We regularly publish some great healthy living tips, new recipes and other Prune tidbits on our blog
r357 Grilled Portobello Mushrooms with Prunes Filling
Posted Fri, Aug 27, 21 by Sunsweet
- Cut prunes into small pieces. Wash cherry tomatoes and cube finely. Peel garlic, wash rosemary and chop both finely. Grate the cheese.
- Mix prunes, tomatoes, garlic, rosemary and cheese with breadcrumbs. Season with salt and pepper. Remove the stems of the mushrooms and fill them with tomato plum mixture.
- Spread some olive oil on the 8 sheets of aluminium foil. Place each mushroom on a sheet of aluminium foil and form a packet. Grill each on a hot BBQ for 6 minutes.
r358 Papaya-Prune Salsa
Posted Fri, Aug 27, 21 by Sunsweet
- Cut papaya in halves, remove seeds and peel. Finely cube the pulp. Cut prunes in half. Roughly chop walnut kernels. Wash and finely chop chilli pepper. Wash the shallots and cut into fine rings. Mix papaya, prunes, walnuts, chili and shallots.
- Mix oil, honey, lime juice, vinegar and a pinch of salt. Add the dressing to prepared ingredients and mix. Wash Thai basil and remove the leaves from the stem. Add to the sauce.
r359 Spicy Prune Barbeque Sauce
Posted Fri, Aug 27, 21 by Sunsweet
- Cut prunes in small pieces. Peel and dice onion. Finely chop garlic. Heat oil in a pan and steam onion on medium heat until glassy. Add garlic, prunes and tomato paste. Sauté lightly. Add ketchup, whiskey, Worcester sauce and apple cider vinegar. Stir in sugar, salt, chili powder, smoked paprika powder and pepper.
- Bring sauce to a boil and let it simmer for 15 minutes. Stirring occasionally, pour the hot sauce in clean mason jars and seal. The sauce is excellently suitable for spare ribs, steaks, chops or chicken wings. The sauce can be stored for 4 weeks when kept chilled.
r360 Vanilla Mint Apples with Prunes
Posted Fri, Aug 27, 21 by Sunsweet
- Mix 375 ml water and 1 tbsp. lemon juice in a bowl. Peel apples, divide them by four and remove the core. Immediately place apple pieces in the lemon juice water mixture to prevent them from going brown.
- Split vanilla bean lengthwise into two halves. Scrape one of the pod halves with the unsharpened side of your knife. Bring 100 ml water, 1 tbsp. lemon juice, 2 tbsp. sugar, vanilla seeds and the vanilla bean to a boil. Wash 3 mint leaves on the stem and add them to the syrup. Take apple quarters out of the lemon juice mixture and add them to the syrup. Sauté them for 12 minutes on low heat. For the last 3 minutes, add the prunes. Allow apples and prunes to cool off in the syrup. Remove mint stems and vanilla bean.
- For the vanilla sauce, scrape the second half of the vanilla bean. Whisk egg yolks, 2 tbsp. sugar, vanilla seeds and starch in a pot. Add milk while whisking the mixture and put vanilla bean in the sauce. Heat on medium temperature and stir well until the sauce gets slightly thick. Do not boil the sauce because otherwise it will clot. Allow to cool off.
- Serve apples and the prunes with vanilla sauce. Crumble Amaretti and sprinkle over the dish. Wash 1 stem of mint and remove the leaves. Garnish dessert with mint leaves and Amaretti crumbles.
r361 Energyballs Matcha
Posted Fri, Aug 27, 21 by Sunsweet
- Blend prunes and almond milk in a mixer. Add almonds, hazelnuts, coconut flakes, cocoa and cinnamon, then blend again.
- Form 12 balls from the prune-nut-mixture and roll it into matcha powder. Refrigerate the energy balls 3 hours.
Tip: As an alternative, you can also roll the energyballs in cocoa powder or coconut flakes.
R362 Asian Fish Curry
Posted Fri, Aug 27, 21 by Sunsweet
- Make a coconut sambal by placing coconut flakes, water, grated lime zest and lime juice in a bowl. Wash the chilli pepper, remove seeds and chop finely. Peel the red onion and garlic. Chop the onion very finely. Chop the garlic finely and put aside half for later. Mix the rest of the garlic, chilli, onion and ¼ to ½ tsp salt with the coconut flakes. Leave aside for later.
- Peel the sweet potatoes, wash and cut into roughly 2 cm cubes. Wash the peppers and cut into roughly 1.5 x 2 cm pieces. Peel and dice the onion. Cut the prunes into halves.
- Heat the coconut oil in the wok. Fry the onion and reserved garlic in the oil for four minutes over a medium heat until translucent. Stir in the Thai curry powder and continue frying for another minute. Add the coconut milk and bring to the boil. Add sweet potato, peppers, prunes and 1 tsp salt, bring to the boil again, cover and allow to simmer for ten minutes on a low heat.
- Rinse the cod in cold water, pat dry and cut into approx. 2 x 3 cm pieces. Rinse the prawns in cold water, pat dry, add to the curry sauce and simmer for about 1 minute. Fold in the cod, cover the pan and cook for approx. 5 minutes. In the meantime, wash the coriander, shake it dry, remove the leaves and roughly chop.
- Sprinkle the prawn and fish curry with coriander and serve with the coconut sambal.
R363 Korean Bulgogi
Posted Fri, Aug 27, 21 by Sunsweet
- Peel the onion and garlic. Cut 1/3 of the onion into rough pieces and put the remaining onion to one side. Place the onion pieces, garlic cloves, pepper, demerara sugar, soya sauce and 2 tbsp of the sesame oil into a mixing jug and mix to produce a thick marinade.
- Halve the onions you have put aside and slice thinly. Cut the steaks into 0.5 cm strips. Halve the prunes. Place everything in a large bowl, mix with the marinade, cover and allow to stand in the fridge for at least 30 minutes (or overnight).
- Cook the rice in salted water according to package instructions. Clean the romaine lettuce and separate into individual leaves, wash, drain and dry. Wash the cucumber, halve it and discarding the end stalks, cut into roughly 0.5 cm-thick slices.
- Heat the remaining sesame oil in a coated wok or a large pan over a high heat. Add the steak mixture and fry until the strips of steak are lightly browned. Wash the coriander, shake it dry and roughly chop.
- To serve, take one lettuce leaf, place some rice, meat, cucumber and coriander on it, roll lightly together and enjoy.
R364 Hawaiian Poke Bowl
Posted Fri, Aug 27, 21 by Sunsweet
- Cook quinoa in salted water according to package instructions. When cooked, place in a large bowl to cool down more quickly.
- In the meantime, wash the spring onions and slice into fine rings. Peel the garlic and chop finely. Wash the fish fillet, dab dry and cut into 1.5 cm cubes. Cut the prunes into halves. Mix the spring onions, garlic, fish and prunes in a bowl together with the soya sauce, sesame oil and lime juice. Cover the mixture and allow to stand for at least 30 minutes in the fridge.
- Toast the white and black sesame seeds in a pan over a medium heat until golden and transfer to a plate to cool down.
- Wash the cucumber, cut into quarters lengthwise, remove the stem end and cut into thin slices. Halve the avocado, remove the stone, scoop out the flesh with a tablespoon and cut into 1 cm cubes.
- Divide among four dishes with the quinoa first, then the fish mixture, the cucumber and finally the avocado. Cut off some cress and distribute it over the portions. Sprinkle with sesame seeds and serve.
R365 Mangetout salad
Posted Fri, Aug 27, 21 by Sunsweet
- To blanch the mangetout, add 1 tsp of salt to 1.5 litres of water and bring to the boil. In the meantime, wash the mangetout and then add to the boiling water. Bring to a rolling boil and cook for 1 minute without a lid, then remove with a slotted spoon. Place in a bowl of cold water to cool quickly and then drain in a colander.
- Combine lime juice, honey, 1 tsp salt, cayenne pepper and sesame oil in a salad bowl. Cut the prunes into quarters. Wash the cucumber and slice thinly. Mix prunes, cucumber and mangetout with the salad dressing, cover and leave to stand for 10 minutes.
- In the meantime, toast the sesame seeds in a pan over a medium heat until golden and transfer to a plate to cool down. Wash the coriander, shake it dry, remove the leaves and chop.
- Divide the salad into portions and scatter the sesame seeds and coriander over it.
R366 Fruit, nut and goats cheese salad
Posted Fri, Aug 27, 21 by Sunsweet
- Place 75 g of the raspberries, mustard, honey, balsamic vinegar, hazelnut oil, olive oil, salt and pepper in a mixing jug and mix to produce a thick dressing.
- Wash the salad leaf mix, drain well in a colander and divide among four deep serving bowls. Peel the onion, cut into fine rings and distribute over the salad leaves. Sprinkle with raspberry dressing. Add prunes and remaining raspberries to the salad portions. Crumble soft goats' cheese over the salad portions, sprinkle with the chopped hazelnuts and garnish with thyme.
R367 Watermelon, feta and rocket salad
Posted Fri, Aug 27, 21 by Sunsweet
- Mix together the lemon juice, oregano, salt, pepper and olive oil in a salad bowl. Peel the garlic, crush it in a garlic press and add to the bowl. Wash the mint, shake it dry, remove the leaves and cut into thin strips. Cut the prunes into quarters. Stir the mint and prunes into the bowl with the other ingredients.
- Wash the rocket leaves and drain well in a colander. Cut the watermelon flesh into roughly 2 cm cubes. Peel the onion, halve it and cut into very fine rings. Cut the feta cheese into roughly 1 cm cubes. Shortly before serving, carefully fold first the rocket and onion into the salad dressing and then the melon and feta cheese.
R368 Pumpkin crumble
Posted Fri, Aug 27, 21 by Sunsweet
- Grease the baking tin. Halve the pumpkin, deseed, peel and cut into approx. 1.5 cm cubes. Peel and grate the ginger. Mix pumpkin, ginger, lemon zest, vanilla sugar, 25 g of the demerara sugar and ½ tsp cinnamon in a bowl. Place into the baking tin. Halve the prunes and mix together with the pumpkin cube mix.
- Preheat the oven to 190°C (fan 170°C). Combine the flour, remaining demerara sugar, salt and remaining cinnamon in a mixing bowl. Cut the butter into small pieces and add to the mixture. Rub the butter into the flour mixture to form a crumble topping and then spread over the pumpkin mix. Bake the crumble in the middle of the oven for approx. 35 minutes.
- Take it out of the oven and place on a cooling rack. Serve portions of the crumble with slightly softened vanilla ice cream as a topping.
R369 Granola smoothie bowl
Posted Fri, Aug 27, 21 by Sunsweet
Granola:- Have deep baking tray ready. Preheat the oven to 160°C (fan 140°C). Melt the butter and honey in a saucepan over a low heat and then remove from the hob.
- In the meantime, mix together oat flakes, coconut flakes, sunflower seeds, almonds, vanilla sugar and cinnamon in a large bowl. Add the butter and honey mixture, stir in well and spread over the baking tray. Bake in the middle of the oven for about 20-22 minutes until golden brown, stirring after 10, 15 and 20 minutes so that the mixture bakes evenly. After baking, place the tray on a rack and let it cool down for at least 30 minutes.
- Cut the prunes into quarters and mix them with the granola just before serving.
R370 Panforte
Posted Fri, Aug 27, 21 by Sunsweet
- Preheat the oven to 150°C (fan 130°C). Lay the baking paper on the base of the spring-form cake tin, place the ring over the base and tighten it. Cut off overlapping baking paper all the way round. Grease about 3 cm up the sides of the tin.
- Mix together hazelnuts, walnuts, wholemeal flour and candied orange peel in a mixing bowl. Chop prunes and ginger and stir into the mixture.
- Heat honey, water, demerara sugar, salt and cinnamon together in a saucepan. Stir and then allow to simmer for about 1 minute until the sugar has dissolved. Allow to cool and add to the prune and nut mixture. Mix together with a sturdy wooden spoon then use your hands, if necessary moistened with a little water, until you get a very firm, sticky dough.
- Place the dough into the prepared spring-form cake tin, press down firmly with your hand and smooth the top. Bake the panforte in the middle of the oven for 40-45 minutes. Take it out of the oven and place on a rack to cool for 45 minutes. Sift a thick layer of icing sugar onto a plate. Loosen the panforte from the edge of the tin with a knife and turn it onto the icing sugar. Peel off the baking paper and sift icing sugar onto this side too. To serve, cut into 16-20 pieces or slices.
R371 Chocolate, fruit and nut lollipops
Posted Fri, Aug 27, 21 by Sunsweet
- Knead the marzipan, almonds, 30 g of the walnuts, half the pistachios, orange liqueur and orange zest in a mixing bowl. Divide the mixture into 24 portions (8 g each) and form into balls.
- With your fingers, carefully prise the prunes open a little in the middle. Press the orange and marzipan balls into the hollow of each prune so that about half of each ball is enclosed in the prunes. Place the balls on a plate with the marzipan side upwards.
- Coarsely chop the couverture chocolate. Melt approx. 40 g of the chocolate according to package instructions. Dip the sticks one after the other about 1.5 deep into the chocolate and then insert into the stuffed prunes in the marzipan-filled side so that the sticks point upwards. Allow to stand for about 30 minutes until the chocolate is set and the sticks are firmly anchored in the balls.
- Melt the remaining couverture chocolate as before. Coat the prunes one after the other with melted chocolate and insert them, stick downwards, into a high container filled with sugar. As soon as the chocolate starts to set, sprinkle the lollipops with the remaining pistachios and walnuts. Garnish with orange zest. Allow to set completely and serve.
R372 Lentil curry
Posted Fri, Aug 27, 21 by Sunsweet
- Peel and finely dice the onions and garlic clove.
- Peel the potatoes and carrots and cut into 1 cm cubes. Slice the leeks and rinse thoroughly.
- Remove the stem of the tomatoes. Roughly dice the tomatoes and prunes.
- Heat the olive oil in a saucepan. Sauté the onions and garlic in the oil for 2 minutes.
- Add the curry powder, cumin and tomato puree and cook together while stirring. Add the lentils, pour in 600 ml water, bring to the boil, cover and cook over a medium heat for 10 minutes.
- Add the potatoes, carrots and leeks, season with salt and pepper and continue cooking for about 20 minutes. Mix in the tomatoes and prunes and cook for a further 5 minutes.
- Stir the mint into the natural yoghurt and serve with the lentil curry.
R373 Asian meatballs with chutney
Posted Fri, Aug 27, 21 by Sunsweet
- For the chutney, peel the mango and roughly chop the flesh. Place in a high-sided container.
- Wash the coriander, shake it dry and pluck the leaves from the stalks. Add 1 tbsp of coriander leaves, 1 tbsp of chilli powder, salt and pepper to the mango pieces and blend. Season the chutney with chilli and coriander.
- For the meatballs, peel the ginger and cut into rough chunks, peel the garlic and cut in half. Take the lemon grass and cut off the woody lower third of the stalks. Carve into the stalks lengthwise, remove the outer hard leaves and cut the stalks into slices. Cut the prunes into halves. Wash the coriander, shake it dry and remove the leaves from the stalks.
- Place the ginger, garlic, lemon grass, prunes, coriander, sesame oil and chilli sauce in a mixer and blend together.
- Add the blended mixture and the sesame seeds to the minced beef and knead together. Form the mince mixture into 24 balls.
- Heat the peanut oil in a frying pan. Fry the balls until browned all over, reduce the heat and continue frying for about 5 minutes until cooked through.
- Serve the chutney with the Asian meatballs.
R374 Creamy rice pudding
Posted Fri, Aug 27, 21 by Sunsweet
- Pour the milk into a high-sided saucepan and bring to the boil. Add the pudding rice and cook for 20-25 minutes, stirring constantly without a lid until cooked then leave to cool completely.
- Cut prunes into at least 8 pieces. Stir mascarpone and prune pieces into the creamy rice and season with the spices.
- Scatter pistachios over the creamy rice.
R375 Fruit and yoghurt parfait
Posted Fri, Aug 27, 21 by Sunsweet
- Wash the rosemary and shake it dry. Remove the needles from the twigs. Cut 125 g prunes into small pieces. Blend together with blueberries, rosemary needles (leaving a few for decoration) and apple juice.
- Wash the lime in hot water and dry. Remove the zest from half the lime. Cut the lime in half and squeeze out the juice. Stir together the yoghurt, honey, lime juice and lime zest. Cut Cantuccini biscuits into small pieces. Toast the sesame seeds in a pan without fat and pour onto a plate.
- Cut the four prunes in half. Layer yoghurt cream, blueberry puree and Cantuccini biscuits in dessert glasses. Decorate with the halved prunes and remaining rosemary needles.
R376 Feta, lentil and spelt salad with Orange Dressing
Posted Fri, Aug 27, 21 by Sunsweet
- Soak spelt grains in cold water for approx. 6 hours, preferably overnight, then strain and rinse them and cook in boiling salted water for about 25 minutes. Peel and grate the carrots. Clean the peppers and cut into strips. Toast the pumpkin seeds in a pan without fat. Wash the beetroot sprouts and cress and drain well. Cook the lentils in boiling water for 8-10 minutes. Strain. Strain the spelt and rinse off. Wash the lettuce mix and drain.
- For the dressing, halve the chilli pepper lengthwise and remove the seeds. Cut 30 g prunes into small pieces. Cut the orange in half and squeeze out the juice. Place 75 ml orange juice, oil, vinegar, chilli pepper and finely cut prunes in a container and blend until smooth. Add salt and pepper to taste.
- Distribute the carrots, pepper strips, lentils, spelt, lettuce leaves and remaining prunes over 4 bowls. Crumble the feta and scatter this together with the pumpkin seeds, beetroot sprouts and cress over the salad bowls. Drizzle the dressing over the salads.