The very short season of the mirabelle coincides with the end of summer. This small plum has a particularity: it belongs to the large Prunus Domesticae family, which gathers plums from all horizons, but it is mainly cultivated in Lorraine. The region is indeed the origin of between 70% and 90% of its worldwide production! The mirabelle is so emblematic there that a festival is dedicated to it every year at the end of August, in Metz. A specific label "mirabelle de Lorraine" has even been established to protect the geographical origin of these little golden fruits. But do you know the virtues of this "made in Lorraine" plum well?
Nutritional Information
The mirabelle will give you the boost you need to face back-to-school time. For example, it contains ascorbic acid, or vitamin C. This powerful antioxidant is essential for strengthening the immune system (1) and fighting oxidative stress (2). The provitamin A of the mirabelle also helps protect the cells of your body: a regular intake of this type of flavonoid acid (3) helps limit the risk of chronic cell degeneration (4), such as AMD. The mirabelle is also particularly rich in insoluble fibers that stimulate and protect the intestinal flora. Regular consumption of this type of fiber facilitates transit while participating in stabilizing the level of glucose in the blood, which implies a decrease in the level of "bad cholesterol" in the blood (5)(6). The active ingredients of the mirabelle are therefore beneficial to your cardiovascular health. Finally, the mirabelle is the perfect fruit for a tasty and light snack: about ten of these little fruits contain only about fifty calories. You can enjoy them without feeling guilty when you have a small hunger, not to mention that they will quickly satisfy you: they contain an exceptional level of pectin, a molecule directly responsible for the feeling of satiety (7).
How to Enjoy the Mirabelle
The mirabelle is very easy to prepare and enjoy. This fruit is very sweet and therefore tasty "naturally" when it is ripe and its skin takes on a beautiful golden color. As it is more convenient to enjoy the mirabelle without peeling it, it is recommended in this case to choose a fruit from organic farming to limit the ingestion of chemicals, mainly retained in the skin of fruits and vegetables. The mirabelle is traditionally cooked in clafoutis, for which you can make a lighter version by adding only a little sugar. For a lighter and original recipe, you can combine the mirabelle with lemon and cinnamon to make delicious smoothies with almond milk. The delicate and elegant flavor of the mirabelle also goes well simply in salads, with other seasonal fruits, such as peaches, other varieties of plums, or even blackberries. Feel free to combine mirabelles with savory flavors: they will bring a sophisticated note to your grilled meats or sauces. You can also make small skewers with dried cheese and mirabelle, for a colorful and vitamin-rich sweet/savory aperitif! Enjoy your meal!
Sources: Aprifel; health passport.
References: (1) Khaw KT, Bingham S, Welch A, et al. Relation between plasma ascorbic acid and mortality in menand women in EPIC-Norfolk prospective study: a prospective population study. (2) Nakatani N, Kayano S, Kikuzaki H, et al. Identification, quantitative determination, and antioxidative activities of chlorogenic acid isomers in prune (Prunus domestica L. ). J Agric Food Chem 2000 Nov;48(11):5512-6. 2000. PMID:13580. (3) Lucarini M, Lanzi S, D'Evoli L et al. Intake of vitamin A and carotenoids from the Italian population--results of an Italian total diet study. Int J Vitam Nutr Res. 2006 May;76(3):103-9. 2006. (4) Willcox JK, Ash SL, Catignani GL. Antioxidants and prevention of chronic disease. Crit Rev Food Sci Nutr 2004;44(4):275-95. (5) Coats AJ. The potential role of soluble fibre in the treatment of hypercholesterolaemia. Postgrad Med J 1998 July;74(873):391-4. (6) Afssa, 2002. Les fibres alimentaires : définitions, méthodes de dosage, allégations nutritionnelles (7) Popov, S. V., Ovodova, R. G., Golovchenko, V. V., Khramova, D. S., Markov, P. A., Smirnov, V. V., ... & Ovodov, Y. S. (2014). Pectic polysaccharides of the fresh plum Prunus domestica L. isolated with a simulated gastric fluid and their anti-inflammatory and antioxidant activities. Food chemistry, 143, 106-113.