How To Make Prune Juice

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Prunes are one of the most popular fruits in the world. They are rich in Vitamin B6, potassium, fiber, and manganese.

In fact, prunes contain more vitamin K than spinach, broccoli, and kale combined. They are also high in antioxidants like quercetin and anthocyanins.

The best part about prunes is that you don’t even have to peel them. Just cut them into small pieces and soak them overnight in water.

Then drain out the excess water and dry them completely. You can store them in airtight containers for up to 3 months.

You can use dried plums for making prune juice because they are readily available. If you want to try making juice with fresh plums, that’s easy too. 

Simple Recipe

This recipe is perfect for those days when you just want to relax and chill out but still want your prune juice fix.

You don’t have to spend hours making it. All you need is a blender and some ingredients.


1 Cup of water

2 Cups of Prunes

1/4 Teaspoon of Stevia Powder


Put all the ingredients into a blender and blend well.


Add To Juices

One of the best ways to consume dried prunes is to add them to juices. They are very easy to digest and provide energy.

You can drink prune juice alone or mix it up with other fruits like apples, oranges, pears, etc.


1 cup of dried plums

2 cups of water

Sugar –optional


Place the dried plums in boiling water for about 10 minutes.

Then strain out the liquid and let it cool down. Add sugar if you want. Mix well and store in glass bottles.

Prune Juice Smoothie

Recipe 1

This fruity drink is packed with nutrients like vitamins A, and B6, potassium, calcium, iron, and fiber. Plus it tastes great!


1 cup frozen blueberries

2 cups unsweetened apple juice

½ cup prunes

¼ teaspoon cinnamon


Combine ingredients in a blender and blend until smooth. Pour into glasses and serve immediately.

Recipe 2

To add extra fiber to prunes, and to boost the nutrients, try making a smoothie out of spinach, prune juice, and cucumbers.

This recipe is simple enough to do every day. A great way to drink up those greens!


2 cups raw spinach

1 cup prune juice

1 cup chopped cucumber


Put everything into a blender and blend until smooth. Serve immediately.

Why Prune Juice?

As we’ve seen prunes are dried plums that contain lots of nutrients like vitamins A, B6, E, and K, calcium, iron, magnesium, phosphorus, zinc, copper, manganese, niacin, riboflavin, thiamine, folate, pantothenic acid, biotin and many others.

How To Make Prune Juice 1

They are very beneficial for our bodies because they provide us with essential minerals, vitamins, proteins, and carbohydrates.

These fruits are rich in dietary fibers, which keep you full for longer periods of time. Fiber helps to lower cholesterol levels and prevents heart diseases.

Weight Loss

If you’ve ever tried to lose weight, chances are you’ve heard about the importance of boosting your metabolism.

When you eat foods rich in protein, your body breaks down the food into amino acids, which help build muscle tissue.

This process requires a lot of calories, making it difficult to burn fat without eating enough.

However, prune juice contains a compound called phloridzin, which increases the number of calories burned throughout the day. 

A study published in the Journal of Nutrition found that participants who drank 2 cups of prune juice every day for four weeks increased their metabolic rates by 30% compared to a control group.

Constipation/Blood Pressure/Skin

Prune juice is one of the best natural remedies for constipation.

It contains soluble fibers like pectin and cellulose which help to soften stools and prevent hardening of stool.

It also helps in relieving stomach cramps and indigestion.

Prunes are a rich source of vitamin B6 and potassium which helps to regulate blood pressure and heartbeat.

It also helps in maintaining healthy skin and hair.

Regulates Blood Sugar

In addition to the above, prune juice contains compounds that increase the sensitivity of insulin receptors.

One of these compounds is phlorizin, which blocks the absorption of glucose in the intestines.

Another compound is chlorogenic acid, which reduces the activity of enzymes that break down carbohydrates.

These effects make prune juice a great option for diabetics who struggle to manage their blood sugar levels.


You can make Prune juice either very thick or thin. You can adjust the amount of water accordingly. If you soak and blend the prunes, it makes a thick creamy texture.

Add water according to the consistency that you want.

Storing And Serving

Prune juice can be served chilled or add some ice cubes and serve too. If you are serving it chilled, make sure to use a glass bottle rather than a plastic one.

You can store it in the refrigerator for up to 2 weeks. However, we recommend consuming it within 3 days.


Apart from making plain juice, you can enjoy it with different variations in your juice like adding dates and honey, litchi pulp, crushed mint leaves, etc.

This recipe is very easy to follow and does not require many ingredients. All you need are prunes, water, sugar, and some spices.


• 2 cups of prunes

• 4 cups of water

• 3/4 cup of sugar

• A pinch of salt

• Few drops of vanilla essence

Blend together and enjoy!

Making The Perfect Drink

The first step is to choose a good quality prune juice.

You can find them at most supermarkets, and they come in either dried or fresh varieties.

Fresh prunes are much better than dried ones, but it’s up to personal preference.


Prune juice is an excellent drink for people looking to boost their energy levels.

It has many health benefits such as reducing cholesterol, improving digestion, controlling diabetes, and helping to maintain a healthy immune system.

The juice is simple to make and doesn’t require any special equipment.

Just get yourself a good quality of prunes, water, and sugar, and let the machine do its job.

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