The Simple Hack That Makes Baked Goods A Bone Health-Supporting Snack

As a registered dietitian, I am always looking for ways to level up the nutrition in my dishes. From adding mushrooms to my Bolognese sauce to topping baked potatoes with Greek yogurt, there are many simple ways to boost the nutrition content of some favorite foods.

And when it comes to baked treats, the same rule applies. Sure, I can stick with the traditional additions of butter, oil, sugar, or other ingredients that, while help create a delicious nosh, aren’t doing much for me in the nutrition department. Instead, I lean on a simple good-for-you hack that helps boost the nutrition in my brownies without compromising on taste.

Prune Puree – The Secret Ingredient For Better-For-You Baked Treats

Photo Credit:

Mihaita Costin / 500px / Getty Images

California prunes may not be top-of-mind when it comes to a logical addition to baked good recipes. But thanks to the natural sweetness and the perfect consistency, when made into a puree, this fruit is dynamite when added to brownies, cakes, and other sweet treat recipes.

Sure, prunes may be best known to be a gut health-supporting fruit. But their benefits extend far beyond helping people go number 2. Prunes are a natural source of a slew of nutrients that can support bone health, including boron, calcium, and vitamin K. And according to a study conducted out of Pennsylvania State University, eating prunes every day prevented bone loss at the hip and protected against increased fracture risk in postmenopausal women. Specifically, the women who ate 50 grams of prunes (5 to 6 prunes) daily for 12 months preserved hip bone mineral density at 6 and 12 months while total hip bone mineral density decreased among those who didn't eat prunes every day at the same time points.

 How To Use California Prune Puree In Baked Good Recipes

California prune puree can be used as a sub for sugar for those who are trying to reduce their added sugar or added fat intake. It can also be an alternative for eggs for those who are avoiding this ingredient due to allergies, animal rights concerns, or other reasons.

 To make prune puree, simply follow these easy steps (adopted from the California Prunes website):

Ingredients:

• 16 ounces pitted California prunes

• 1/2 cup hot water

Directions:

Combine the prunes and water in a blender. Pulse to combine, then blend until smooth, pourable consistency forms, scraping the sides if necessary. 

Store the purée in an airtight container in the fridge for up to 4 weeks.

Prune puree can be used in the following ways:

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Swap for sugar: Use prune purée to replace anywhere from one-third to half of the sugar in a recipe.

Swap out eggs: To replace 1 large egg, use ¼ cup prune purée. Keep in mind that this works best in recipes that call for no more than 3 large eggs.

Lose the fat: To cut down on fat, replace up to half of the butter or oil with an equal amount of prune purée.

How I Use Prune Puree

photo credit: Sara Haas

Prune puree can be used in a number of different ways, from using it in place of some sugar in muffin recipes to subbing out some fat in cookie recipes. But my favorite way to lean on prune puree is using it when I whip up a batch of classic boxed brownies (yes, using a boxed mix!). This swap comes in handy when I don’t have fresh eggs on-hand and I need a swap that doesn’t result in any off-tasting treats.

And when I am whipping up a batch of brownies for my little one, I sub out some of the fat and replace it with the puree. This helps sneak in some additional nutrients that my kiddo doesn’t always get in adequate amounts in her regular diet (like boron and fiber), while reducing the added fat that she is consuming as well.

Leaning on prune puree and using it in boxed baked good mixes makes for enjoying sweet treats with a surprising boost of nutrients.

This blog post was written in partnership with California Prunes. As always, all opinions are my own.