Prune juice is a natural drink rich in health benefits, and we will talk about how to prepare prune juice here. One such benefit is that it improves digestion and can relieve constipation. However, prune juice also contains nutrients such as minerals and vitamins that support overall health. Making this juice yourself is an extraordinary experience; its freshness is undeniable, and it can also refreshingly provide health benefits. Homemade juice is certainly healthier than store-bought prune juice.
In this article, we will learn how to prepare prune juice, explore its benefits, and provide step-by-step instructions and important tips for making a juice that is rich in benefits without sacrificing taste.
What is Prune Juice?
Before we learn more about how to prepare prune juice, let’s first understand its definition. Prune juice is the juice produced from prunes, also known as plums. Plums are rich in fiber, vitamin K, potassium, and antioxidants [usda.gov].
When these plums are mixed with water, they become a smooth, sweet, and nutrient-rich juice.
According to the USDA, one cup (256 g) of prune juice provides approximately [fdc.nal.usda.gov]:
- Calories: 182 kcal
- Carbohydrates: 45.6 g
- Sugars: 42.1 g (natural fruit sugars)
- Potassium: 707 mg
- Vitamin K: 8.6 mcg
- Fiber: 2.6 g
Benefits of Prune Juice
To increase our enthusiasm for learning how to prepare prune juice, we need to know the health benefits of this juice.
- Improves Digestion. Prune juice is rich in sorbitol, a natural sugar alcohol with a laxative effect that helps relieve constipation.
- Supports Bone Health. Prunes contain vitamin K and several important minerals, such as boron, which can reduce the risk of osteoporosis by increasing bone density.
- Provides Antioxidants. The phenolic compounds contained in prunes act as antioxidants, protecting body cells from damage caused by free radicals.
- Heart Health Benefits. The potassium content in prunes is beneficial for regulating blood pressure, which is very helpful in improving heart health. [NIH].
How to Prepare Prune Juice at Home
Preparing prune juice is very simple and only requires two ingredients: prunes and water. Here’s how to prepare it in detail.
🥤Ingredients:
- 1 cup (about 150-200 g) of pitted prunes
- 5 cups of water (divided)
🍋 Instructions:
- Wash the prunes thoroughly. This ensures they are clean and free from dirt or chemical residue.
- Soak the prunes. Place the plums in a bowl, pour 2 cups of hot water over them, and soak the prunes for 30 minutes. This will soften the prunes. For best results, soak them overnight in the refrigerator.
- Blend the prunes. Then, transfer the plums and their water to a blender.
- Add additional water. Add the remaining 3 cups of water to the blender; adjust the amount of water to your liking.
- Blend until smooth. Blend on high speed for 2 minutes or until the mixture is smooth.
- Strain the juice (optional). Strain through a cotton cloth if you prefer clear, pulp-free juice; press out the pulp with a spoon.
- Serve and store. Pour the juice into a glass and store the rest in an airtight container in the refrigerator for up to 3-4 days.
Tips for Best Quality Prune Fruit
To get the best quality prune juice, keep these important tips in mind.
- Look for rich, deep color — Fresh fruit has a deep purple skin and no green spots.
- Check firmness — The plum should be slightly soft, but not mushy. If it’s too firm, it’s probably not ripe. If it’s mushy, it’s overripe.
- Inspect the skin — Choose plums with smooth skin and no wrinkles, blemishes, or mold spots.
- Smell the fruit — Ripe fruit has a sweet, fruity aroma; a sour or fermented smell means they’re past their prime.
- Consider weight — Typically, the best-quality plums will feel heavier than their size.
Check the infographic below:
Note: If you’re making prune juice for digestive health, warm juice is best. If it’s cold from refrigeration, simply warm it up briefly before serving. Remember, don’t boil it, as this can destroy some of the nutrients.
Precautions and Considerations
Although prune juice is beneficial, excessive consumption can be harmful to your health. Some risks or side effects of consuming too much prune juice include:
- Digestive discomfort such as excess gas, bloating, and diarrhea, due to its high sorbitol content.
- High sugar intake, even natural sugars, is not good for your health when consumed in excess, especially for people with diabetes.
- Always consult a doctor if you have certain health conditions or are taking certain medications.
FAQs about Preparing Prune Juice
Q: Can I drink prune juice every day?
A: Yes, you can drink prune juice daily as long as it’s in moderation. About one cup (240 ml) a day is generally safe for most people.
Q: Is prune juice good for constipation?
A: Absolutely. Prune juice is widely used as a natural remedy for constipation because it’s rich in sorbitol and fiber, which help keep your digestion moving smoothly.
Q: Can I make prune juice without soaking the prunes first?
A: You can, but soaking them makes the prunes softer and easier to blend, giving you a smoother juice texture.
Q: How long does homemade prune juice last?
A: Homemade prune juice can be stored in an airtight container in the fridge and is best enjoyed within 3-4 days for maximum freshness.
Q: Is prune juice safe for children?
A: In small amounts, yes. Prune juice can help relieve constipation in children, but it’s best to check with your pediatrician for the right dosage based on their age and needs.
Check too: Benefits of Drinking Warm Lemon Water Every Morning
Conclusion
Preparing prune juice at home is very easy and simple. It is also more cost-effective and healthier than the bottled version. Making your own at home ensures you can consume healthy juice without added sugar or preservatives.
By drinking prune juice regularly, you are supporting digestive health, bone health, and overall health.
How to Prepare Prune Juice at Home
Print RecipeIngredients
- 1 cup (about 150-200 g) of pitted prunes
- 5 cups of water (divided)
Instructions
- Wash the prunes thoroughly. This ensures they are clean and free from dirt or chemical residue.
- Soak the prunes. Place the plums in a bowl, pour 2 cups of hot water over them, and soak the prunes for 30 minutes. This will soften the prunes. For best results, soak them overnight in the refrigerator.
- Blend the prunes. Then, transfer the plums and their water to a blender.
- Add additional water. Add the remaining 3 cups of water to the blender; adjust the amount of water to your liking.
- Blend until smooth. Blend on high speed for 2 minutes or until the mixture is smooth.
- Strain the juice (optional). Strain through a cotton cloth if you prefer clear, pulp-free juice; press out the pulp with a spoon.
- Serve and store. Pour the juice into a glass and store the rest in an airtight container in the refrigerator for up to 3-4 days.
Nutrition Facts per Cup (250 ml)
(Based on 150 g prunes, total yield: 4 servings)
- Calories: ~105 kcal
- Carbohydrates: ~27 g
- Natural Sugars: ~16 g
- Fiber: ~3 g
- Protein: ~1 g
- Fat: ~0 g
- Potassium: ~315 mg
- Vitamin K: ~26 µg
