stones or are at risk for developing them.⁵
• Digestive Problems: Although plums are rich in fibre and can aid in a healthy digestive system, eating an excessive amount of plums at once might result in digestive problems including gas, bloating, and diarrhoea.⁵
• Gallstone Risk Reduction - Small, hard deposits called gallstones can develop in the gallbladder, a tiny organ next to the liver. They may result in problems such as discomfort and inflammation. According to certain research, eating plums may help lower the chance of developing gallstones.⁵