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We regularly publish some great healthy living tips, new recipes and other Prune tidbits on our blog

r245 Leek Potato and Prune Soup

Posted Fri, Aug 27, 21 by Sunsweet

1. In a large saucepan, heat the rapeseed oil over a medium heat.

2. Add the onions, stir well to coat in oil, and reduce heat to low. Cover and leave to soften – about 5 minutes.

3. Add the leeks, potato and garlic, turning in the onion mix, and increase the heat slightly. Leave for 5 minutes until starting to soften, and the leeks are a vibrant green.

4. Add the butter and the prunes, and stir well to mix. Add the stock, increase heat until the soup starts to bubble, then reduce heat and leave to simmer until all the vegetables are soft – about 10 minutes.

5. Blend the soup until smooth, using a hand-held blender, or by transferring to a food processor. Stir through the parsley, then taste, and season with salt and pepper as necessary.

6. Ladle into warmed soup bowls and serve immediately.

r246 Moroccan Carrot Lentil and Prune Soup

Posted Fri, Aug 27, 21 by Sunsweet

  1. In a large saucepan, heat the rapeseed oil over a medium heat. Add the onions, stir well to coat in oil, and reduce heat to low. Cover and leave to soften – about 7 minutes.
  2. Add all the spices and increase the heat slightly.
  3. Stir well, then leave for a minute or so to cook, before stirring well again.
  4. Add the carrot and the garlic, stir to cover in the spices, then reduce the heat and cover, and leave for 5 minutes to soften.
  5. Check after a couple of minutes, and if they are starting to stick to the bottom of the pan add a splash of water to loosen.
  6. Add the lentils and the prunes, mix well, then stir in the tomatoes.
  7. Bring to the boil, then add the stock and stir well to mix. Increase the heat until the soup starts to bubble, then reduce the heat and leave to simmer until all the vegetables are soft and the lentils have softened and collapsed - about 30 minutes.
  8. Stir through the coriander, parsley, and lemon juice, then taste, and season with salt and pepper as necessary.
  9. Ladle into warmed soup bowls and serve immediately.

Note: this soup can be pureed but it’s more of a meal left chunky.

r247 Fruit Salad with Prune and Zest Cream Cheese Dressing

Posted Fri, Aug 27, 21 by Sunsweet

1. Place all of the dried fruits in a deep dish.

2. Add the prune juice, half the orange juice and half the zest (you’ll use the rest of the orange for the dressing, so set it aside) and stir well.

3. Cover and leave to one side for the dried fruits to plump up – at least 4 hours.

4. To make the dressing, mash the cream cheese in a shallow bowl until creamy, then add the orange juice and zest.

5. Mash again to combine well, and by now the mixture should be quite loose – you’re aiming for the consistency of thickened cream. If needed, add a small splash of milk at this point and combine well, until you have a dropping consistency.

6. Add the walnuts and stir well, then set aside.

7. This is delicious with the fruit warm or cold. It serves well cold but if you prefer warm the fruit salad in a pan.

8. When ready to serve, drain the dried fruits well, and divide between two bowls. (Depending on how large the figs are, I often halve or quarter them so that all the fruits are in proportion)

9. Dollop a generous portion of the dressing on top, and scatter with chopped walnuts, then eat and enjoy!

Tip: This dressing will keep in the fridge, covered, for several days. Simply stir well before serving, adding a tablespoon of milk to loosen if needed.

r248 Prune and Orange Pancakes

Posted Fri, Aug 27, 21 by Sunsweet

1. First, warm the Prune and orange juices in a small pan until just starting to bubble, then add the Prune pieces, cover and set aside for ten minutes (or more if you have time).

2. Sieve the flour and baking powder into a large bowl, and once done make a well in the centre of the mix. In another bowl mix together the milk and eggs, whisking so that they’re properly blended.

3. Slowly pour this egg mixture into the middle of the flour bowl, whisking all the time and gradually incorporating the flour mix. Once all the flour has been mixed in, give it a couple of more slight mixes, but don’t over-do it.

4. Use a slotted spoon to remove the prunes from the warm juice, shaking to remove excess juice, and add them, and the orange zest, to the batter, stirring them in gently. Leave the batter to stand for ten minutes.

5. Meanwhile, place the pot containing the remaining prune and orange juices over a high heat and leave to bubble fiercely for about 2 minutes, until the mixture has reduced by half and is thick and sticky. Put to one side.

6. In a large, heavy-based frying pan, melt the butter over a high heat. Use kitchen paper to wipe out the excess butter. Retain the paper for wiping between batches of pancakes.

7. Once the pan is ready add 2 or 3 large tablespoons of batter (quickly giving the batter a stir beforehand), equally spaced out. Once bubbles start to appear on the top of the pancakes, carefully flip them.

8. Leave to cook for about 1 minute, then transfer to a large plate and cover with a tea towel while you make the remaining pancakes in batches. Use the kitchen paper that has the melted butter on to wipe the pan between the batches.

9. Serve 2 per plate, topped with a dollop of natural yoghurt and drizzled with the sticky reduced juice. Eat immediately. You can top with fresh mint and raspberries if you want them to be even prettier.

r249 Prune Breakfast Detox Smoothie

Posted Fri, Aug 27, 21 by Sunsweet

1. Firstly, place the oats in the blender and blend until you have a fine powder.

2. Then add all the rest of the ingredients, except for the milk and the prune juice.

3. Add enough milk to go half-way up the glass, and top with enough prune juice to cover the solid ingredients.

4. Blend, adding more liquid to get your preferred consistency.

r250 Prune Energy Balls

Posted Fri, Aug 27, 21 by Sunsweet

Note on measurements: the easiest way to make these is to measure the ingredients out in a cup or other container, and then simply keep the proportions as stated below. We used a standard American “cup” – which holds about 250ml of liquid.

* You will need a blender / food processor for this recipe.

1. Place the nuts in the food processor and blitz for a moment.

2. Add the other ingredients, save for the coconut oil and desiccated coconut, and blend well, until smooth.

3. Add a small amount of coconut oil, a few drops at a time, until the mixture is sticky, and holds its shape when you roll a small amount between your fingers.

4. Take a tablespoon of the mixture and roll into a ball, and continue until all the mixture is used.

5. Place a handful of desiccated coconut onto a plate and roll the balls in it, to coat, if using.

6. If you’re in a cold climate, they set right away but a tip is to place in the freezer for about 45 minutes to set, and then store in an air-tight container in the fridge. They will keep for up to a week.

r251 Prune Muffins

Posted Fri, Aug 27, 21 by Sunsweet

1. Pre-heat oven to 200C / 400F / Gas 6, and line a 12-hole muffin tin with paper muffin cases.

2. Firstly, prepare the Prune puree: place the prunes and prune juice in a blender or food processor, and blend until smooth. Place to one side.

3. Place the oat bran, ground almonds and baking powder in a large mixing bowl and stir well.

4. Mix the eggs, milk and vanilla. Add to the dry ingredients and stir well, then add the prune puree and mix to combine.

5. Stir the chopped prunes into the batter – which will be quite loose – then spoon the batter into the muffin cases, filling each one to the top.

6. Bake in the oven for 18-20 minutes, or until a skewer inserted into the centre of a muffin comes out clean.

7. Leave to cool slightly before serving.

r252 Prune Power Health Kick

Posted Fri, Aug 27, 21 by Sunsweet

1. Place all of the ingredients except for the ginger and the Prune juice, into the blender.

2. I like to grate my ginger with a fine grater, so if you have one I recommend you do the same; if you don’t have one then simply chop the ginger as finely as you can and add it.

3. Pour in enough prune juice to barely cover the ingredients, then simply blend everything well.

r253 Prune Refueler Smoothie

Posted Fri, Aug 27, 21 by Sunsweet

1. Simply add all the ingredients to the blender, blend well, and there you have it! Lunch in a glass.

r254 Prune Super Summer Smoothie

Posted Fri, Aug 27, 21 by Sunsweet

1. Place all the ingredients in a blender, and whizz until smooth, pour into classes and add ice to top them up.

r255 Prune Sweet Tropical Kicker Smoothie

Posted Fri, Aug 27, 21 by Sunsweet

1. Place all of the ingredients in the jug of the blender, and blend until you have a smooth consistency.

2. If using a hand blender, omit the ice cubes until the smoothie is blended, and add to the finished drink.

r256 Prune Warm Winter Salad

Posted Fri, Aug 27, 21 by Sunsweet

1. Preheat the oven to 375f/190c/gas 5.

2. To prepare the dressing, place all the dressing ingredients into a jar, close tightly and shake well. Set to one side.

3. Place the chopped walnuts on a baking tray and roast for 5 minutes, shaking once. When browned all over, remove and set to one side. Don’t burn them.

4. Place the cheese rounds on a baking tray lined with parchment or foil. Place in the hot oven and leave until they have started to melt, but are still holding their shape – about 5 minutes. Don’t try to turn them.

5. Place the mixed leaves in a wide, shallow salad dish, arrange the sliced beets on top, and scatter over the sliced Prunes and the walnuts.

6. Remove the hot cheese sliced from the oven, and using a lifter, carefully place them on top of the salad.

7. Drizzle with the dressing, and serve immediately. This salad is delicious with a side of Barley Couscous or Quinoa.

r257 Shaved Salad with Prune Dressing

Posted Fri, Aug 27, 21 by Sunsweet

  1. First make the dressing. Simply take all of the dressing ingredients, place in a jar, close and shake well. Set aside.
  2. Take the apple and all of the vegetables (apart from the rocket / lambs lettuce) and slice them as thinly as you can. You can use a mandolin, but a vegetable peeler works equally well.
  3. Place the green leaves in a wide, shallow serving bowl, and arrange the vegetable and apple slices on top.
  4. Sprinkle over the nuts (and cheese, if using), then top with the chopped parsley.
  5. Just before eating, drizzle with the dressing, toss gently, and serve immediately.

r258 Warm Poached Prunes with Yoghurt

Posted Fri, Aug 27, 21 by Sunsweet

  1. Place all of the ingredients, except for the yoghurt, in a heavy-based pan, place over a high heat, and bring to the boil.
  2. Reduce the heat, cover, and leave to simmer for 10 minutes, then turn off the heat and leave to cool.
  3. Divide the yoghurt between two bowls. Scoop out the prunes with a slotted spoon and place half on top of each helping of yoghurt.
  4. Drizzle with a tablespoon or two of the fragrant liquid, and eat immediately.

R260 Crispy Baked Pork Cutlets with Homemade Tonkatsu Sauce

Posted Fri, Aug 27, 21 by Sunsweet

  1. Preheat oven to 180°C. Line rimmed baking sheet with foil.
  2. For the sauce: Pour boiling water over prunes, let soak 5 minutes then strain, saving 120ml soaking water. In blender or food processor, purée prunes with the water until nearly smooth. Add remaining sauce ingredients, blend until smooth (makes about 235ml).
  3. In large skillet, warm oil over medium heat. Add panko and toast, stirring often, until golden brown. Transfer to a bowl. Beat egg in a second bowl. Put flour in a third bowl.
  4. Place pork between two pieces of cling film. Using a meat mallet, pound to 1/4" thick. Dredge each piece in flour, then egg, followed by panko, pressing firmly to adhere. Place on lined baking sheet and bake until cooked through, about 20 minutes.
  5. To serve, slice pork into strips, place on a plate and distribute shredded cabbage and lemon wedges evenly. Spread a little sauce over the top. Serve more sauce on the side for dipping.

R261 Cannoli French Toast

Posted Fri, Aug 27, 21 by Sunsweet

  1. Preheat oven to 170°C and coat bottom of a 13" x 9" baking dish with 30g butter.
  2. Cut a large pocket in each bread slice without cutting all the way through.
  3. Stir together ricotta cheese, icing sugar and cream cheese in a small bowl. Spread equal amounts in each bread pocket and top with equal amounts of prunes; press bread lightly to seal.
  4. Whisk together half and half, sugar, vanilla and eggs in a shallow dish.
  5. Dip each bread slice in the mixture, turning to coat both sides.
  6. Place in buttered dish, overlapping slightly so that the rounded tops are raised a bit. Pour any remaining egg mixture over the top and drizzle with remaining butter.
  7. Let stand for 30 minutes or until egg mixture is absorbed by the bread, tipping pan occasionally.
  8. Bake for 30–35 minutes, or until lightly browned. Place onfour plates and sprinkle with icing sugar, chocolate chips and orange zest, if desired.

R262 Chilli Shrimp Stir-Fry with Lemon, Cilantro and Prunes

Posted Fri, Aug 27, 21 by Sunsweet

  1. Mix shrimp with salt and set aside.
  2. In a small bowl whisk together lemon juice, vinegar, soy sauce, honey and cornstarch. Add prunes and let soak.
  3. In a separate small bowl combine ginger, garlic, green onions and chili flakes. In a third bowl, add yellow onion and jalapeño.
  4. In a wok or large nonstick skillet, heat oil over medium heat for 1 minute. Add ginger, garlic, green onion and chili flakes, then stir-fry until garlic turns ffragrant, about 30 seconds.
  5. Add yellow onion and jalapeño then cook until onion starts to soften, about 1 minute.
  6. Add shrimp and cook partially, about 1 minute.
  7. Add lemon juice, vinegar, soy sauce, honey, cornstarch and prunes, then cook to reduce the sauce and finish cooking the shrimp, about 1–2 minutes.
  8. Garnish with cilantro and serve with rice.

R263 Chocolate Prune Tart with Walnut Cookie Crust

Posted Fri, Aug 27, 21 by Sunsweet

  1. Stir together flour, sugar and nuts in a large bowl. Add butter and mix with a pastry blender until butter is the size of small peas. Stir in the egg a little at a time, adding only until dough comes together.
  2. Press evenly onto the bottom and sides of a 9" tart pan with a removable bottom and prick all over with a fork. Refrigerate for 1 hour.
  3. Preheat oven to 180°c. Bake crust for 25–30 minutes or until golden brown. Remove and let cool.
  4. In a medium saucepan over very low heat, melt cream, chocolate and vanilla together. Remove from heat and let cool slightly, then whisk in cheese.
  5. Press prunes on the bottom of prepared crust, then spread chocolate filling evenly over the top. Cover and chill for at least 2 hours or until firm.
  6. Cut into thin wedges and top each with a dollop of whipped cream and chocolate shavings, if desired.

R264 Gingered Prunes

Posted Fri, Aug 27, 21 by Sunsweet

  1. In a medium saucepan, bring all ingredients except honey to a boil. Reduce heat and simmer uncovered for 15 minutes, or until excess liquid has cooked off, stirring occasionally. Add honey if a sweeter taste is preferred.

  2. TIP: serve warm or cold as a breakfast side, alongside meat dishes, or as a light dessert.

R265 Grilled Chicken with Chipolte BBQ Glaze

Posted Fri, Aug 27, 21 by Sunsweet

  1. Marinated chicken: In a large bowl, mix together garlic, oil and salt. Add chicken and toss to coat. (Chicken can be refrigerated overnight; bring to room temperature before grilling)
  2. Glaze: In a medium saucepan, heat oil over medium heat. Add onion and sweat, stirring occasionally, until they begin to brown, 5 minutes. Add garlic, tomatoes, chipotles, prunes, water and salt.
  3. Bring to a boil. Lower to a simmer and gently cook for 15 minutes, stirring occasionally until prunes are soft. Let sit 5minutes to cool slightly. In a blender or food processor, purée until smooth. (Makes 475ml)
  4. Preheat grill to medium heat. Set aside a bowl with 1 cup of chipotle barbecue glaze and a brush for glazing chicken.
  5. Grill chicken on all sides, ensuring that skin is evenly browned and chicken is cooked through, about 30 minutes. Halfway through cooking, begin brushing chicken with the glaze, rotating the pieces and brushing with more glaze until all the glaze is used.
  6. Serve with corriander, limes, rice and tortillas.
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