A Plum Good Daniel Fast Smoothie

plum good smoothie

Dried plums are prunes, but don’t let that fact deter you from eating them. They’re sweet, chewy, and satisfying. Following are just a few reasons why dried plums are good for you:

  • Great source of fiber – insoluble fiber for regularity and soluble fiber that helps to lower cholesterol and blood sugar levels.
  • Prevents and relieves constipation.
  • High in vitamin A and beta-carotene (a natural antioxidant).
  • Produce a sense of fullness in the stomach, which can curb your appetite.
  • Good source of iron and potassium.
  • Rich in magnesium, which aids in promoting relaxation (nerves, muscles, and blood vessels), relieving muscle soreness, reducing symptoms of asthma, and even migraine headaches.

Although dried plums are a wonderful snack by themselves, they can also be used in a variety of dishes, such as in this smoothie recipe.

Plum Good Smoothie

1 cup water
1 apple, unpeeled, chopped
1 frozen banana, peeled, sliced
1/4 cup dried plums (about 6)
1 tablespoon flaxseed meal
1 tablespoon unsweetened shredded coconut

Add all ingredients to a blender. Process about 1 minute or until completely smooth.

Yield: 2 servings (serving size: about 1 cup or 8 ounces)

Recipe Notes

  • To prepare banana ahead of time, remove peel and place in a plastic ziptop bag until frozen.
  • Add chopped nuts to boost the protein content.
  • Make it a green smoothie by adding 1 cup spinach or kale. You can also mix in 1 tablespooon of spirulina.


  1. JW Melvin says:

    Can I use prunes to assist in the constipation process???

  2. I’ve never used flaxseed or flaxseed meal before. What’s the benefit/purpose? Is it ok to leave it out of recipes? Thanks!

    • Flaxseeds are high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. But they’re difficult to digest, so I like to use flaxseed meal in my recipes (flaxseeds that have been ground into a fine powder). Flaxseed meal doesn’t have a taste, but it boots the nutritional content of recipes when it’s included. And, yes, it’s always optional!

  3. Karen Mosley says:

    I would like to try the smoothies, but they all have banana in them. I don’t like bananas. Is there a smoothie without bananas.
    Thank you!