We regularly publish some great healthy living tips, new recipes and other Prune tidbits on our blog
Are the Sunsweet Elopak prune juice cartons fully recyclable and environmentally friendly?
Posted Tue, Apr 27, 21 by Sunsweet
Are you beach body ready?
Posted Fri, Jun 11, 21 by Sunsweet
Beach body ready. It’s a phrase that can strike fear into the hearts of the best of us! So, what’s the skinny? Are crash diets a no-no? The jury may still be out on crash diets. So is there a less drastic and more long-term approach that we can take?

Do crash diets work?
The jury is out on crash diets. One study of 200 obese adults, published in The Lancet, found that although crash-dieters did lose weight, the approach can be dangerous. That’s because it’s tricky to get all of the nutrients that the body needs when you significantly reduce food intake. So, this summer, why not take a less drastic and more long-term view?
Is there a different approach?
Overeating of any kind is likely to lead to weight gain. But research from Liverpool University suggests that eating 140-170g prunes daily, as part of a weight control diet, may have a positive contribution to weight loss.
Whether you’re at a music festival, having a picnic, on-the-road with the family or just going about your daily business, snacking is an inevitable part of contemporary life. It goes without saying that unhealthy snacks like crisps, biscuits and fizzy drinks should be limited to being an occasional treat. But there is evidence to suggest that nutritious snacks can – and indeed should – form part of a healthy balanced diet.
What’s the science on snacking?
According to the Mayo Clinic, choosing healthy snacks can help to manage hunger and reduce the likelihood of bingeing at mealtimes. The trick is to choose snacks that are satisfying, nutritionally beneficial and relatively low in calories. Because prunes are a fruit - and so lower in energy density than many other snacking options – they can make a convenient, healthy choice when consumed as part of a balanced diet and healthy lifestyle.
Why do we overeat?
Experts in psychology tend to agree that there can be a range of complex, emotional issues behind our propensity to overeat. Learning to tune in to your body and to identify what acts as a trigger for you may be enough for you to make the adjustments needed to reach a healthy weight and to stick to it, long term.
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Reason #1 You’re constantly on the run
When life is busy and you’re regularly eating on-the-hoof - grabbing what you can, when you can – your eating patterns can end up muddled. You may not be able to remember the last time you sat down for a proper meal. But day-long snacking can prove surprisingly calorific! Try to take a more mindful approach. Plan ahead so you’ve got a more inspiring store-cupboard. Have a repertoire of recipes for simply-prepared dishes up your sleeve. And promise yourself that – from now on - you’ll take a little time out of your day to enjoy your meals. -
Reason #2 You’re craving something other than food
Maybe you’re tired or stressed or both – it’s not uncommon with our hectic lifestyles, after all! Try to be aware of what’s going on for you. If you’re in need of comfort, try not to make food your first port of call. Call a friend. Get outside for a stroll. Give yourself a hand massage. Sometimes a little TLC can go a long way towards filling that gap.
Have a happy and healthy summer!
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
A side order of body confidence – just in time for summer!
Posted Fri, Jun 11, 21 by Sunsweet
Poor body image; it can be a barrier to both happiness and health, so why not play to your strengths and bag yourself a whole load of body confidence .... just in time for summer. And we'll let you into a little secret: it's as much about your mind as it is about your body!
Embracing diversity – even in the toy world
After decades of criticism about promoting a body shape that is, without drastic surgery, unattainable to most, Mattel have finally given into pressure and released a range of Barbie dolls that more accurately represent the bodies of real women. The new range includes different body types - tall, curvy and petite – and a broader mix of skin tones, hair colours and textures. The changes are long overdue. An opinion piece in Time magazine commented that there have been times when the lack of body diversity in the Barbie range has seemed, at best, outdated and, at worst, downright offensive. And how people feel about their bodies matters.
Body image matters
The way that we feel about the size and shape and overall appearance of our bodies can have an impact, either positively or negatively, on our overall confidence levels. Low confidence, about any aspect of ourselves, can affect our self-esteem making it more difficult for us to try new things. Even if those new things could ultimately end up with us feeling better about our bodies! Things like trying out a selection of healthy, new recipes or giving a fun, high energy exercise class a go.
So poor body image can be a barrier to both happiness and health but, conversely, a report from gov.uk found that having a positive body image is associated with:
- Making healthy choices, eating and exercising well
- Treating your body with respect
- Being self-protective, e.g: avoiding websites/ magazines that promote idealised beauty
But how exactly can that be achieved?
The positive psychology movement
Martin Seligman is a mover and shaker in the field of positive psychology. He has an impressive body of work that focuses on the promotion of good mental health to live a life that is as meaningful as possible. By focusing on our personal strengths, according to Seligman, we can help to boost our esteem thus making it easier for us to make healthy lifestyle choices – including trying those all-important new things! He suggests thinking about what makes you feel excited, what makes you feel invigorated rather than exhausted, what makes you feel joyful and enthusiastic and focusing on those.
Playing to your strengths
So, with summer just around the corner, here are our top three tips for getting yourself a whole load of body confidence. And guess what? It's as much about your mind as it is about your body!
- Ignore, if at all possible, societal pressure about body conformity: without personal stylists, flattering lighting and heavy-handed airbrushing, even the cover girls wouldn't look like cover girls!
- Embrace your uniqueness, celebrate it, aim to be you at your very best and remember that if you feel good, you'll exude confidence and there's nothing more attractive than that!
- Eat well so that you're bursting with energy and, that way, you'll feel more inclined to exercise. And do you know what? You'll glow!
Good luck!
PS: Don't forget to check out our fab healthy recipe collection. And be inspired to try something new.
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
A sophisticated salad, perfect for ladies who lunch!
Posted Fri, Jun 11, 21 by Sunsweet
Summer days and simple salads are perfect partners. But for those occasions – like entertaining friends - when something just a little fancier is called for, our Duck Salad with Prunes, Goats Cheese and Mustard Dressing is just the job. Many elements of this dish can be prepped ahead of time leaving you free to enjoy the company of friends.
Ingredients
200 g roast duck
150 g prunes
100 g goat cheese
2 pears
100 g mixed salad, like chicory, rocket and beet leaves
100 g kale
Mustard dressing:
1 tbsp Dijon mustard
1 tbsp coarse ground mustard
1 dl white wine vinegar
1 tbsp liquid honey
1 dl olive oil
1 dl grape seed oil
Salt
Black pepper
Instructions
- Whisk together mustard, vinegar and honey.
- Whisk in oil very slowly until it thickens and becomes a creamy dressing. Season with salt and pepper.
- Dice the duck and prunes, cut the pears into thin slices, and carefully mix it with the salad.
- Arrange the salad with diced goat cheese and mustard dressing. Serve with whole grain bread.
Tip: The salad can also be made with chicken and red cabbage.
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A step closer to healthier Snacking.
Posted Fri, Jun 11, 21 by Sunsweet
Snacking. It really is an everyday part of modern life. But, watch-out, not all snacks are created equal! So, how can you make healthy choices around the whole snacking issue and yet avoid being caught out by the convenient but calorific-loaded and nutrient-light options when the munchies strike?
The important role of healthy snacks in the diet
Overeating of any kind is likely to lead to weight gain, in the long term. And unhealthy snacks – like crisps, biscuits and fizzy drinks – should certainly be limited to being just a very occasional treat. But there is compelling scientific evidence that nutritious snacks can – and indeed should – form part of a healthy balanced diet. According to the Mayo Clinic, choosing healthy snacks can help to both manage hunger, in the short-term, and reduce the likelihood of bingeing when it comes to mealtimes. But the trick is to choose snacks that can kick hunger into touch while, at the same time, be nutritionally beneficial and keep calorie counts low.
Kids' stuff
The evidence to support the positive role of snacking is even more compelling when it comes to kids. Childhood is a time when young bodies are growing rapidly, and any parent will confirm, kids shoot up fast. But children have smaller stomachs than adults meaning that they usually feel fuller quicker. According to a 2009 study by the WHO, snacking can be a good way for children to meet their extra nutritional needs and to support normal development. Why not give our Prune Energy Balls recipe a go? They're tasty, healthy, easily-made and can last up to a week!
Trends in snacking
In today’s on-the-run society the temptation of the quick-fix convenient snack, often in the form of the nutritional bar, may appear to be just what a hungry tummy ordered. Clever advertising may suggest health values, however, nutritionists agree that not all nutritional bars are created equal! Many are high in refined sugar and can have as much saturated fat as a regular confectionary bar.
A recent Mintel report on snacking suggests that there is a growing preference for healthy food choices. And young people - the Millennial generation of 21 to 38 year olds, for example – were likely to snack for function and focus, with 39% snacking to get an energy boost. And California prunes tick lots of these boxes.
- Sweet (Prunes contain only naturally occurring sugars, with no added sugar.)
- Super-tasty
- Packed with nutrients
- Low Glycaemic Index (GI) of 29, which means that their sugar is released relatively slowly on digestion, helping to avoid the “rush-and-slump” that can be associated with other snacks.
It makes dietary sense to have a repertoire of easily prepared snacks up your sleeve, ideally ones that can be made advance, are suitable for the whole family and can be enjoyed whenever you're on the run. Think school lunch boxes, pre or post-exercise pick-me-ups, an office 'deskfast'. Check out our Prune Energy Balls - tasty, satisfying and nutritious.
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
A treat for the tum and the eyes. Our Fruity Pilaf with Prunes and Chicken Skewers is deceptively simple to make, too!
Posted Wed, Jun 02, 21 by Sunsweet
Coming up with ideas for mid-week meals can be tricky and that’s where dishes like our Fruity Pilaf with Prunes and Chicken Skewers really come into their own. Quick to make, pretty to look at and super tasty, it’s sure to be loved by the whole family!
Ingredients
Ingredients (for 4):
For the Chicken Skewers:
You will need 4 metal skewers, at least 8 inches long
2 large free-range chicken breasts, skinned and cut into bite-sized pieces
100ml natural yoghurt
1 tbsp turmeric
½ tsp chilli powder
Juice of 1 lemon
For the Rice Pilaf:
Large knob butter
1 medium onion, peeled, trimmed and finely chopped
1 tsp ground coriander
1 tsp ground cumin
1 tsp cumin seeds
120g fast cook brown basmati rice
500ml warmed chicken stock
6 ready-to-eat Prunes, roughly chopped
Large handful shelled pistachio nuts, roughly chopped
2 tbsp fresh coriander, finely chopped
2 tbsp fresh parsley, finely chopped
Salt & pepper, to taste
Instructions
- First prepare the chicken skewers. Mix together the yoghurt, turmeric, chilli powder and lemon juice.
- Skewer ¼ of the chicken pieces onto each skewer, then place in a wide dish and cover with the marinade. Leave to one side while you prepare the rice.
- In a large heavy-based pan, melt the butter over the low heat, add the onion, stir well, and leave to sautee until soft – about 5 minutes. Add the ground coriander, ground cumin and cumin seeds, and stir well for a moment to avoid sticking.
- Add the rice, mix thoroughly with the onion mixture, and leave for half a minute before adding the stock.
- Stir well, bring to the boil, then reduce the heat to low and cover with a tight-fitting lid (otherwise place a sheet of foil over the top of the pot and secure the lid down on this – this will give you a snug-fitting lid).
- Leave to cook over the heat for 10 minutes, check to see if it needs more liquid, if it does add water, and then give it a further 5 minutes to sit, covered.
- While the rice is cooking, turn your grill up to high, place the chicken skewers underneath, discarding any excess marinade.
- Turn the skewers every 2 minutes or so, so that each side of the chicken cubes are evenly cooked through. When cooked, remove from the grill and set to one side.
- Remove the lid from the rice, and quickly fluff up the rice with a fork.
- Wait a moment for the steam to escape, then add the prunes, pistachio nuts and fresh herbs, and mix through well.
- Spoon the rice into a large, wide serving bowl and place the chicken skewers on top. Eat immediately. Serve with a crisp green salad.
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A warm and comforting brekkie with the feel-good factor, no fat-laden breakfast butties, here!
Posted Fri, Jun 11, 21 by Sunsweet
Our warm poached prunes with yogurt make a wonderfully comforting and satisfying morning dish – just perfect as part of a relaxed, weekend brunch. The whole family will love this sweet and creamy dish. And it makes a lovely sweet-treat to complete a mid-week dinner, too – delicious!
Ingredients
8 ready-to-eat Prunes
100ml Prune juice
1 cup of strong tea (I love Redbush tea)
Zest of an orange
¼ tsp ground cinnamon
¼ tsp ground nutmeg
200g natural yoghurt
Instructions
- Place all of the ingredients, except for the yoghurt, in a heavy-based pan, place over a high heat, and bring to the boil.
- Reduce the heat, cover, and leave to simmer for 10 minutes, then turn off the heat and leave to cool.
- Divide the yoghurt between two bowls. Scoop out the prunes with a slotted spoon and place half on top of each helping of yoghurt.
- Drizzle with a tablespoon or two of the fragrant liquid, and eat immediately.
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Bakes with a yummy Christmassy flavour.
Posted Fri, Jun 11, 21 by Sunsweet
These cinnamon-infused prune bakes will fill the house with the wonderfully evocative aroma of Christmas. They can be enjoyed with a cuppa or a glass of milk at any time of the day. But how wonderful it would be to wake up to a tray of these, warm from the oven, on Christmas morning?
Ingredients
For the yeast dough:
70 g butter
180 ml low-fat milk
350 g wheat flour
1 package of dry yeast
40 g sugar
60 g walnuts
40 g sugar
20 g vanilla sugar
1 tsp cinnamon
1 medium egg white
40 g soft butter
280 g Sunsweet prunes
Icing sugar
Instructions
- Melt the butter and add milk. Mix flour and dry yeast in a bowl. Add the butter/milk mix and knead into smooth dough with a dough hook. Cover the dough and allow to rise for approx. 30 minutes in a warm spot.
- Finely chop the walnuts and mix with sugar, vanilla sugar and cinnamon. Work in egg white.
- Divide dough into four portions. Roll out each portion to a narrow rectangle of about 12 x 24 cm. Apply each rectangle with a quarter of the butter and the walnut mixture. Cut the rectangles in approx. 4 cm wide strips. Wrap one prune into each strip.
- Put the rolls on a backing tray covered with parchment paper. Bake in pre-heated oven at 180° C (Gas: 2-3, Convection: 160° C) for 15-20 minutes. If desired, sprinkle with icing sugar.
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BBQ like a pro - hints, tips and the ultimate Spicy Prune BBQ Sauce recipe.
Posted Fri, Jun 11, 21 by Sunsweet
Summer is the perfect time for relaxed informal get-togethers’ with family and friends to enjoy each other's company and share some food. And the entertaining highlight of many a long and lazy summer's day? The good old BBQ grill! Read on for hints and tips and how to wow them all with the ultimate Spicy Prune BBQ Sauce recipe.
King of the Grill!
What is it about this time of the year that sees so many men take up position as King of the Grill? Is it a throwback to the ancient days of the hunter-gatherer? Is it the ritual of lighting the fire, the thrill of an ever-so-slight risk of danger? The joy of being outdoors? Of hanging out with the rest of the menfolk? Of showcasing culinary prowess away from the limitations of the kitchen… and the obligations of the washing-up? Perhaps it’s destined to remain one of life’s unsolved little mysteries!
Whoever ends up doing the cooking, there’s so much more to BBQ food than processed burgers and well-sizzled sausages. This year, why not wow your friends and family with BBQ fare that’s tasty, easy-to-prepare and super-nutritious, too?
Keeping things healthy
BBQing is such a wonderful way to combine two of life's great pleasures: enjoying the great outdoors and eating good food with family and friends. And, with just a little bit of forward planning, healthy lifestyle choices and eating habits don't have to fall by the wayside the moment the grill is fired-up.
Choose:
- Leaner cuts of meat – chicken, steak, chops.
- Fish – salmon, monkfish, prawns, tuna, even a whole stuffed fish like mackerel.
- Colourful veggie kebabs – peppers, red and white onions, mushrooms, courgette, cherry tomatoes, tofu.
- Baked spuds – as long as you go easy on the butter! – are super-filling and low in fat.
Ditch the white bread-rolls and serve an appetising selection of fresh salads, instead. Chopped fresh and dried fruits, nuts and seeds are a great way to add texture and crunch. And when it comes to dressings, choose fruity chutneys and relishes rather than relying on those calorie-laden sour-cream and mayo options.
Our easy to prepare Spicy Prune Barbeque Sauce is the perfect accompaniment to meat, fish and veggie grills.
Ingredients
Ingredients for approx. 625 ml:
Prep time: approx. 30 min
150g Sunsweet prunes
1 Onion (diced)
2 Garlic cloves (chopped)
1 tbsp. Oil
2 tbsp. Tomato paste
500 ml Ketchup
3 tbsp. Whiskey
5 tbsp. Worcester sauce
2 tbsp. Apple cider vinegar
3 tbsp. Brown sugar
1 tsp. Salt
½ - 1 tsp. Chili powder
1 tsp. Smoked paprika powder
Black pepper
Instructions
- Cut the prunes into small pieces. Heat oil in a pan and fry onion on medium heat until glassy.
- Add garlic, prunes and tomato paste and sautée lightly. Add Ketchup, Whiskey, Worcester sauce and Apple Cider Vinegar. Stir in sugar, salt, chili powder, smoked paprika and pepper.
- Bring sauce to a boil and let simmer for 15 min, stir occasionally. Pour into clean jars and seal when cooled. The sauce can be stored for 4 weeks.
*Sunsweet tips: Did you know that prune juice can be used to tenderise meat? The fruity flavour complements both poultry and red meats. Soak kebab skewers in water first, to stop them from spontaneously combusting.
Looking for desert and finger food recipe ideas? Check out our Free 16 page Recipe Booklet.
Keeping upset tums at bay
The very best BBQs are remembered for all the right reasons, so don’t let the fun and frivolity get in the way of food safety. According to the UK government's food safety agency, cases of food poisoning practically double during the summer months. And the main reasons for this rise are undercooked meat and bacterial cross-contamination amongst foodstuffs. Yeugh! So, this year, please make sure that you check out safefood.eu for some timely hints and tips on keeping things safe.
Have fun and eat (and stay) healthy!
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
Bean Salad
Posted Tue, Jun 15, 21 by Sunsweet
Summer-time. The living should be easy. For people with IBS Constipation, that may not be the case. Produced with IBS Network UK, our booklet, ‘Diet for Irritable Bowel Syndrome (IBS) Constipation’ has lots of dietary tips and recipes. Like our super-flexible Bean Salad recipe. Use your favourite salad leaves, as a base. Top with a can of mixed beans. And then add chopped veggies for a multi-coloured, multi-textured meal. Easy!
Ingredients
Mixed salad leaves
Tin mixed beans, washed
Tomato, chopped
Cucumber, chopped
Avocado, peeled pitted and diced
Carrot, grated
Feta cheese if desired
Dressing: vinegars, herbs, spices
Seeds: linseed (flax), sunflower, sesame, pumpkin, chia
Optional side: Sweet potato jacket, wholegrain rice, quinoa, couscous, wholemeal bread
Instructions
- Make up your own salad using any variety of what is listed and other preferred options. The beans and seeds add a great deal of fibre so go carefully at first with smaller portions to get used to your own tolerance levels.
- In a bowl, mix together the leaves, beans, tomato, cucumber, avocado, grated carrot and feta.
- Add the dressing of your choice and sprinkle seeds on top.
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Boost your happiness and wellbeing by spreading some Gratitude. It’s scientifically proven!
Posted Fri, Jun 11, 21 by Sunsweet
Super simple ways to significantly – and sustainably - boost your happiness levels and enhance your physical and emotional wellbeing, in the process. Read on for research-based evidence about accentuating the positive and getting grateful. Start small and – before you know it – you'll have a whole heap of happy!
Start loving the Gratitude!
The Spring can be a great time for an overhaul. A chance to rid ourselves – once and for all - of the old habits that no longer serve us and to embrace some healthy, new ones. Habits like acknowledging events - like Mother's Day and Easter - and commemorating them, in a way that feels meaningful to you. Habits like celebrating successes large and small. Habits like noticing the positives, however tiny they may be, and expressing gratitude for them. And there's research-based evidence about the value – from both an emotional and a physical point of view – for making these super-simple step changes to your everyday habits.
The Science of Celebration
The Greater Good Science Center (GGSC), at the University of Berkeley, offers up some compelling reasons for all of us to get into the gratitude habit. Because according to Juliana Breines, writing on the organisation's website, happiness research – spanning some 20 years – has one key message for us all: give thanks.
After analysing the results of countless scientific studies, the GGSC found that developing an attitude of gratitude can, amongst other things:
- have a positive impact on our emotional wellbeing and on our relationships
- reduce our likelihood of becoming depressed
- increase our resilience when faced with life's many and inevitable challenges
Grumbling and thinking negatively can, all too easily, become a habit. If you look at the messages that we're bombarded with - from the myriad 24/7 news channels, for example - the vibe is predominantly downbeat. But there's no need to panic. The GGSC have come up with four simple tips that should help you to cultivate a healthy sense of gratitude, no matter what life throws at you!
Get Grateful: In 4 Simple Steps
- Count your blessings
Remember that even on the very worst of days, something positive will have happened. Spend a few minutes jotting down these good things, however small or insignificant they may seem. According to a study by the Positive Psychology Center, at the University of Pennsylvania, “completing this exercise every day for one week led to increases in happiness that persisted for six months”. Impressive stuff!
- Mental subtraction
Without stressing yourself out too much in the process … imagine that something you currently have is gone. Applied to possessions, to jobs and even to people, this simple trick alone might be just enough to make you appreciate those things and to stop taking them for granted!
- Savour
In their book, “Savoring: A New Model of Positive Experience”, Fred B. Bryant and Joseph Veroff extol the virtues of a regular “Savoring Walk”. Walking for just 20 minutes, on your own, every week and paying hyper-close attention to the sights, smells and so on of your surroundings can – the authors found - have a positive effect on your happiness levels, a full week later.
- Say “Thank You”
Really, could it get much more simple than that? And just imagine the warm glow that the recipients of your gratitude will experience, too. Now, that's what we call a win-win.
Reasons to feel grateful – think prunes!
And while we're feeling celebratory and expressing gratitude for the small things, let's hear it for the prunes!
Prunes; A super-quick and fruity snack. A rich, indulgent note in an elaborate feast. And lots of things in-between. Convenient, natural and a wonderfully versatile addition to a range of dishes, both sweet and savoury - really do deserve a dollop of gratitude.
So, we've acknowledged that prunes are delicious but did you know that they're actually pretty good for you, too? Follow the link to discover even more reasons for you to be grateful for Sunsweet prunes!
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
Can I buy Lighterbake in the UK?
Posted Tue, Apr 27, 21 by Sunsweet
Can I freeze Sunsweet prune juice?
Posted Tue, Apr 27, 21 by Sunsweet
Can I give Sunsweet prune juice to my baby? And how much can I give him/her?
Posted Tue, Apr 27, 21 by Sunsweet
Can prunes help me lose weight?
Posted Tue, Apr 27, 21 by Sunsweet
Can you boost your chances of avoiding winter bugs?
Posted Thu, Nov 26, 20 by Sunsweet
This year, is it possible to avoid all those dreaded winter bugs? Maybe by getting back to basics - with plenty of hearty and nourishing food, lots of exercise and good, old-fashioned rest and relaxation, you might just be able to give you and your family a fighting chance!
So what do you reckon? Do you think it’ll be possible this year for you and your family to avoid all those dreaded winter bugs? We’re not going to make any promises but maybe by getting back to basics with plenty of hearty and nourishing food, lots of exercise - ideally out of doors – and good, old-fashioned rest and relaxation, you might just be able to give you and yours a fighting chance!
At this time of year, it can be tempting to set your sights high when it comes to lifestyle changes. New Year’s Resolutions can be a bit of fun. But – even if you take them seriously - they can be notoriously tricky to stick to. And who wants to kick off the New Year feeling as though they have let themselves down? A broader set of intentions around diet, exercise and emotional wellbeing may prove to be more beneficial, in the long run.
Fuelling your body with nutritious home-cooking
Life is busy. After a long day, and despite the best of intentions, it can be hard to find the motivation to eat well. It’s all too easy to grab something that’s convenient - but low in nutrition - and wind up with even lower energy levels. But that’s where just a little bit of forward planning can really come into its own. Investing a couple of hours of your time to batch cook and then freeze a range of soups and stews, for example, is an excellent way to create “ready-meals” that pack a nutritious punch. And if you have a few temptingly tasty one-pot recipes up-your-sleeve, you can prep dinner, pop it in the oven and then wrap up warm and buzz out for a quick walk while it’s cooking!
Snack wisely
Snacking is a part of modern life but it’s worthwhile remembering that not all snacks are created equal! When you’re famished, there’s nothing quicker than grabbing a handful of prunes to munch on. And did you know that prunes are a source of vitamin B6, which helps to support a healthy immune system?
Getting out into the fresh air
The weather outside may, indeed, be frightful but exercising outside is so delightful. Trust us! There’s something about bundling up and heading off for a walk on a wintry day that really helps to lift the spirits. And there’s a scientific basis for that; a combination of fresh air and the increased oxygen levels that follow exercise helps to release serotonin, the feel-good chemical.
Learning how to relax
Stress can be as bad for your body as it is for your head. But in these super-busy times, stress can feel almost inevitable. And so it’s worthwhile having a few tried and trusted techniques to hand, for when the pressure starts to mount. The evidence may be anecdotal but a link between heightened stress levels and a depleted immune system seems logical. So practice mindfulness, walk with a friend, enjoy a soak in the bath, cook a delicious meal for you and a loved one – whatever helps you to relax!
So this year, resolve to have a healthy, happy and active winter. Enjoy!
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
Chicken and Prune Quiche
Posted Fri, Jun 11, 21 by Sunsweet
Wonderfully versatile and absolutely delicious, our Chicken and Prune Quiche makes a show-stopping starter, light lunch and is perfect for picnics. Sunsweet prunes lend both rich and fruity notes to this family classic. Served simply, with a generous helping of lightly-dressed seasonal salad leaves and herbs, this lovely recipe lets you serve up springtime on a plate!
Ingredients
150 g streaky bacon
350 g chicken breast
200 g button mushrooms, sliced
½ bunch of sage, chopped
150 g California prunes
½ bunch flat-leaf parsley, chopped
6 eggs
200 ml coconut milk
Salt & pepper
Instructions
- Cut bacon into strips and fry in a non-stick pan, add chicken strips and sauté for 5 minutes while turning. Add mushrooms, sage, prunes, and parsley and sauté 2 minutes longer.
- Whisk eggs and coconut milk in a mixing bowl. Season with salt and pepper.
- Thinly brush baking pan with oil, spread the chicken mixture evenly into the dish and cover with the egg mixture. Place dish in the oven and bake for 35-40 minutes at 180° C (fan assisted oven 160° C).
- Allow quiche to cool and serve with a green salad.
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Chicken filled with Prunes
Posted Fri, Jun 11, 21 by Sunsweet
You can never have too many chicken dish recipes in your family’s repertoire. So why not make friends with our Chicken filled with Prunes? Stylish enough to be a dinner party main and simple enough to be a mid-week meal, this recipe is super-versatile. Sage, prunes and gouda cheese add a tasty twist. And a side of your family’s favourite veggies – we suggest carrots and kohlrabi - make for a scrummy, complete meal.
Ingredients
4 chicken breast fillets (approx. 250 g)
Salt and pepper
4 stems of sage
80 g of medium-aged gouda cheese
150 g Sunsweet prunes
Small wooden skewers
2 tablespoons of vegetable oil
200 ml chicken stock
400 g carrots
1 large kohlrabi
30 g Butter
Instructions
- Rinse chicken breast fillets and blot them dry. Cut a slit lengthways in each chicken breast. Season the meat with salt and pepper. Place 2 sage leaves in each of the slits. Cut the gouda cheese into 4 thin pieces. Place a piece of gouda cheese and 2 prunes in each slit. Use the small wooden skewers to pin the slits closed.
- Heat the vegetable oil and fry the chicken breast fillets until they are brown on all sides. Pour chicken stock onto the fried meat. Cover the chicken breast fillets with a lid and braise them for approx. 18-20 minutes. In the last few minutes put the remaining prunes and the rest of the sage leaves in the stock and braise them with the other ingredients. Season the meat stock with salt and pepper.
- Peel, clean and rinse the carrots, and cut them into slices. Peel the kohlrabi and finely dice it. Simmer the carrots and kohlrabi in salt water for approx. 10-12 minutes. Strain the vegetables. Melt the butter in the pan and stir the vegetables in it. Season with salt and pepper.
- Cut the chicken breast fillets and arrange them together with the vegetable stock, prunes and vegetables.
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Chocolate Mousse with Plums
Posted Fri, Jun 11, 21 by Sunsweet
No kids allowed! Our decadent chocolate mousses – flavoured with Cointreau-marinated prunes and fresh orange – are strictly for the grown-ups. Perfect for those moments when only the sweetest of treats will do, these delicious little mousse delights are deceptively simple to make. Served in pretty glasses, our Chocolate Mousses with Plums, are special enough for the most elegant of dinner parties.
Ingredients
175g Sunsweet pitted prunes, chopped
4 tablespoons Cointreau
150g dark chocolate
5 egg whites
2 egg yolks
1 orange rind, grated
25g sugar
Instructions
- Allow the prunes to marinate for an hour in Cointreau.
- Melt the chocolate in a saucepan.
- Beat the egg whites until stiff, add sugar and continue to beat until you have a meringue texture
- Add the melted chocolate, orange zest and egg yolks, add the meringue gently
- Divide the prunes in 6 glasses and pour the chocolate mousse.
- Leave in the fridge for at least an hour.
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Christmas Cake with Apples, Prunes and Walnuts
Posted Fri, Jun 11, 21 by Sunsweet
Our Christmas Cake with Apples, Prunes and Walnuts is a lighter, more contemporary twist on heavier, more traditional versions. Plentiful fruits – both fresh and dried - and delicious nuts make for a wonderfully flavourful bake. Our Christmas Cake will keep for several days, stored in an air-tight tin but it freezes well, too. Fill your home with the scent of Christmas – and enjoy!
Ingredients
250 g butter
250 g sugar
3 egg size M / L
2.5 cups milk
300 g of wheat flour
1 sachet baking powder brown
1 large apple cut into small cubes
100 g Sunsweet Prunes chopped
50 g of walnut
1 large cake tin approx. 23 cm diameter /4 cm high
Instructions
- Stir butter and sugar until soft.
- Beat the eggs in one at a time. Beat each egg for at least 2 minutes.
- Add wheat flour and baking powder into the batter and stir together with milk.
- Finally, stir in the, apple, coarsely chopped prunes and walnuts.
- Put the dough in the greased sponge cake tin.
- Bake at 175 ° C for approx. 1 ¼ to 1 ½ hours. Put a fork into the cake and if it comes out clean, without any mixture on it, the cake is done.
- Let the cake cool completely before serving. it keeps well in a sealed container up to 5 days.
Tip! Serve with sour cream.