We regularly publish some great healthy living tips, new recipes and other Prune tidbits on our blog
Our Spicy Cranberry Prune Mocktail is a delicious drink with a real sense of occasion!
Posted Fri, Jun 11, 21 by Sunsweet
The flavours of ginger and lime combine to add zing to this delicious mocktail. The whole family are sure to love this non-alcoholic Spicy Cranberry Prune Mocktail. It’s a delicious drink with a real sense of occasion. Serve over ice, in your prettiest glasses, and let the good times roll!
Ingredients
100 g raspberries (fresh or frozen)
200-250 g crushed ice
200 ml Sunsweet prune juice
200 ml cranberry juice
4-8 teaspoons lime juice
200-300 ml ginger lemonade
(alternative: mix ginger ale either with 1-2 tbsp. ginger juice or 1 tablespoon grated ginger)
For decoration:
1 piece (approx. 3-4 cm) ginger root
In addition:
4 long drink glasses
4 long thick straws
Instructions
- Divide raspberries and crushed ice into 4 portions in long drink glasses. Mix prune juice, cranberry and lime juice, and pour them into glasses. Fill with ginger lemonade. Stick straws in the glasses. If desired, wash ginger, cut it into 4-8 slanting thin slices and add as decoration. Serve immediately.
Cocktail variant: add 20-40 ml gin.
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Our Vanilla Mint Apples with Prunes make a sweet and scrummy treat!
Posted Fri, Jun 11, 21 by Sunsweet
It can be nice to finish off a meal with something sweet. But, all too often, something sweet can mean lots of sugar, lots of fat and – unfortunately - lots of calories! Our Vanilla Mint Apples with Prunes are light, pretty and delicious and contain just 270 calories per serving.
Ingredients
2 tbsp. lemon juice
2 apples
1 vanilla bean
4 tbsp. sugar
4 mint leaves on stem
100 g Sunsweet prunes
2 egg yolks (size L)
1 heaped tsp. starch
275 ml milk
30 g Amaretti
Instructions
- 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.
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Peppered Lamb Fillet with Balsamic Tomatoes
Posted Fri, Jun 11, 21 by Sunsweet
The weather outside may still be Oh so wintry. But don't worry! Wintry nights are the perfect excuse to stay at home, get cosy with the people you love and serve up something special. With its deliciously sweet and fruity sauce, our Peppered Lamb Fillets couldn't be more perfect. Bon appetit!
Ingredients
3 tbsp. black pepper
3 tbsp. coriander seeds
4 lamb fillets
7 tbsp. olive oil
2 cloves of garlic
2 sprigs of rosemary
7 tbsp. of honey
80 ml balsamic vinegar
100 g cherry tomatoes, halved
100 g California prunes, coarsely chopped
250 g polenta semolina
½ bunch of parsley
2 sprigs of sage
40 g Parmesan cheese (grated)
Salt
Instructions
- Finely chop pepper and coriander. Wash lamb fillets, pat dry and season with pepper and coriander. Heat 4 tablespoons of olive oil with crushed garlic and rosemary. Add the lamb fillets and fry on each side for 2 minutes. Then wrap the meat with garlic and rosemary in tinfoil and bake on a baking tray in a preheated oven at 160° C for 15 minutes (convection oven 140° C).
- Add honey and balsamic vinegar to a pan. Allow to boil for 5 minutes, add cherry tomatoes and prunes, then remove from heat.
- Bring 1 litre of water to a boil together with 1 teaspoon of salt and the remaining olive oil. Stir in polenta and leave to simmer for 10 minutes over medium heat. Finely chop parsley and sage and stir into the polenta semolina. Fold in Parmesan cheese.
- Take lamb out of the oven, let it rest for 2 minutes and cut into slices. Serve lamb with polenta and balsamic tomatoes.
Tip: baby spinach salad works well as a side dish.
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Pitted Prunes 200g
Posted Thu, Feb 01, 24 by Sunsweet
Nutrition (typical values per) | 100g | 40g | |
Energy | 968kJ / 229kcal | 387kJ / 92kcal | |
Fat | 0g | 0g | |
of which saturates | 0g | 0g | |
Carbohydrate | 57g | 23g | |
of which sugars | 38g | 15g | |
of which polyols | 15g | 6g | |
Fibre | 7.1g | 2.8g | |
Protein | 2.2g | 0.9g | |
Salt | 0g | 0g | |
Vitamins & Minerals | 100g | 40g | % RI* per 100g |
(typical values per) | |||
Vitamin K | 60µg | 24µg |
79% |
Vitamin B6 | 0.21mg | 0.082mg | 15% |
Potassium | 732mg | 293mg | 37% |
Copper | 0.28mg | 0.11mg | 28% |
Manganese | 0.30mg | 0.12mg | 15% |
RI* = Reference Intake. |
Pitted Prunes 500g
Posted Tue, Sep 02, 14 by Sunsweet
Nutrition (typical values per) | 100g | 40g | |
Energy | 968kJ / 229kcal | 387kJ / 92kcal | |
Fat | 0g | 0g | |
of which saturates | 0g | 0g | |
Carbohydrate | 57g | 23g | |
of which sugars | 38g | 15g | |
of which polyols | 15g | 6g | |
Fibre | 7.1g | 2.8g | |
Protein | 2.2g | 0.9g | |
Salt | 0g | 0g | |
Vitamins & Minerals | 100g | 40g | % RI* per 100g |
(typical values per) | |||
Vitamin K | 60µg | 24µg |
79% |
Vitamin B6 | 0.21mg | 0.082mg | 15% |
Potassium | 732mg | 293mg | 37% |
Copper | 0.28mg | 0.11mg | 28% |
Manganese | 0.30mg | 0.12mg | 15% |
RI* = Reference Intake. |
Positive steps towards maintaining a healthy weight
Posted Fri, Jun 11, 21 by Sunsweet
If you believe the headlines, obesity has reached epidemic proportions. Our kids are fatter than ever. Adult health is being negatively affected by expanding waistlines with the results being a greater propensity for cancer, heart disease, diabetes. It’s enough to make you reach for a chocolate bar. But hold that thought! It’s never too late to do something positive about weight management.
Comfort Eating
The links between stress, comfort eating on high-fat, sugar-laden foodstuffs and subsequent weight gain cannot be ignored. According to a study by the American Psychological Association, a quarter of Americans rate their stress level – on a ten-point scale - as 8+. And stress certainly seems to have an adverse impact on our food preferences. When the going gets tough, we reach for the buns! And, when we’re stressed, we also sleep less, exercise less and drink more alcohol. None of which are great for the waistline.
Researchers at Harvard University offer a trio of common-sense tips for countering stress:
- Meditation: The practice will help you to become more mindful of your moods and better able to make healthy food choices.
- Exercise: Activities like yoga and tai chi combine exercise and meditation – a win-win!
- Social support: A listening ear, when you need to offload, from a supportive member of your network of contacts – choose that ear wisely, it could be a friend, a family member or colleague – can also help to alleviate the symptoms of stress.
Removing Temptation
A sensible step when it comes to weight management is – wherever possible - removing temptation. Having your favourite comfort foods on tap is just asking for trouble. Stock up on fresh fruit and veg. Replace biscuits and crisps with dried fruit and nuts. Swap fizzy drinks for juices with no-added sugar. A few simple switches could make a world of difference.
How can Prunes Help with Weight Loss?
Prunes are sweet, really tasty and versatile – whether eaten straight from the pack or as a flavourful addition to a favourite recipe. But you might be surprised to read that, according to research by the University of Liverpool, eating prunes can actively help to boost weight loss.
The University’s study of 100 people (men and women) tested whether, over a 3-month period, eating the fruit - as part of a weight loss diet - helped or hindered weight control. The results were interesting, discovering that the prune eaters experienced greater weight loss than the control group during the last four weeks of the study and - after week eight – experienced greater satiety. They felt fuller. Dr Jo Harrold, who led the research, said: "Prunes may be beneficial to dieters by tackling hunger and satisfying appetite; a major challenge when you are trying to maintain weight loss."
Be Prepared!
With a well-stocked fruit bowl, a selection of dried fruits and some natural juices to hand, a healthy snack is never too far away. Smoothies are sweet and satisfying and can be whizzed up in seconds. And a handful of prunes – enjoyed on their own – couldn’t be more convenient. You can check out our recipe pages too, for lots of healthy inspiration!
PS: Did you know that prunes can be included in a wide range of special diets? Whether you are gluten intolerant, diabetic, a vegan or a vegetarian, you can find out more about the health benefits of prunes, here on our FAQ pages
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.
Prune and Chocolate Macaroons
Posted Fri, Jun 11, 21 by Sunsweet
Wow your guests with these super stylish teatime treats. Piled high on your prettiest serving plate, these Prune and Chocolate Macaroons won’t last for long. They are beyond delicious so make sure that you keep a few reserve Macaroons in the kitchen, just for you … it’s the cook’s privilege, after all!
Ingredients
180g Icing sugar
180g Ground almonds
180g Caster sugar
4 egg whites
3 tblsp water
Drop of lemon juice
20 prunes
100g good quality dark chocolate
Purple food colouring
Instructions
- Pre-heat oven to 180
- Mix the icing sugar, almonds and 2 of the egg whites into a paste.
- In a small pan bring to the boil the caster sugar and water.
- Whisk the remaining 2 egg whites on medium to high speed to a stiff peak.
- Once the sugar and water mixture has boiled and become syrupy add this to the egg whites – add food colouring at this stage until you have desired colour.
- Whisk on a high speed for 1-2 minutes.
- Gently fold this into the paste mixture and put into a piping bag.
- Line 2 large trays with greaseproof paper and pipe small circles of the mixture – try to make similar in size.
- Bake in the oven for 10-13 minutes until cooked and remove and cool on a wire rack.
- Melt the chocolate on a bain marie – meanwhile in a food processor whizz up the prunes to form a paste.
- Combine the prune paste with the melted chocolate – allow to cool slightly.
- Once the macaroons and the paste have cooled sandwich together 2 macaroons by piping the chocolate and prune ganache in the middle.
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Prune Chutney
Posted Fri, Jun 11, 21 by Sunsweet
Why not get back to basics, this Christmas, and make mouth-watering edible gifts that your foodie friends and family are certain to love? Our Prune Chutney - packed full of scrummy Christmassy spices - is a festive hug in a jar. You can rope in the kids, too, and make personalised labels for the Chutney to boost the cuteness factor and make a truly unique gift.
Ingredients
1 teaspoon peanut and vegetable oil
1 small onion, chopped finely
250g SUNSWEET® prunes, chopped
1 tablespoon freshly grated root ginger
2 cloves of garlic, crushed
1 small bay leaf
75g soft brown sugar
100ml cider (or rice wine vinegar)
½ teaspoons ground allspice
salt and pepper
Instructions
- Heat the oil in a pan over a low heat
- Add the onion, a little salt and pepper, and all the allspice
- Cook for 10 minutes, or until soft, stirring occasionally
- Add the prunes, ginger, garlic and bay leaf and cook gently for about 10-12 minutes.
- Add the sugar and vinegar and cook until the chutney is the consistency of a chunky applesauce.
- Season with salt, pepper and sugar to taste.
Serve warm or leave to cool. Will keep for several weeks in the fridge.
Great with savoury foods and as an accompaniment to cheese.
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Prune Energy Balls
Posted Fri, Jun 11, 21 by Sunsweet
Our modern lives are busy and our fridges aren't always stocked with nutritionally-optimal snacks. That's where store cupboard items like nuts, seeds and dried fruits come into play. So it makes dietary sense to have a repertoire of easily prepared snacks up your sleeve like our Prune Energy Balls. They’re healthy, tasty, easily-made and can last up to a week. Think school lunch boxes, pre or post-exercise pick-me-ups, an office 'deskfast'.
Ingredients
125g Sunsweet Prunes
80g almonds / walnuts / mix
60g Chia seeds
15g cocoa powder
15g cup smooth nut butter
Coconut oil, to blend
Desiccated coconut, for rolling (optional)
Makes about 20 balls
Instructions
- Place the nuts in a food processor and blitz for a moment. Add prunes and further blitz until a soft dough begins to form. Add other ingredients, except the coconut oil and desiccated coconut, and blend until smooth. Add a small amount of coconut oil, a few drops at a time, until the mixture is sticky, and holds its shape.
- Take a tablespoon of the mixture, roll into a ball and continue until all the mixture is used. Roll the balls in the desiccated coconut, to coat (optional).
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Prune Juice
Posted Fri, Sep 12, 14 by Sunsweet
Nutrition (typical values per 100ml) | |
Energy | 267kJ / 63kcal |
Fat | 0g |
of which saturates | 0g |
Carbohydrate | 16g |
of which sugars | 10g |
of which polyols | 4.7g |
Fibre | 1.5g |
Protein | 0.7g |
Salt | 0g |
Potassium | 250mg (12.5% RI* per 100ml) |
RI* = Reference Intake. |
Prune Juice: the Tasty, Versatile Juice
Posted Wed, Dec 21, 22 by Sunsweet
Naturally Sweet Tasting with no Additives
Prune juice is made from high quality, sun-dried California prunes, which undergo a unique harvesting process that helps make the prunes juicier and sweeter. Sunsweet prune juice has no added sugar or other additives. Its distinctive dark colour is entirely natural and it has no nasty additives like acidity regulators or flavourings.It is naturally fat-free - great if you’re trying to reduce your intake of saturated fat. Reducing saturated fat consumption helps maintain normal blood cholesterol levels.
And because it’s naturally salt-free – this helps reduce sodium consumption which can help maintain normal blood pressure. And while all fruit juices are naturally free from salt and fat, unlike most other fruit juices, prune juice also contains fibre. Few other fruit juices contain meaningful amounts of fibre as it is often lost during the juicing process. So although insoluble fibre is removed after juicing, soluble fibre remains in the juice.
In addition, prune juice contains sorbitol. Sorbitol is a polyol, or complex carbohydrate, which acts like a sponge – it attracts and holds water in the bowel. Not all of the sorbitol consumed is digested, which is what makes it useful. All of this and it tastes great too! Which means that everyone in the family can enjoy a glass with breakfast, or as a sweet treat during the day.
Drinking Tip #1: Prune juice is great as a smoothie ingredient. If you have a blender or smoothie maker, download our free smoothie recipe booklet. Or get creative and come up with your own combinations. If you’re social savvy, why not share the love and post it on our Facebook or Instagram page? We love seeing new creations our followers concoct with our prune juice goodness!
Prune Juice and Potassium
Prune juice’s other nutritional benefit might be less familiar to most people. Like all juices it is naturally salt and fat free, but when it comes to nutritional benefits it has an edge over other juices.For example, prune juice is a good source of potassium which helps support normal blood pressure and a healthy nervous system. It also helps your muscles to work normally. Its rich, velvety taste makes it a naturally sweet way to include more of this nutrient in your diet. It’s the perfect post-workout refreshment as potassium can be lost when we sweat!
Drinking tip #2: Some people like to add ice cubes to a glass of prune juice, but it’s delicious simply served chilled from the fridge.
Make Prune Juice your Go-To Secret Ingredient for Delicious Dishes
We have lots of great recipes which include prune juice and will appeal to even to the pickiest of eaters. Kids of all ages will love our Prune and Orange Pancakes and fluffy cloud-like Baked Prune Whip.Prune juice can be used as an ingredient in smoothies which are great as a snack or for breakfast on the run. More organised breakfast-makers will love Roz Purcell’s overnight Prune Bircher recipe, just five minutes to prepare the night before and you’ll leap out of bed in the morning!
If you prefer savoury to sweet, you’ll find that prune juice is great as an addition to sauces and salad dressings. Chicken Lettuce Wrap with Asian Prune Sauce balances the tart-sweet prune juice flavour with soy sauce and rice vinegar.
Or you can keep it simple and drink a glass of chilled prune juice straight from the fridge. However you decide to include prune juice in your day, it is one drink that just might keep you smiling on the inside too.
*like all juices.
Prune-power in a glass! You can never have too many scrummy smoothie recipes
Posted Thu, Jan 02, 20 by Sunsweet
Combining avocado, apple and spinach leaves and flavoured with honey, lemon, ginger and super-sweet prune juice this is a smoothie that packs a powerfully nutritious punch. And it’s an easy way to get lots of healthy fruit and veg into the family’s fussiest eaters!
Ingredients
½ an avocado
A small apple, peeled, cored, and roughly chopped
A handful of spinach leaves, washed
A tablespoon of honey
The juice of ½ a lemon
A knob of ginger, about 2cm long – peeled
300 ml Prune juice
Instructions
- Place all of the ingredients except for the ginger and the Prune juice, into the blender.
- 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.
- Pour in enough prune juice to barely cover the ingredients, then simply blend everything well.
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Prunes are perfect for mums-to-be and for kids of all ages, too!
Posted Fri, Jun 11, 21 by Sunsweet
When you’re having a baby – especially if you are becoming a mum for the first time – it can be tricky enough to sift through the advice from well-meaning friends and family. And that’s without factoring in the advice received from near-strangers! We think that the most important thing to remember, though, is that a happy mummy means a happy baby. And something that all new mums have in common is wanting to do the very best for their baby.
It’s important to find a couple of reliable information sources that you can really trust – and to treat all the other bits and pieces of unsolicited advice that are bound to come your way with a pinch of salt. We’ve compiled lots of expert tips for mums-to-be and for new mums on our dedicated pregnancy website. Why not check it out?
Prunes during pregnancy
Constipation is a common complaint during pregnancy with at least half of all expectant mothers affected, at some point. Fortunately, there are some simple diet-based solutions that could help:
- Drink plenty of fluids. Water, milk, natural fruit juices and herbal teas are all excellent choices. Sunsweet prune juice is also a great choice with its naturally occurring sorbitol and source of fibre. Why not start with the recommended daily serving of 120ml and see how that works for you?
- Make a concerted effort to include plenty of fruit, vegetables and whole grains in your diet to ensure that you have sufficient fibre. Sunsweet prunes are a high source of fibre and make a tasty and nutritious addition to recipes – both sweet and savoury. They are also a super-convenient snack food.
Prunes for new mums
- When you have a new arrival in tow, a good night’s sleep can quickly start to feel like a distant memory. It’s not surprising then that energy levels for new mums can hit an all-time low. Enjoyed straight from the pack, prunes are the ultimate grab-and-go snack.
- Prunes have a low Glycaemic Index (GI) of 29, which means that sugar (energy) is released relatively slowly on digestion.
- Are a source of vitamin B6, which helps you feel less tired, supports the normal release of energy from foods, & helps make normal blood cells.
- Are a source of copper & manganese, which support the normal release of energy from foods.
Prunes for children large and small
- Prunes that have been stewed with other fruits before pureeing – apples can work really well – make a lovely first food for babies. Follow the advice from your healthcare professional, about when to start weaning, and enjoy exploring new tastes with your baby.
And for older children, prunes can be enjoyed straight from the pack, included in the family’s favourite bakes or whizzed into a smoothie. Let your budding chefs be inspired by our recipe pages to create their own smoothies with prunes, prune juice and a repertoire of other healthy yummies!
Enjoy!
PS: Did you know that World Breastfeeding Week starts on the 1st August? Check out the website for lots of hints and tips on feeding your baby. Breast is best, after all. But it’s important to remember that a happy mum means a happy baby!
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.
Prunes the fat and sugar for healthier baking
Posted Fri, Jun 11, 21 by Sunsweet
Benefits of using prunes in cooking
Prunes offer unique baking benefits, both nutritionally and physically so not only do they help create delicious tasting dishes, they can also improve the overall nutritional credentials for a recipe! Here’s how:
- Replaces free sugars with naturally occurring sugars
- Reduces sugar
- Reduces fat
- Less sugar than dates
- Added fibre
- Lowers total calories
- Other uses of prunes in cooking and healthy eating
- It’s not always possible to make cakes from scratch, so to help keep portion sizes of ready-made cakes down, serve with a handful of prunes, or drizzle with prune puree if appropriate!
- Adding whole or chopped prunes within recipes, or on the side counts towards your 5 a day intake.
- Not only are prunes good in sweet baked dishes, their subtle sweetness and unique combination of substances including sorbitol and malic acid, all combine to mean prunes work like a natural preservative, helping to retain moisture and extend shelf life. SO, your batch cooking will stay fresher and moist for longer!
- Prunes can be enjoyed as part of a varied and balanced diet and a healthy lifestyle. Eating 100g (8-12) prunes a day can contribute to normal bowel function; their vitamin K and manganese content means that they can help maintain normal bones; and being a source of copper and manganese, this can help protect cells from oxidative stress. Why not learn more about the nutritional benefits of prunes, and see how it can contribute to your healthy and balanced lifestyle?
We all know we shouldn’t eat too much sugar, and experts globally recommend we reduce intakes of ‘free sugar’, but with different sugars everywhere, which kind should we reduce and what can we replace it with? Free sugars are sugars added to food and drinks, and sugars naturally present in honey, syrups and fruit juices.
Prunes are a traditional dried fruit with no added or free sugars - their sweet taste originates from their naturally occurring sugars, contained within the fruit, which is 38g/100g.
These Sunsweet Oatmeal and Blueberry Muffins have had 100g of the 175g of free sugar in the original recipe replaced with the same quantity of chopped prunes, giving a 57% reduction in free sugars. And they still taste fantastic. So it’s a win-win, using prunes reduces the total sugar without compromising on the flavour!
An added bonus of adding whole or chopped prunes to cakes is that they contribute to our daily fruit and vegetable intake – in fact this recipe provides half a daily portion per muffin.
Sugar is a key ingredient in desserts - creating texture, taste and flavour, but often there’s far more than is needed. Prune puree is a handy way to reduce the total sugar content of recipes. For example, all the added sugar (and half the cream!) were replaced with prunes in these delicious Sunsweet Mocha Mousse Chocolate and Prune Pots, per portion, sugar reduced by 4.6g; fat by 5.1g; and energy by 50kcal.
As a general rule using prune puree to replace sugar can reduce total sugar content in pudding recipes by a quarter. Give it a try!
Prunes are naturally fat free yet their fibre and sorbitol content mean they behave like fat in baking. Additionally, prune puree has a silky consistency that is very similar to butter. The fibre and sorbitol work to retain moisture and, together with prunes’ malic acid, enhance flavours by bringing out the flavours of other ingredients without overpowering them. These unique qualities help produce soft and chewy baked goods. They are perfect attributes for modifying this traditional Prune and Almond Cake recipe. Inclusion of prunes meant butter and sugar could easily be reduced and additionally the original mascarpone cheese was replaced with a much lighter yoghurt, to create a cake that is lower in fat, saturated fat and sugar.
The fantastic deep purple colour of prunes helps create a baked and roasted appearance, perfect for baking and an added bonus for pale-looking gluten free breads. These same qualities also work brilliantly in savoury meat dishes.
Dates are commonly used as an added sugar replacer in sticky toffee pudding, but did you know prunes contain 30g less sugars per 100g. Prunes taste less sweet due to their sorbitol content, which is the highest of any dried fruit! Sorbitol is type of carbohydrate called a polyol, which tastes less sweet than other sugars, such as sucrose.
It is the sorbitol and fibre in prunes that are responsible for prunes being beneficial for maintaining normal bowel function. Prunes’ unique blend of sorbitol and fibre mean it’s possible to add extra fruit to a recipe - a real feel good factor! [sugars: prunes 38g/100g; and dates 66-70g/100g. Dates and prunes both contain no added sugars.]
This scrumptious Sticky Toffee Pudding replaces dates with prunes, reducing added fat and sugar, increasing the fibre content and adding 75g of extra fruit! The final recipe (per 100g) contains 28% less sugar, 43% less fat and 89% more fibre than the original.
Fibre has been the forgotten essential of our diet, which is probably why we consume under 20g per day, way less than recommended. The UK daily recommendation for fibre is 30g and a recent review commissioned by the World Health Organisation showed that low fibre consumers were at much higher risk of heart disease, cancer and type 2 diabetes.
Prunes are high in fibre (7.1g/100g), so adding prunes to these recipes increases the overall fibre content between 35-89%. Adding prunes to a Flourless Chocolate Torte increased fibre content by 57% per portion!
And did you know…prunes are also a dream match with chocolate due to their caramelized flavours and vanilla undertones.
We all know butter means high calories- yes a whopping 744kcal per 100g, whereas prunes contain just 229kcal/100g, so since prunes behave like fat (but are fat free!), replacing butter for prunes can help reduce total energy too! These Sunsweet Anzac Biscuits use chopped prunes, which also act as a binding aide so added butter, sugar and syrup can be reduced to save 9% calories per portion.
Prunes - the Smart Choice for a Healthier Lifestyle
Posted Thu, May 06, 21 by Sunsweet
Having a healthier lifestyle does not have to involve going to extremes. Start with clearly defined goals, get support for healthier habits and you’ll soon be on the path to success. We’ve put together some helpful tips to get you started if you’re trying to get more exercise or maintain a healthy weight.
Set “SMART” Goals
- Exercising for 30 minutes three times a week, for example, Monday, Wednesday and Friday.
- Trying one new recipe every weekend.
- Making sure to eat your five a day every day for a week.
Find an exercise you enjoy
Top tip: turn your walk or run into more fun with an audiobook!
Just add prunes!
If you’re trying to cut down on added fat, making prune purée may help! Try it as an alternative to butter, replacing it by gram equivalent, and see if you taste the extra succulent sweetness! Making it is easy - all you need are prunes, hot water and a food processor. Even better, it keeps well in an airtight container in the fridge for up to a month! So why not try baking with prunes and see what difference it could make to your sweet treats?
Experiment with recipes you already use or find inspiration by viewing our own dishes. Prunes sweet, fruity flavour contrasts beautifully with spices, citrus flavours and cheeses – for example check out our Asian Fish Curry or Feta, Lentil and Spelt Salad with Orange Dressing dishes. You can even use prunes to make marinade for your favourite meat, fish or tofu dishes. For more confident cooks who prefer doing their own thing rather than following recipes, we’ve put together this flavour pairing guide too. Use it as a starting point to create your own recipes with whatever ingredients you have to hand!
Even if you don’t have much time to cook during the week you can easily add prunes to your diet by stirring chopped prunes into your porridge or cereal each morning. Along with their naturally sweet flavour, they’re packed with fibre and vital nutrients. Just four prunes provide you with 11% of your recommended daily value of fibre, and 20% of your daily Vitamin K . It’s a great way to start your day as you mean to continue – healthily!
The science of satiety and weight loss
So here’s a SMART goal to get you started to a healthier lifestyle: walk to your nearest supermarket today, pop a packet of Sunsweet prunes in your shopping basket and try one of our delicious recipes this week!
Prunes – the surprising star of the kitchen!
Posted Fri, Jun 11, 21 by Sunsweet
There’s nothing humble about prunes. In fact, when it comes to stocking up on convenient, long-life and yet completely natural foodstuffs, prunes deserve to take pride of place on your shopping list.
The fruits are surprisingly versatile. They can be enjoyed by the handful, straight from the pack. They can be whizzed – either on their own or with ingredients like cocoa powder and ground nuts – to make super-tasty toast-toppers. They can be used to lend sweetness and depth to the flavour of your family’s favourite fruit smoothies. And they can also make a delicious and nutritious addition to a range of more elaborate dishes, both sweet and savoury.
Healthier Treats
As we all know, a life without treats is a life that’s, well, a little bit miserable! So it’s good to know that prunes can make a sweet and tasty foundation for a range of healthier nibbles. Trail mix – combining nuts and seeds and dried fruit – couldn’t be simpler to prepare. Prunes can be added to baked family favourites, like flapjack, to boost their nutritional value. And did you know that prunes can even be used to replace the sugar and fats in recipes for bakes? Tests by the California Prune Board – that swapped refined sugar for prune puree in a range of recipes – reduced the overall sugar content by up to 35%. And prune puree can be used as a replacement for butter, too. The fruit – with its caramelized flavour and overtones of vanilla - lends itself particularly well to chocolate recipes. Just swap the butter for prune puree - weight for weight - and enjoy!
Super Savouries
Sunsweet prunes have a delicious fruitiness that enhances many other flavours. They are a classic complement to a range of meat dishes – delicious with pork and perfect with game, for example – and they can add texture, moistness and a depth and richness of flavour. Combined with teriyaki sauce in a marinade, prune juice helps to transform ribs into melt-in-the-mouth scrumminess. And prunes are a useful addition to that staple of every family’s meal-time repertoire: the mid-week one-pot supper. Think Spicy Squash Soup with Chorizo and Prunes. Think Beef Stew with seasonable root veg and flavourful prunes. Simply delicious!
Whether you’re looking for a super-quick snack, an elaborate feast, or something in-between, prunes are an excellent starting point. There are lots of ways to include delicious and nutritious Sunsweet prunes - and their juice - in your everyday diet. So why not keep a pack or two handy, in the store cupboard?
Feeling inspired? Why not get creative in the kitchen and try some of our delicious recipe ideas?
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.
Prunes: Your Great Hack to Reducing Your Sugar Intake
Posted Thu, Mar 12, 20 by Sunsweet
As humans we’re programmed to crave high calorie foods – the survival of our ancestors depended on it. The human body evolved to make the most of high energy sweet foods when they were available, storing the excess energy for when we needed it most. These days we no longer have to hunt and gather like our ancestors (although we’ve got some great paleo recipes for anyone who follows this diet!), and we’re lucky enough not to have to worry about lengthy periods of food scarcity. But our bodies still love and crave those sugary foods which too often we don’t convert to energy and instead store in our bodies as fat.The World Health Organisation (WHO) recommends that adults limit their sugar intake to 25 grams per day – about 6 teaspoons. However, it’s easy to exceed that amount each day – depending on how you start your day you might reach your limit before you leave the breakfast table! In fact, the average consumption for adults in Western Europe is just over 100 grams of sugar, that’s about 25 teaspoons. And while you might think you limit your sugar to the teaspoon you add to your favourite cuppa, there is often sugar hidden in processed foods.
Aside from the obvious effects of sugar such as tooth decay and weight gain, there are other ways it can impact your health. According to WHO being overweight can increase the risk of:
- Diabetes
- Heart Disease
- Musculoskeletal disorders (especially osteoarthritis)
If you love cooking and baking you’ll find prunes could be your new favourite secret ingredient. You can use prunes to reduce the amount of free sugars in baking recipes. Or whip up a batch of prune puree – you can use it to reduce the total sugar content of your favourite recipe! You can even use prune purée as a substitute for butter – great for reducing the fat in your diet and for vegan recipes. Instead of serving up a bowl of cereal loaded with hidden sugars, why not start your day with a nourishing bowl of Fruity Porridge? For an afternoon treat, these Prune Muffins made with prune puree are low fat and full of fibre. Our website has lots of recipes, sweet and savoury, if you’re stuck for inspiration.
Sunsweet® Prunes and Prune Juice are dried plums from California. Prunes have a low GI-score, meaning they slowly release energy so they shouldn’t dramatically affect blood sugar or insulin levels. In addition, both prunes and prune juice contain fibre. Prunes have 7.1grams per 100grams – about a quarter of your daily needs.
Our farmers still do the gathering that our ancestors once did. They harvest the plumpest, juiciest Californian plums which are dried as prunes or made into prune juice. So next time you’re at the supermarket, hunt down a packet of delicious SUNSWEET Prunes and a carton of refreshing SUNSWEET Prune Juice!
Prunes and prune juice can be enjoyed as part of a varied and balanced diet and a healthy lifestyle. For detailed information on the nutrition content of prunes and prune juice please visit our products page.
Pumpkin Soup with Prunes
Posted Fri, Jun 11, 21 by Sunsweet
Sweet and scrumptious with delicious accents of warming ginger and zingy lime, the whole family are sure to love our Pumpkin Soup with Prunes. Rustle up a pot before heading out for an afternoon stroll. You'll return to a home filled with the comforting aroma of Autumn. Hearty, tasty and full of healthy vegetables and fruit, serve this soup with our gluten free focaccia. It's what Autumn is all about. This soup keeps well, too, so make plenty!
Ingredients
300 g pumpkin
200 g carrots
1 walnut-sized piece of ginger
1 onion
2 tablespoons of vegetable oil
800 ml vegetable stock
Salt and pepper
Cayenne pepper
1 organic lime
120 g Sunsweet prunes
100 ml whipping cream
4 small stems of celery with green leaves
Instructions
- Rinse and dice pumpkin. Peel, clean and rinse the carrots cut them into small pieces. Peel and dice the ginger. Peel and dice the onion.
- Heat the vegetable oil in a large pan. Briefly braise the onion, pumpkin, carrots and ginger in the hot oil. Pour in the vegetable stock and boil the vegetables with the lid on the pan for approx. 25-30 minutes until they are soft. Puree everything in a food processor. Season with salt, pepper and cayenne pepper.
- Rinse the lime and strip its peel off with a zester. Squeeze out the lime juice. Add the lime juice, lime peel and prunes (halved if you want) to the soup and briefly heat it again. Whisk the cream until it is semi thick.
- Serve the soup in cups or glasses with a celery stem and a spot of cream.
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Purple Power Smoothie
Posted Fri, Jun 11, 21 by Sunsweet
Smoothies are a summer essential. And the very best ones are tasty and satisfying while packing a nutritional punch. In our Purple Power Smoothie, prune juice, blueberries, yoghurt and just a little honey are combined to make a vibrantly coloured and flavourful thirst-quencher. This recipe is sure to become a firm family favourite!
Ingredients
1 cup SUNSWEET Prune Juice
1 cup frozen blueberries
1/2 cup fat-free plain yoghurt
1 tablespoon honey
2 ice-cubes
Instructions
Blend all ingredients together until smooth, adding more ice cubes if you prefer a thicker smoothie.
Makes one large serving
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r061 christmas cake with apples prunes and walnuts
Posted Fri, Aug 27, 21 by Sunsweet
- 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.