The ability of plums and prunes to increase absorption of iron into the body has also been documented in published research. This ability of plums and prunes to make iron more available may be related to the vitamin Ccontent of this fruit. Our food ranking system qualified plums as a very good source of vitamin C.In addition to assisting with absorption of iron, vitamin C is needed in the body to make healthy tissue and is also needed for a strong immune system. Getting a little extra vitamin C around cold and flu season is a good idea, and may also be helpful for people who suffer from recurrent ear infections. Vitamin C also helps to protect cholesterol from becoming oxidized by free radicals. Since oxidized cholesterol is the kind that builds up in the arteries and causes damage to blood vessels, some extra vitamin C can be helpful for people who suffer from atherosclerosis or diabetic heart disease. In addition, vitamin C can help neutralize free radicals that could otherwise contribute to the development or progression of conditions like asthma, colon cancer, osteoarthritis, and rheumatoid arthritis, so vitamin C may be able to help those who are at risk or suffering from these conditions. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
# Sauté the chopped onions in the vegetable or olive oil until golden, then add the turmeric and sauté for a few minutes.
# Add the chicken and sauté until it changes color, about 4 minutes on each side.
# Dilute the tomato paste in 1 cup of water, then add lime or lemon juice, brown sugar, salt, pepper, and cinnamon.
# Pour it over the tomato mixture over chicken, then cover and let simmer for 15 minutes.
# Add the plums to the chicken, bringing it all to a boil, then reduce the heat to low and let simmer for another 25-30 minutes. If it needs more water, add up to 1/2 a cup. In the end you want a thick sauce covering your chicken and fruits. If it has too much liquid, uncover and let the water evaporate, but be careful not to lose too much liquid and run the risk of the chicken sticking in the bottom of the pot.
# While chicken is simmering, soak the barberries in water for 15-20 minutes, then drain well. Place the barberries in a pan, then pour olive oil or butter on top. Fry them on medium heat for only 2-3 minutes or until the oil sizzles. Turn off the heat and pour two tablespoons of sugar over the barberries. Mix them gently and keep them undisturbed to garnish the stew when is ready.
# When chicken is done simmering, add barberries for garnish. I often like to serve this dish with julienne fries, but regular French fries are good, too.
Iranian Main Courses: Khoresh Aloo Esfenaj (Spinach and Plum Stew)
