Let’s talk about oatmeal cookies. They typically get a bad rap with most people choosing all other varieties first and leaving these behind. I think the reason why these cookies are so underrated is because you just haven’t had the right oatmeal cookie. This recipe will change all of that!
Plums are a type of stone fruit with a delicious sweet flavor. The fruit grows on trees that, once planted, can take four to six years to even bear fruit according to the California Prune Board. Even at that point, the tree needs eight to 12 years before it can reach its full production capacity. Plums typically ripen in the summer and are then harvested.
There are a variety of different types of plums, and their dried version is known as prunes. Convenient and flavorful, prunes are a versatile dried fruit that can be enjoyed on their own or incorporated into a variety of dishes.
Although this fruit offers up some serious health benefits, make sure to pay attention to ingredient lists and purchase varieties that solely list prunes as the only ingredient (try to avoid options with any added sugars or oils). Here’s everything you need to know about prunes and why they are worthy of a spot in your grocery cart.
These Soft Granola Bars are perfect for snacking and are great for an after school treat. So delicious they’ll become your new fruity favorite.
Recipe Using Dried Apricots
I’ve used Dried Apricots to flavor these granola bars because we purchased a lot of them earlier in the year to test this No Bake Apricot Cheesecake.
I developed this recipe because I was looking for ways to use up the apricot-pecan mixture. It can be made with ½ cup of the apricot mixture leftover from the cheesecake.
It turns out these soft granola bars tasted so wonderful that I decided they needed a recipe of their own.
Are These Bars Gluten Free?
The remaining ingredients are fairly simple:
- Rice Crisp Cereal
- Quick Cooking Oats
- Brown Sugar
- Vanilla Extract
This recipe isn’t vegan since it has honey and butter. But, check your ingredients because it can be easily made as gluten free. Always nice to find a quick, no-bake gluten free snack.
How to Make the Apricot Walnut Mixture
I’ve used a food processor to chop the apricots and walnuts. There’s a little bit of sugar added to help keeping it from forming a big clump.
I honestly didn’t know whether our food processor would chop such a small amount. I was pleasantly surprised. But, I think a smaller food chopper would have been better.
It yields only a ½ cup of apricots and walnuts. It seems a shame to bring out such a large appliance, no matter how much I love this Ninja blender combination.
Have a look at this Ninja Professional Plus Kitchen System (aff link) at Amazon. It’s the one we use and includes the blender, a food processor bowl and two to-go cups.
Shaping the Granola Bars
Using a flat surface, like the bottom of a glass or measuring cup, press the granola bar mixture into the baking dish.
You’ll be pressing the mixture for at least 4 minutes. Time yourself. If you don’t get this pressed enough, they will not stay together.
If you find that the measuring cup sticks too much, try placing some parchment paper on top of the granola and press the cup onto the paper.
Once pressed, refrigerate for 2 hours before cutting.
How to Store
Store in an airtight container or bag in the refrigerator. They will keep for about 4-5 days, if they actually last that long. These are usually gone well before that around here.
If they’re too cold right out of the refrigerator, let them sit on a counter for about 5 minutes before eating.
Store in the freezer for 2-3 months.
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- 42 Kcal / 180KJ
- 0.8g Protein
- 0.1g Fat
- 10.2g Carbohydrate
- 2.3g Fibre
- 228mg Potassium
- 0.78mg Iron
A 30g portion, which is about two prunes, counts as one of your 5 a day. Check out our printable infographic to find out what else counts towards your 5-a-day.
Be aware that prunes packaged in juice or syrup may be higher in added sugar.
1. May support bone health
Including prunes in your diet may be beneficial for maintaining healthy, strong bones. In fact, animal studies suggest prunes are effective at not only preventing bone loss but helping to reverse it too. This makes them especially relevant for mid-life adults who may be at risk of osteoporosis.
2. May promote a healthy heart
A plentiful source of fibre, prunes are especially rich in a soluble fibre called pectin, which may help balance cholesterol levels. However, it’s not just the fibre which is beneficial the protective antioxidant properties of prunes appears to also help lower blood pressure as does the vitamin and mineral contribution, particularly the high levels of potassium.
3. May reduce the risk of type 2 diabetes
Eating fruit in its whole form, such as prunes, is associated with a reduced risk of type 2 diabetes. There are a number of explanations for this including their high fibre content, their rich phytochemical levels and micronutrient contribution. Furthermore, despite their sweet taste prunes don’t actually cause the typical rise in blood sugar and insulin seen after eating sweet foods.
4. May slow the ageing process
Prunes may help slow the ageing process, they do this thanks to their exceptionally high antioxidant levels, which is thought to be as much as twice that of other fruit and vegetables.
Animal studies have shown that feeding diets rich in these antioxidants appears to have a beneficial effect on alleviating levels of anxiety which in turn may reduce oxidative stress in the brain and delay its adverse effects on cognitive function.
5. Supports digestive health
As well as being rich in fibre prunes also supply sorbitol and phytonutrients which all work to support bowel function. This means eating prunes can increase stool volume and frequency making them a natural laxative which helps to promote healthy bowel movements. They also have prebiotic properties which means they supply the fuel to support the beneficial bacteria which reside in our intestines.
If you are experiencing constipation it’s worth visiting your GP to ensure that there are no underlying reasons. However, there is some evidence that prunes may help relieve constipation, and may in fact be better than other natural foods such as psyllium husks.
A recent study using 80g of prunes with 300ml of water a day for four weeks saw improvements in bowel function. However, it’s worth remembering we are all different and prunes may not work for everyone.
Staying hydrated is a great way to protect your organs, and it’s also one of the secrets to healthy skin. Drinking the recommended eight glasses of water per day is good for this. But one way to add some extra flavor and nutrients to your day is by including prune juice in your diet.
Prune juice is made from dried plums, or prunes, which contain many nutrients that can contribute to good health. Prunes are high in sugar, making them a good source of energy. They also have a low glycemic index, meaning they don’t cause a rapid hike in blood sugar levels.
What’s more, prunes are high in fiber, which promotes bowel regularity.
Here are 11 top health benefits of prunes and prune juice.
Prunes are high in fiber, which helps prevent constipation. Chronic constipation is a common problem in older adults and can also be a painful problem for infants. Constipation can also lead to hemorrhoids.
Prune juice acts as a laxative thanks to its high sorbitol content. Ask your doctor if it’s right for you or your child.
One 1/4-cup serving of prunes (40 grams, or about 5 prunes) contains 2.8 grams of dietary fiber.
“Dietary guidelines for Americans: 2020-2025” recommends that females 30 years and younger get 28 grams of fiber each day, and males in this same age group get 34 grams. Females and males between 31 and 50 years of age should aim for 25 g and 31 g of fiber, respectively.
The recommended fiber intake for women and men over 51 is still less, at 22 g and 28 g, respectively.
While prune juice doesn’t contain the same amount of beneficial fiber as the whole fruit, it still retains some fiber and many of the vitamins and minerals that the whole fruit provides.
An overactive bladder can be uncomfortable to deal with, but in some cases, adding fiber to your diet may help. While an overactive bladder can be caused by many things, sometimes constipation can increase the frequency of urination.
- 1 cup prune juice
- 1 cup applesauce
- 1 cup oat bran or unprocessed wheat bran
However, it’s important to talk with your doctor if you notice changes to your bowel or bladder habits. Your doctor can diagnose the cause and help you select any treatments that may be needed.
Prunes are a good source of potassium, an electrolyte that assists in a variety of vital bodily functions. This mineral helps with digestion, heart rhythm, nerve impulses, and muscle contractions, as well as blood pressure.
A 1/4-cup portion (40 grams, or about 5 prunes) contains 293 milligrams of potassium. This accounts for nearly 6% of the Daily Value (DV). Most adults should consume about 4,700 mg of potassium a day.
Prunes aren’t just high in potassium — they also contain lots of key vitamins. A 1/4-cup portion (40 grams, or about 5 prunes) contains:
Prunes also contain minerals, including 13% of the DV for copper per serving.
Anemia occurs when the body doesn’t have enough healthy red blood cells, which iron helps to make. Shortness of breath, irritability, and fatigue are all signs of mild anemia.
Prune juice is a good source of iron. Depending on what’s causing your iron deficiency, eating a variety of iron-containing foods may help you to prevent and treat it.
A 1/4-cup serving of prunes contains 0.37 mg of iron, which provides just 2% of the DV. A cup of prune juice, on the other hand, contains 3 mg, or 17% of the DV, making it a good source of iron.
Your doctor or a registered dietitian can help you choose the right foods to address iron deficiency.
Dried prunes are an important source of the mineral boron, which may help build strong bones. In addition, boron deficiency may be linked to lreduced mental alertness.
One cup of prune juice contains 1.43 milligrams of boron.
Prunes may be especially beneficial in fighting bone density loss linked to radiation treatments, such as some cancer treatments. A 2016 animal study found that dried plums and dried plum powder can reduce radiation’s effect on bone marrow, preventing bone density loss and promoting bone health.
Prunes even have some potential as a treatment for osteoporosis. Another study presented evidence that dried plums can prevent loss of bone mass in postmenopausal women with bone density loss (osteopenia). Only 50 grams (or five to six prunes) a day were necessary to see benefits.
Further studies suggest that a 50-gram daily portion of prunes may protect bone health in older men and in postmenopausal women.
Fat and cholesterol can collect in your arteries to form a substance called plaque. When plaque builds up in your arteries, it can cause atherosclerosis, a narrowing of the arteries. If left untreated, this condition can lead to heart failure, stroke, and heart attack.
Research suggests that dried prunes may help slow the development of atherosclerosis. There are a few possible reasons for this.
One study found that prune essence concentrate can have a positive effect on cholestorol levels. Pectin, a type of fiber found in prunes, may help to lower the amount of cholesterol your body absorbs.
Another study in postmenopausal women found that a 50-gram to 100-gram daily portion of prunes may lower certain risk factors for cardiovascular disease, including cholesterol levels and signs of inflammation.
Potassium-rich foods such as prunes and prune juice may help some people with high blood pressure manage the condition. According to the American Heart Association, healthy adults with high blood pressure can discuss this approach with their doctors.
However, increasing your potassium intake is not recommended for people with certain health conditions such as kidney disease.
While there’s no scientific evidence that prunes alone can lower your blood pressure, you can ask your doctor whether this food may be beneficial for you.
Prunes can help you manage your weight. They do this by keeping you feeling full for longer. The reason for this is likely twofold.
First, prunes contain lots of fiber, which is slow to digest. Slower digestion means your appetite stays satisfied for longer.
Second, prunes have a low glycemic index (GI). This means they raise the glucose (sugar) levels in your blood slowly.
In animal models, the high sorbitol content of prunes may reduce glucose absorption during digestion. However, human studies are needed to confirm this effect.
A 2022 review found that a low-GI diet was more effective for managing weight and blood glucose when compared to a high-GI diet. These effects were found in people with metabolic conditions such as obesity, metabolic syndrome, diabetes, and cardiovascular disease.
Prunes contain polyphenols, antioxidant compounts that may reduce inflammation in your body. Polyphenols are thought to support healthy functioning in many areas — your digestion, nervous system, heart, blood vessels, and more.
The polyphenols found in prunes appear to have potent antioxidant and anti-inflammatory effects. In test tube studies, markers of inflammation and oxidation dropped by 43% and 32% when prune polyphenols were used. Researchers are continuing to study the benefits of prune polyphenols in humans.
It might come as a surprise, but your overall health is linked to the bacteria in your gut, also known as your gut microbiome.
One animal study suggested that eating dried plums can positively affect and increase microbiota (or beneficial bacteria) throughout the colon. The researchers suggest that this might help lower your risk for colon cancer. However, more studies are needed before making any strong anti-cancer claims.
Another study in humans suggested that eating prunes may increase bifidobacteria in your gut microbiome. This type of bacteria has been linked to good gut health.
Although they’re tasty and have many health benefits, prunes and prune juice can also have a few negative effects.
Gas and bloating
Prunes can cause gas and bloating for some people. They contain sorbitol, a sugar that is known to cause these effects. Dietary fiber, also found in prunes, can also lead to gas and bloating.
If you’re concerned about bloating or gas, consider introducing prunes into your diet slowly. This will give your digestive system time to adjust to them, and symptoms may be reduced.
Anecdotally, some people connect eating prunes with digestive upsets like diarrhea and constipation. But based on the available evidence, prunes are generally well tolerated, and a daily serving of prunes is not likely to cause these symptoms.
You shouldn’t drink prune juice if you’re already experiencing diarrhea.
Sugar and calorie content
The sugar and calories found in prunes makes them a good source of energy. But if you’re trying to manage your weight, consuming large quantities of prunes and prune juice could have undesired effects.
A 1/4-cup serving (40 grams) of five uncooked prunes has 96 calories and 15 grams of sugar. A 1-cup serving of prune juice has about 176 calories and 41 grams of sugar. The calories and sugar in these food items can add up if you consume them often throughout the day.
If you follow an specialized eating plan
While it’s rare, it’s possible to be allergic to prunes or prune juice. Should you experience allergy symptoms that you think are related to consuming prunes or their juice, stop eating prunes or drinking prune juice and consult your doctor.
Prune juice naturally contains a substance known as acrylamide in very small traces. Acrylamide is considered to be a carcinogen by the National Cancer Institute.
However, the amount of acrylamide found in prune juice is small compared to other foods such as potato chips and french fries, or other exposure sources such as cigarette smoke.
The amount of acrylamide in a serving of prune juice is not known to pose any risk to human health. What’s more, there is plenty of evidence supporting the beneficial health effects of prunes.
Prunes come with a large number of health benefits and can improve digestion while offering needed nutrients. Some people, however, may find it difficult to incorporate prunes into their diet.
Here are some easy ways to add prunes to your diet:
- Eat them alone as a snack.
- Add prunes to your breakfast oatmeal.
- Mix them with nuts, other dried fruits such as apricots, and dark chocolate chips for a healthy trail mix.
- Add them to baked goods.
- Blend them (or use prune juice) for drinks or smoothies.
- Puree prunes and eat them as “prune butter” or jam.
- Add them to a savory stew.
Adding prunes to your diet can be much easier — and more fun — than you’d think. For best results, make sure that you gradually increase your prune intake over time.
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Apricot Walnut Oatmeal Cookies
: 30 min
: 12 min
: 1 hr
- 1 cup (2 sticks) salted butter, softened
- 1 cup (213 g) brown sugar, packed
- ½ cup (99 g) granulated sugar
- 2 eggs, room temp
- 1 Tbsp pure vanilla extract
- 2 cups (240 g) all-purpose flour
- 1 tsp cornstarch
- 1 ¼ tsp baking soda
- ½ tsp salt
- 1 tsp cinnamon
- 3 cups (267 g) old-fashioned oats
- ¾ cup dried apricots, chopped
- 1 cup walnuts, chopped
PREP: Preheat oven to 350 degrees F. Line cookie sheets with parchment paper.
COOKIES: Using a handheld or stand mixer, beat butter for a few seconds until creamy. Add sugars and beat until light and fluffy. Scrape down sides and bottom of bowl as necessary.
Add eggs, one at a time, mixing well after each addition. Mix in vanilla extract.
In a separate bowl, combine flour, cornstarch, baking soda, salt, and cinnamon. Add to wet ingredients and mix until just combined. Scrape down bowl again and then mix in oats, apricots, and walnuts. Chill dough in the refrigerator for 15-20 minutes.
BAKE: Drop cookies by rounded tablespoon onto prepared cookie sheets and bake for 11-14 minutes or until edges are light golden brown. (The centers may still seem soft and that is ok.) (You can chill cookie dough between batches as well. I like to form dough into tablespoon-sized balls and place in freezer for 10 minutes or so before baking.) Let cookies cool on cookie sheet for at least 5 minutes before transferring to cooling rack.
STORAGE: Store in an airtight container at room temperature for up to 1 week, in the refrigerator up to 2 weeks, or in the freezer up to 3 months.
How to add prunes to your diet
Enjoy this yummy dried fruit by itself or try it in a variety of different ways:
- Use prunes alongside your favorite variety of nuts in a healthy homemade trail mix
- Add chopped prunes as a topping to oatmeal or yogurt
- Incorporate prunes in stews or tagine for a sweet savory twist
- Add a prune or two to your morning smoothie
- Toss chopped prunes into salad alongside your favorite veggies and vinaigrette
- Use prunes for natural sweetness and fiber in energy bites
- Bonci suggests adding prune purée to hummus for a naturally sweet plummus
Are prunes safe for everyone?
Some people are allergic to prunes. They fall into the ‘birch pollen’ category of allergens, along with apples and plums, and they may cause itching and swelling of the mouth or throat in those affected.
Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and you should call for an ambulance immediately.
If you are not used to high levels of fibre in your diet but you wish to try prunes to ease constipation, it would be advisable to start with 1-2 prunes each day, with adequate amounts of water, and build up slowly to find your tolerance. Prune juice is unlikely to produce the same effect as the fibre is removed during the juicing process.
Want more like this? Now try…
Quinoa stew with squash, prunes & pomegranate
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Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
Provides a feeling of fullness
Bonci says that research shows prunes may play a role in enhancing satiety or the feeling of fullness. The researchers from the University of Liverpool found that the group who consumed prunes in conjunction with a structured weight management program experienced greater levels of satisfaction compared to the weight management group without prunes. This may be due to the fiber-rich nature of the dried fruit.
Lowers cholesterol levels
A serving of prunes meets 11% of the daily value for fiber, which plays a role in lowering blood cholesterol. Initial research from the University of California, Davis found that men with moderately elevated cholesterol were able to reduce both total and “bad” LDL cholesterol after eating about 12 prunes daily.
What are prunes?
Chewy and sweet, prunes are plums that have been dehydrated for preservation. They can last in your pantry for about six months and provide a ton of versatility in practically any meal. Plus, they are little nutritious powerhouses. “Prunes have many different health benefits, from gastrointestinal health to bone preservation, modulating immune response, diabetes and atherosclerosis and satiety,” says Shirin Hooshmand, Ph.D., Professor of Nutrition at San Diego State University.
Why Trust Good Housekeeping?
As head of the Good Housekeeping Institute Nutrition Lab since 2020, registered dietitian Stefani Sassos is dedicated to evidence-based diet and nutrition reporting. She takes the pulse of the latest nutrition research and trends, translating to readers what principles are science-backed and worth incorporating into a healthy lifestyle (and what fads are worth avoiding). She is passionate about incorporating nutrient-dense whole foods like prunes into a balanced diet to support overall health and wellness.
Nutrition Lab Director
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
How many prunes should you eat a day?
Dr. Hooshmand says how many prunes you should eat in a day depends on the size of the prunes themselves, but current research recommends 50 grams of prunes per day which is equal to about 5 to 6 prunes. If you’re not used to eating prunes or other fiber-rich foods, start slow with 1 to 2 prunes per day and gradually work your way up. “For people who have a low intake of fiber in their diet, in general we recommend introducing prunes gradually, avoid consumption of prunes on an empty stomach and spread the intake throughout the day,” says Dr. Hooshmand.
Bonci agrees and recommends to make haste slowly since prunes do contain sorbitol and that can increase the urge to go. Her suggestion is to divide them over the day. “Even for those with IBD and other gut diseases, eating a small amount of prunes is not too much, but again make haste slowly,” Bonci says. If you’re wondering whether you can eat prunes on an empty stomach, Bonci says you absolutely can and that they are great on their own or can be incorporated into a variety of dishes.
Since prunes are rich in polyphenols, these antioxidants can help decrease inflammation and protect against DNA damage. Compared to fresh plums, prunes dried at 60 and 85°C may actually have a higher antioxidant activity.
How Do I Store Apricot Walnut Oatmeal Cookies?
Store in an airtight container at room temperature for up to 1 week, in the refrigerator up to 2 weeks, or in the freezer up to 3 months.
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- Measure correctly – I highly recommend using a kitchen scale when baking. Because baking measurements need to be exact, using a scale helps to measure as precisely as possible. It quite honestly was a complete game changer for me when I first started using one! I would be lost without it now.
- Room temperature is important! When certain ingredients (eggs, cream cheese, butter, etc.) are listed as room temperature, there are scientific reasons behind this. At room temperature, these ingredients blend together better and result in a smoother batter. Ultimately, you will end up with a better final product!
- To soften butter quickly, slice into small pieces and let sit on the counter while you gather the rest of your ingredients. Room temperature butter may be cooler than you think. You will know it is ready when you press your finger into it, it leaves an indent but does not sink into the butter.
- Chill dough – I recommend chilling the dough prior to forming cookies so that the dough is easier to work with as you are forming the balls. You may also chill the formed cookies prior to baking for extra lift.
Prune Health Benefits
Supports healthy digestion
The fiber content of prunes may be to thank for their laxative effect, but scientists point to the combination of fiber, phenolic compounds and sorbitol within prunes that are likely what does the trick. Research supports that prunes can significantly increase stool weight and frequency, making them a great natural alternative to promote healthy bowel function. California-based registered dietitian Leslie Bonci, MPH, RDN, CSSD, LDN, FAND adds that research suggests that prunes are as effective as over-the-counter products to help with constipation.
Provides a slew of beneficial vitamins and minerals
Prunes are a rich source of complex carbohydrates, fiber and are relatively low in calories. But they also provide a variety of beneficial vitamins and minerals. A serving of just four prunes (38g) provides:
Is prune juice healthy?
Unlike other fruit juices, most popular brands of prune juice do actually contain a good source of fiber per serving. Warm prune juice itself has been long used as a natural constipation remedy as well. “In my opinion, consuming prune juice could probably be effective in terms of bone health to some degree, but we only have data from clinical trials testing effects of whole prunes on bone health,” says Dr. Hooshmand.
Supports healthy bones
Dr. Hooshmand has been conducting research in the area of bone health and prunes for the past 15 years. In a recent clinical trial, Dr. Hooshmand and her team found that osteopenic for postmenopausal women, eating 5–6 prunes per day for six months was effective in preventing bone loss. “Previous research also found that eating 10–12 prunes per day for one year was associated with increased bone mineral density and improved indicators of bone turnover in postmenopausal women,” she says.
Apricot Walnut Oatmeal Cookie Key Ingredients
Let’s take a closer look at the ingredients that make up this delicious cookie.
I prefer to use salted butter in most of my recipes but if you are using unsalted, you may need to increase the amount of salt in the recipe a little.
We use both brown sugar and granulated in this cookie. Each plays a different role with regard to both flavor and texture. Granulated sugar, when creamed with butter, aerates the dough creating a light, puffy cookie. Meanwhile, brown sugar contains molasses which helps to make the cookie soft and chewy.
Eggs give your cookie structure and serve as a binder.
Vanilla extract acts as a flavor enhancer. I always use pure vanilla extract in my baking. It really elevates the quality of your baked goods.
I use King Arthur flour for all of my baking needs. (Not an affiliate – just really like their flour!) This specific all-purpose flour has a higher protein percentage (11.7%) than most other brands. A higher protein percentage equates to a stronger flour. All-purpose flour serves a wide variety of baking needs from cakes to pies to some breads.
Cornstarch helps the cookies to not spread as much and creates a tender crumb.
Baking soda helps to leaven the cookie by releasing carbon dioxide. This is a chemical reaction that occurs when the baking soda mixes with brown sugar.
Salt acts to enhance the flavor of the cookie, balancing the sweetness.
Ground cinnamon adds spice and warmth to the cookies.
I prefer to use old-fashioned rolled oats when making oatmeal cookies. Specifically, I use the gluten-free version as they are my favorite! Old-fashioned rolled oats are thicker and heartier than quick oats, providing a chewy texture and nutty flavor.
Apricots and Walnuts
The apricots and walnuts are completely optional in this recipe. For the apricots, we use dried apricots that we then chop up into small pieces. If you prefer raisins instead, feel free to use them! Or, if you would like to replace the walnuts, substitute the nut of your choice.
Stabilizes blood sugar levels
The popular dried fruit is rich in fiber and contains a combination of both insoluble and soluble fiber Bonci says. The soluble fiber specifically is slow-moving and can assist in regulating blood sugar levels. Prunes are also naturally sweet without any added sugar, making them a healthier sweetener alternative in baked goods and more.