We regularly publish some great healthy living tips, new recipes and other Prune tidbits on our blog
R377 Breakfast rolls
Posted Fri, Aug 27, 21 by Sunsweet
- Warm the milk. Blend together 125 ml lukewarm milk and 100 g prunes until smooth. Mix together yeast and milk mix. Place flour in a bowl and make a hollow in the centre. Pour the yeast mixture into the centre, stir in a little flour from the edge and cover with flour. Cover and leave to rise for approx. 15 minutes.
- Melt 50 g butter. Add butter, egg, 150 ml milk and oats to starter dough from earlier and knead to form a smooth dough. Cover dough and leave to rise in a warm place for approx. 30 minutes.
- Chop the almonds and walnuts finely. Cut the remaining prunes into small cubes. Briefly knead the almonds, walnuts, 2 tbsp sunflower seeds, 1 tbsp poppy seeds and prune cubes into the dough. Divide the dough into 10 even pieces, form into rolls and place on a baking tray lined with baking paper. Cut the surface of the rolls crosswise and cover. Leave to rise for approx. 20 minutes.
- Melt the remaining butter, stir in the remaining milk. Brush the rolls with the milk mixture. Scatter 1 tbsp sunflower seeds and 1 tsp poppy seeds over the rolls. Bake the rolls in a preheated oven (electric oven: 200°C/fan: 180°C) for 15-20 minutes until golden brown. Remove the rolls from the oven and allow to cool.
R378 Meatballs with yoghurt and paprika dip
Posted Fri, Aug 27, 21 by Sunsweet
- For the dip, wash the peppers and cut into small pieces.
- Blend the chopped pepper, yoghurt, paprika powder and chilli flakes together in a mixer, season with salt and keep cool.
- For the meatballs, peel and finely chop the onion. Knead the minced meat with the chopped onion, eggs, Parmesan cheese, thyme, salt and pepper.
- Form the minced meat mixture into 8 meatballs and place a prune inside each meatball.
- Scatter the sesame seeds on a plate and roll the meatballs in them until they are completely covered. Then shake off the excess and fry the meatballs in hot olive oil for about 10 minutes until golden brown all over. Drain on kitchen towels.
- Serve the meatballs with the dip.
R379 Energy balls
Posted Fri, Aug 27, 21 by Sunsweet
- Preheat the oven to 180°C (fan 160°C). Line a baking tray with baking paper.
- Blend prunes with 30 ml water.
- Beat the eggs together with the butter and cheese until creamy.
- Mix the coconut flour, instant coffee granules, prune puree and baking powder together and stir into the egg mixture. Leave the dough to rest for about 10 minutes.
- With moistened hands, form into 12 small balls. Scatter the coconut flakes on a plate and roll the balls in them until they are completely covered. Bake in the hot oven for about 15-20 minutes.
R380 Energy fruit bars
Posted Fri, Aug 27, 21 by Sunsweet
- Cut the baking wafer in half.
- Wash the lemon in hot water and dry, remove the zest with a grater and squeeze out the juice.
- Blend the prunes, hazelnuts, lemon juice and zest to form a sticky mass.
- Add the oat flakes and stir in.
- Spread the mass evenly over one half of the baking wafer, place the second half of the baking wafer on top and press down. Cut into 4 equal pieces and leave to dry overnight.
R381 Almond muffins
Posted Fri, Aug 27, 21 by Sunsweet
- Preheat the oven to 180°C (fan 160°C).
- Cut 4 prunes into 6 rough chunks each. Place the 24 chunks on one side. Blend the remaining prunes with 40 ml water in a high container.
- Mix the almonds, cinnamon, ground vanilla and baking powder.
- Whisk together the eggs, butter and ricotta cheese. Stir in the almond mixture and prune puree and leave to rest for about 15 minutes.
- Divide the mixture equally among the 24 paper baking cases and smooth the tops with moistened hands. Place a chunk of prune on top of each muffin. Place the paper cases in the holes of a muffin baking tray.
- Bake in the centre of a hot oven for 15-18 minutes, remove and cool on a wire rack.
R382 Thai beef curry
Posted Fri, Aug 27, 21 by Sunsweet
- Cut the prunes into quarters. Peel the pineapple and cut into finger-width cubes. Wash the broccoli and mangetouts and split the broccoli into florets. Clean the pepper and cut into 4-5 cm-long strips. Wash the mung bean sprouts under running water and drain well.
- Cut off the woody lower third of the lemon grass. Carve into the stalk length-wise, remove the outer hard leaf and cut the stalk into slices. Mix together the coconut milk, curry paste, lemon grass and hot chilli sauce and stir well.
- Heat 2 tbsp of peanut oil in a wok, fry the cubes of steak until browned all over. Remove and place on a small wok rack. Heat the remaining oil. Stir the pepper strips and the broccoli florets around in the wok for 5 minutes. Remove the vegetables and place on the rack.
- Stir the mangetouts and mung bean sprouts in the hot oil of the wok for 2 minutes.
- Add the pineapple and prune pieces and briefly cook them in the wok. Return the meat and other vegetables to the wok. Pour the spicy sauce over the mixture and bring everything to the boil once more, while continuing to stir. Add salt and pepper to taste. Serve immediately.
R383 Tomato and Prune Pesto
Posted Fri, Aug 27, 21 by Sunsweet
- Chop the red onions into small cubes and soak in 1 tbsp olive oil until soft.
- Blend the prunes and tomatoes preserved in oil with the remaining olive oil to give a medium-smooth consistency. Stir in salt, pepper, hazelnuts and Parmesan cheese and finally the cooled onions.
- Fill into sealable jars and keep in the fridge.
R384 Chickpea Purée with Prunes and Vegetable Sticks
Posted Fri, Aug 27, 21 by Sunsweet
- Pour chickpeas into a sieve, rinse thoroughly with cold water and drain. Put into a high-sided container with prunes, yoghurt and maple syrup and blend until creamy. Stir in the parsley and add salt, pepper and lemon juice to taste.
- Peel the carrots, cut cucumber into 3-4 pieces and then cut the vegetables in-to thick sticks, about 1 cm thick.
R385 Overnight Oats with Prunes
Posted Fri, Aug 27, 21 by Sunsweet
- Roughly chop the prunes and mix them together with the chia seeds, yoghurt, milk, 3 tbsp maple syrup and oats. Fill the mixture into jars.
- Cut the apples into quarters, remove the cores and cut into slices and steam them in the remaining maple syrup in a covered pan for about 3-4 minutes. Add cinnamon to taste.
- Distribute apples over the prune and oat mixture, sprinkle with hazelnuts and allow to soak in the fridge overnight.
R386 Stuffed Baked Tomatoes
Posted Fri, Aug 27, 21 by Sunsweet
- Cook the pasta al dente in plenty of boiling salted water, drain well. Cut the tomatoes into halves, spoon out the pulp and keep. Dice the prunes. Sweat the diced onion in hot oil until translucent, add the tomato pulp and prunes and stir over a high heat for 3-5 minutes to reduce the liquid. Stir in the pasta and peas and season everything with salt and pepper.
- Place tomato halves in a greased ovenproof dish, distribute the mixture over the halves. Mix the grated cheese with breadcrumbs and scatter over the tomatoes. Bake in the middle of a preheated oven (electric oven: 200°C/fan: 175°C) for approx. 15 minutes.
R387 Quick Mini Tarts
Posted Fri, Aug 27, 21 by Sunsweet
- Place paper baking cups in holes of muffin baking tray. Put a cracker in each baking cup as a base. Put a prune on each cracker.
- Stir the eggs together with the cream cheese and grated cheese until smooth, season with salt and pepper. Spread the mixture evenly in each baking tray cup. Bake in a preheated oven (electric oven: 200°C/fan: 175°C) for 15-20 minutes and then sprinkle with the chopped walnut kernels.
R388 Little Baked Apple Cakes
Posted Fri, Aug 27, 21 by Sunsweet
- Pour warm milk over the oats. Grease the holes of the muffin baking tray well with 1/3 of the butter.
- Halve the apples, remove the cores with a teaspoon. Then hollow out the apple halves a little and place them in the holes. Dice the scooped-out apple and prunes and carefully mix together with the sugar, nuts, egg and oats. Spread the mixture over the apple halves, cover with remaining butter in flakes and bake in a preheated oven (electric oven: 200°C/fan: 175°C) for 12-15 minutes.
R389 Roasted Vegetables
Posted Fri, Aug 27, 21 by Sunsweet
- Peel carrots and cut in half lengthways. Rinse lemon under hot water, finely grate the rind and squeeze out the juice. Mix the carrots well with the lemon rind and juice, the garlic, olive oil and prunes. Add salt and pepper.
- Tip the carrot mix into a large ovenproof dish and bake in a preheated oven (electric oven: 200°C/fan: 175°C) for 15-20 minutes.
- In the meantime, finely blend the sour cream with the prunes and salt and pepper. Serve the carrot mix with the sour cream dip.
R390 Wholemeal Tramezzini
Posted Fri, Aug 27, 21 by Sunsweet
- Roughly chop the prunes and blend to a fine purée with the cream cheese and milk. Mix in the chopped chives and season with salt and pepper.
- Cut the crusts off the toasted sandwich bread and spread the prune mixture thickly and evenly over the slices, leaving about 1 cm free at the edges. Cut the washed and dried lettuce leaves into thin strips and distribute over 4 toast slices. Place the remaining toast slices on the top, press down gently and cut in half diagonally.
R391 Sweet Potato Purée with Prune, Minced Meat and Leek Sauce
Posted Fri, Aug 27, 21 by Sunsweet
- Peel sweet potatoes, and cut into rough chunks and cook in boiling salted water for 15-20 minutes until soft.
- In the meantime, heat the oil in a pan and fry the minced meat until crumbly. Blend half the prunes with the stock and cream until smooth. Cut lengthwise into the leeks, wash thoroughly and then cut into fine rings.
- Pour the puréed prune mixture over the minced meat, simmer for 5 minutes and then mix in the leek rings and the remaining prunes. Add salt and pepper to taste.
- Drain the sweet potatoes, add butter and purée until smooth. Add salt and pepper to taste.
R392 One Pot Chicken with Rice
Posted Fri, Aug 27, 21 by Sunsweet
- Sweat the rice in hot olive oil until translucent. Dice the onion, chop the garlic and add both to the rice, briefly sweat until translucent. Cut chicken breast fillet into cubes or strips and briefly fry with the onion, garlic and rice. Then pour in half the stock, cover the pan and cook for 10 minutes over a medium heat, stirring occasionally.
- Then mix in the remaining stock, prunes, broccoli florets and cream, replace the lid and cook for a further 10 minutes, stirring occasionally. Add salt, pepper and curry powder to taste.
R393 Stuffed Sweet Potatoes
Posted Fri, Aug 27, 21 by Sunsweet
- Cut the sweet potatoes into halves lengthwise and pre-cook in boiling water for 10 minutes. Cut the prunes and peppers into small cubes. Carefully hollow out the sweet potato halves with a teaspoon leaving an edge of about 2 cm. Trim the bottoms of the halves to make them flat so that they don’t fall over and place them on a baking tray lined with baking paper.
- Roughly chop the scooped out sweet potato mass and fry in 2 tbsp of hot olive oil. Add the prunes and bell peppers, fry for 2-3 minutes stirring and season everything with salt and pepper. Crumble the feta cheese, mix in and spread the mixture over the sweet potato halves. Drizzle with the remaining olive oil and bake in the middle of a preheated oven (electric oven: 200°C/fan: 175°C) for 15-20 minutes.
R394 One-pot Mexican Pasta
Posted Fri, Aug 27, 21 by Sunsweet
- Stir-fry minced meat and bacon in hot oil until crumbly. Cut onion into julienne strips and fry briefly with the meat. Mix in the pasta, pour in the chopped tomatoes and the stock and bring to the boil. Cover the pan and cook for 5 minutes, stirring occasionally, then mix in the prunes and cook for a further 3 minutes.
- Rinse the red kidney beans under cold running water, drain and add to the mixture. Stir the mustard and maple syrup together until smooth and then add and stir it into the one-pot pasta. Add salt and pepper to taste.
R395 Cheese Crostini with Spicy Chutney
Posted Fri, Aug 27, 21 by Sunsweet
- Pour boiling water over prunes and allow to soak for 10 minutes. Heat coconut oil in a small saucepan, fry the onion with the salt over a medium heat until soft. Add the garlic and chilli pepper and sauté for another minute.
- Sprinkle sugar over the onions and allow to caramelise, then deglaze with vinegar. Drain prunes, allow to drip off, cut into strips and add with the chopped tomatoes to the onions in the pan. Stir in the cardamom, thyme leaves and lemon zest.
- Simmer the prune and tomato chutney over a low heat for about 15 minutes until the liquid has evaporated and the chutney is nice and thick. Fill the chutney into a clean screw-top jar and allow to cool.
- Toast the baguette slices. Cut the cheese into 8 slices and place on the crispy baguette slices. Spread the prune and tomato chutney on top and garnish the crostini with lettuce leaves and pieces of fruit as desired.
R396 Rugelach Pastries with Prune and Hazelnut Filling
Posted Fri, Aug 27, 21 by Sunsweet
- For the dough, mix cream cheese, butter, sour cream, sugar and salt with the whisk attachment of the hand-held mixer until all ingredients have combined. Briefly stir in half the flour. Then work in the remaining flour with the dough hooks until you get a homogenous mixture. Form the dough into a ball and place in a bowl, cover and leave for at least 1 hour or overnight in the fridge.
- For the filling, cover the prunes with boiling water and allow to soak for 10 minutes. Ground the sugar with the hazelnuts in the blender until the mixture has the consistency of damp sand. Drain the prunes and add to the hazelnut and sugar mixture with 2 tbsp of cold water. Mix everything together until you get a thick paste.
- Form the dough into two balls and roll each one out to a circle about 1 cm thick (sprinkle with flour if necessary). Spread the prune filling over the dough circles – leaving about 1 cm free at the edges.
- Cut each dough circle with a dampened knife into eight equal “cake slices”. Roll up the triangles from the wider base to the pointed tip (like a croissant).
- Place the rolled-up Rugelach pastries onto a baking tray lined with baking paper and bake in a preheated oven (electric oven: 170°C/fan: 150°C) for 30-35 minutes until slightly browned. Remove from the oven and allow to cool. Dust them with icing sugar if you wish.