Stone fruits like plums are a delicious and nutrient-dense way to enjoy natural sweetness while keeping meals light and heart-friendly. This roasted plums with nut crumble recipe perfectly aligns with the principles of the DASH diet, emphasizing whole foods, healthy fats, and natural sugars.
If you’re looking for a wholesome dessert, a tasty brunch option, or a nutritious snack, this dish provides a satisfying blend of flavors and textures without excessive sodium or refined sugars.
The Benefits of Stone Fruits in a Healthy Diet
Plums are a fantastic source of vitamins, antioxidants, and fiber, making them an excellent choice for anyone following a balanced eating plan. Their naturally sweet and slightly tart flavor enhances both sweet and savory dishes.
Beyond their health benefits, plums add versatility to meals. They can be roasted, grilled, blended into smoothies, or enjoyed fresh.
When paired with a nutty crumble topping, they develop a caramelized, tender texture that melts in your mouth while providing a delightful crunch.
Why This Dish Fits the DASH Diet
The DASH diet focuses on reducing sodium intake while increasing the consumption of fruits, vegetables, whole grains, nuts, and lean proteins. This roasted plums with nut crumble recipe aligns perfectly with these goals by using natural sweeteners, healthy fats, and whole grains.
- Low in Added Sugars: Instead of relying on refined sugars, this dish uses honey and pure maple sugar, both of which add a natural sweetness without overpowering the dish.
- Heart-Healthy Fats: The inclusion of nuts provides unsaturated fats that support heart health while adding texture and flavor.
- Rich in Fiber: Plums, whole-wheat flour, and nuts all contribute to the fiber content, which helps with digestion and satiety.
- Naturally Low in Sodium: This recipe avoids processed ingredients, keeping sodium levels minimal, which is a core focus of the DASH diet.
A Dessert That Doubles as a Nutritious Snack
One of the best aspects of this recipe is its flexibility. While it makes a fantastic dessert, it can also be served as a nutritious snack or even a breakfast topping. Consider these serving ideas:
- Spoon over Greek yogurt for a protein-packed start to the day.
- Serve alongside steel-cut oats for a fiber-rich breakfast.
- Pair with cottage cheese for a satisfying snack that balances protein and healthy carbs.
- Enjoy as-is for a light yet indulgent treat.
How to Make Substitutions for Different Diets
This dish is easy to modify to accommodate various dietary preferences:
- Vegan-Friendly: Swap honey for agave syrup or additional maple sugar. Use a plant-based yogurt alternative.
- Gluten-Free: Replace whole-wheat flour with almond flour or a certified gluten-free flour blend.
- Nut-Free: If you have a nut allergy, consider using sunflower seeds or rolled oats instead of nuts.
- Lower-Sugar: Reduce the amount of honey or maple sugar and rely on the natural sweetness of the fruit.
Tips for Enhancing the Flavor
To get the most out of this dish, consider these expert tips:
- Choose ripe plums. The riper the fruit, the sweeter the final dish will be, reducing the need for added sweeteners.
- Experiment with nuts. Try a mix of almonds, pecans, or walnuts to create different textures and flavors.
- Toast the crumble topping. For an extra layer of depth, toast the nuts and flour mixture lightly before baking.
- Add warming spices. A pinch of cinnamon or cardamom can complement the roasted plums beautifully.
A Balanced Treat for Any Occasion
This roasted plums with nut crumble recipe proves that healthy eating doesn’t have to be bland or restrictive.
It embraces the natural sweetness of fruit, the crunch of nuts, and the richness of Greek yogurt—all while aligning with the principles of the DASH diet.
Roasted Plums with Nut Crumble (DASH Diet Friendly)
Equipment
- Baking dish
- Mixing bowl
- Small baking sheet
Ingredients
For the roasted plums:
- 4 large plums halved and pitted
- ¼ cup honey
- ¼ cup freshly squeezed orange juice
For the nut crumble:
- ¼ cup whole-wheat pastry flour
- 1 tablespoon pure maple sugar or coconut sugar
- 1 tablespoon coarsely chopped nuts almonds, pecans, or walnuts
- 1½ teaspoons canola oil
- ½ cup plain Greek yogurt for serving
Instructions
- Prepare the plums: Preheat the oven to 400°F. In a baking dish, whisk together the honey and orange juice. Arrange the plums cut-side down in the dish. Roast for 15 minutes, then turn the plums over and continue roasting for another 10 minutes, or until they are soft and caramelized.
- Make the crumble topping: While the plums are roasting, mix the whole-wheat pastry flour, maple sugar, chopped nuts, and canola oil in a bowl. Spread the mixture on a small baking sheet and bake for about 5 minutes, stirring occasionally, until lightly golden. Remove from the oven and let it cool.
- Assemble and serve: Once the plums are done, drizzle them with the pan juices. Sprinkle the nut crumble on top and serve with a dollop of plain Greek yogurt.
Notes
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.