Most people know that prunes help keep you regular. But did you also know they have an important role in bone health, too?

With World Osteoporosis day approaching on October 20th, we decided to highlight the power of prunes for helping to strengthen our bones. Osteoporosis, which is a disease that causes bones to become brittle and weak, is more prevalent than you think. About 1 in 3 women and 1 in 5 men over 50 are suffering from this disease. A recent study suggests that only half of Americans are currently taking steps to prevent bone loss. Just 38% of us millennials are even familiar with what osteoporosis is! This is where prunes come in.

Research suggests that eating 5-6 prunes each day may help to prevent bone loss. Additionally, prunes contain potassium, magnesium and vitamin K, all of which are important for bone health. One serving of prunes also contains 3 grams of fiber, which helps prunes to be digested and absorbed by the body more slowly. This can help to sustain energy over a longer period of time, which is especially important if you are looking for a breakfast that keeps you full for a few hours.

These Prune & Berry Crumble Breakfast Bars will actually make you excited to get up in the morning (I mean, a crumble for breakfast…yes please!) It also pairs perfectly with a serving of plain Greek yogurt. Alright, enough chatting..let’s get to cooking! Preheat the oven to 350F. In a small pot, add the blackberries, spices, lime juice, cornstarch, and 1 tablespoon of water. Cook for 2-3 minutes over low heat, and slowly mash up the blackberries with a fork while cooking, until you have a thick jam-like consistency. Set aside.
Next, add the almonds and soaked dates to a food processor, and pulse until you have a chunky paste. When done, add to a bowl and set aside. Next up are our prunes. Add them to the food processor, and pulse until you have a paste. Add to a separate bowl. Add the date almond mix to a parchment paper-lined baking sheet. Form a 8×7″ rectangle with your hands, slowly pressing it into shape. Then add the prune paste on top and slowly work it onto the date base with a spoon (or your hands). Lastly, add the cooled blackberry jam and spread it onto the base.
Now let’s make our oatmeal crumble. Blend half of the oats into a flour-like consistency, and mix that in a bowl with the other half of the rolled oats. Add coconut oil, mix in well with a spoon (or your handy hands) and add on top of the layered base, patting it down as you add it on. Pop in the oven for 45 minutes. Allow to cool, and slice into 6 pieces.
Now you have breakfast for the next few days (hello meal planning!) You can store these in an airtight container for up to 7 days.

PRUNE & BERRY BREAKFAST CRUMBLE BARS

Serves 6

INGREDIENTS

10 Sunsweet pitted prunes
1 cup (fresh or frozen) blackberries
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
Juice of 1/4 lime
1 teaspoon corn starch
1/2 cup almonds
15 pitted dates, soaked in water for a couple hours
1/2 cup rolled oats
1 tablespoon coconut oil

INSTRUCTIONS

Preheat the oven to 350F
In a small pot, add the blackberries, spices, lime juice, cornstarch, and 1 tablespoon of water
Cook for 2-3 minutes over low heat, and slowly mash up the blackberries with a fork while cooking, until you have a thick jam-like consistency. Set aside
Next, add the almonds and soaked dates to a food processor, and pulse until you have a chunky paste
When done, add to a bowl and set aside
Next up are our prunes. Add them to the food processor, and pulse until you have a paste
Add to a separate bowl
Add the date almond mix to a parchment paper-lined baking sheet
Form a 8x7" rectangle with your hands, slowly pressing it into shape
Then add the prune paste on top and slowly work it onto the date base with a spoon (or your hands)
Lastly, add the cooled blackberry jam and spread it onto the base
Now let's make our oatmeal crumble. Blend half of the oats into a flour-like consistency, and mix that in a bowl with the other half of the rolled oats
Add coconut oil, mix in well with a spoon (or your handy hands) and add on top of the layered base, patting it down as you add it on
Pop in the oven for 45 minutes. Allow to cool, and slice into 6 pieces. Enjoy with a serving of plain Greek yogurt!

https://foodheavenmadeeasy.com/prune-crumble-breakfast-bars/