Sunsweet Blog
Serving you with

the freshest news
Sunsweet is an agricultural cooperative

Sunsweet Prunes

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

Prune Facts

5 Top Tips on Comfort Eating ... without piling on the pounds!

Posted Thu, Jan 16, 20 by Sunsweet

So, what do you think…is it really possible to indulge yourself with tasty, comforting and warming food, without piling on the pounds? Or, come the summer, do you fully expect to be dieting? At Sunsweet, we believe that comfort does not necessarily have to mean calorific.

5 Top Tips on Comfort Eating...without piling on the pounds!

Gaining weight. It's something that most of us accept as “just one of those things”. The World Health Organisation reports that more than 1.4 billion adults are overweight, the findings of which could prove to be very significant.

Why do we crave Comfort Food in winter?

Comfort Foods tend to be high in carbohydrate and sugar, and there are lots of theories about why we crave these heavier foods more in the winter months. There's a school of thought that winter weight gain could be our survival instinct kicking in; that we're fattening ourselves up to get through the colder months and keep our mood buoyant. And there's another more practical thought: when the days get shorter and temperatures drop, our resolve for healthy living plummets and we descend into a circle of eating more, moving less and, ultimately, gaining weight.

So what can be done to counter the sluggishness caused by overindulging?

Our 5 top tips

Plan ahead to maximise meal-times and super-charge your snacks

  1. Seize the opportunity to stock up the store cupboard with more nutritious snack alternatives. Dried fruit – like Sunsweet prunes – keep well, pack a nutritious punch and are surprisingly versatile adding a rich, fruity depth to both sweet and savoury dishes.
  2. Plan meals ahead – and, where possible, prepare them in advance - so that “I’m starving” feeling doesn't automatically equate to grabbing something quick, calorie-laden and unhealthy. Soups and stews are nourishing and warming and if you choose your recipe wisely can be low in fat and calories, and high in taste and comfort, too. Our Minestrone with Prunes Soup is a lovely veggie option with less than 300 calories.
  3. Drinks and snacks can be tasty, little pick-me-ups. But the ‘easy-to-reach’ sugar laden snacks and super-sized coffees can be a disaster, calorie-wise. High-fibre snacks served with a warm drink – herbal teas are perfect - can help to fuel the body and keep everything moving. And an attractively presented plate of fruit, fresh or dried, couldn't be simpler or quicker.
Get savvy about treats
  1. Life would feel pretty dull without the occasional treat. And from time to time, if you really fancy something chocolatey, there's nothing sinful about giving in to temptation. Do a bit of research though to come up with healthier alternatives. Our Paleo Chocolate Pudding is an excellent example of a treat that is flavourful, tempting, looks great, and under 410 calories, too!
  2. Naturally sweet, prunes and prune juice have no added sugars, just naturally-occurring ones; a quick and easy way to keep sweet cravings at bay. Also did you know that a prune puree (blitzing the fruit with water) can be used to successfully replace fat in cakes and cookies? You can find out more, here. And, finally... A warm bath. Super-cosy PJs. Flickering candlelight. A roaring fire. And a good old-fashioned hug. Totally Comforting, Totally Indulgent. Totally Calorie Free!
  3. Enjoy!

A Beginner's Guide to...Breakfast

Posted Fri, Jun 11, 21 by Sunsweet

Skipping breakfast. It's the obvious way to cut back on calories, isn't it? Well, think again. Skipping a meal can lead to less energy, reduced levels of physical activity and – ultimately – weight gain. Read on and let our Beginner's Guide to Breakfast help you – and your family - to get every day off to a Sunsweet start!

Breakfast – what's the big deal?

America's National Weight Control Registry investigates weight loss programmes on a statistically significant scale. And registered dietitian Kristin Kirkpatrick observed, from the Registry's findings, that “more than 70 percent of people who have lost weight and kept it off include eating breakfast among their daily habits”. Evidence published in the American Journal of Clinical Nutrition found that those who ate breakfast, in a clinical trial, used more energy through physical activity than those who skipped the meal.

But can skipping meals be a way to aid weight loss?

Skipping meals, any meal, is not a good idea because it can result in tiredness - making you less likely to have the energy for physical activity, feeling over-hungry and make you more likely to choose unhealthy snacks to fill up on. If we're honest with ourselves, we innately know that to maintain a healthy weight, you need to balance the number of calories you consume through food, with the number of calories you burn off through exercise. It's pretty straightforward, really!

Prunes; a welcome boost towards your five-a-day

Our diet has an enormous impact on both our physical and our emotional wellbeing and a common-sense attitude towards healthy eating is crucial. Breakfast is an excellent opportunity to squeeze in a few extra portions of fruit and veg and this can give the boost towards five-a-day that many of us so desperately need!

Sweet and super-tasty, prunes are high in fibre, virtually fat-free, contain only naturally occurring sugars and are an excellent source of many nutrients making a valuable contribution towards a healthy, balanced diet. When time is short and you have no real choice but to eat your breakfast on the run, prunes – enjoyed straight from the pack – offer a convenient, and yet healthy, option. And, when time is on your side, prunes can really come into their own at breakfast-time.

Wow the family at breakfast-time – with prunes!

  • A handful of prunes – roughly chopped – make a deliciously fruity addition to your family's favourite breakfast cereals. They'll help to up your nutrient quota, early doors, and be a great start towards your five-a-day goal.
  • Pureeing the fruit and spreading it on warm toast makes for a simple, satisfying and super-tasty start to the day.
  • Whizzed together with your choice from a selection of fresh fruits, yogurts, juices and dairy or non-dairy milks, prunes can bring a wonderful depth of flavour to smoothies.

You can find more delicious Breakfast recipe inspiration by searching under the Breakfast category on our recipe page.

Now doesn't that sound worth leaping out of bed for?

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 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.

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

  1. Cut the prunes into small pieces. Heat oil in a pan and fry onion on medium heat until glassy.
  2. 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.
  3. 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.

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

  1. 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!

  2. 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!

  3. 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.

  4. 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.

Dietary Fibre 101

Posted Fri, Feb 21, 20 by Sunsweet

What exactly is fibre? Why does the body - every body - need it? What happens to our body if we don’t get enough of it? And how can we ensure that we keep getting plenty of it? Read on for everything you - and your family - need to know about dietary fibre.

Our Dietary Fibre 101

OK. We admit that as health topics go, dietary fibre - and the role that it can play in contributing towards a healthy and normally functioning body – is far from being a glamorous one. And yet, dietary fibre is an important health topic. With a seemingly endless increase of pressure on our time and the proliferation of quick, convenient and very nutrient-poor meals, many of us simply do not get enough fibre from the food we eat on a regular basis.

But what is dietary fibre?

In a nutshell, dietary fibre is the tiny parts of things like cereal, vegetables and fruit that cannot be digested in the small intestine. Instead, this dietary fibre passes further along in the digestive system before most of it gets broken down by bacterial action in the colon. Increasing dietary fibre – as part of a healthy and balanced diet - can help to soften stools, making them easier to pass and helping to keep the complex cogs of the digestive system moving!

If you would like a more detailed understanding of how the digestive system works then our 'whistle stop tour of the digestive system' will be of interest to you.

And it seems that fibre has an even more crucial role to play, too. The World Cancer Research Fund (WCRF) reckon that dietary fibre is protective against bowel cancer. Around 12% of bowel cancers in the UK are linked to eating insufficient fibre, less than 23 grams a day.

Types of dietary fibre

Dietary fibre is typically divided into two groups:

  1. Insoluble Fibre:

    This is made up of the skins of fruits, the stalks and leaves of vegetables and the husks and hard coats of seeds. Insoluble fibre is more slowly broken down and its bulk helps with the evacuation of stools.

  2. Soluble Fibre:

    This is more completely fermented in the colon, it retains fluid, softening the stools and making them easier to pass.

Many plant components contain both soluble and insoluble components of dietary fibre. For example, the skins of prunes are composed of insoluble fibre and the pulp and juice are composed of soluble fibre

Dealing with constipation

If you do become constipated, it is even more important than ever to aim for at least 5 portions of fruit or vegetables a day. Fibre-packed dried fruits and natural, unsweetened juices can both count towards this target. Just three prunes a day count for one of your ‘5-a-day’ portions!

Highly processed foods are best avoided as these tend to be higher in fat, salt and sugar and are often lower in fibre. Get into the home-cooking habit. Our recipe pages are a great place to look, for healthy inspiration.

The role of fluids

To help to keep things moving, digestively-speaking, it’s important to make sure that you drink plenty of fluid. If you’re actively taking steps to increase the amount of fibre in your diet, be sure to increase the amount of fluid that you drink, too. The body is super-efficient at extracting fluid from the colon when it is needed for bodily functions. And even slight dehydration can lead to harder stools that are more difficult to pass. Six to eight glasses of fluid a day - water or diluted fruit juices are good choices – is a useful rule of thumb.

If you’d like to find out more about the role of dietary fibre – especially if you suffer from IBS with constipation – please do take a look at our booklet. It’s packed with expert hints and tips:

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.

Don't let stress play havoc with your health, this Christmas!

Posted Fri, Dec 13, 19 by Sunsweet

Stress. An inevitable part of modern life, especially at Christmas? Or something that we can – and should – take steps to influence and improve? Slow down the pace, this Christmas, and - you never know – you might actually enjoy it! Check out our tips on reducing those health-impacting stresses to enjoy more precious time with family and friends.

Can you make this Christmas your happiest and healthiest yet?

There's a school of thought that stress is an inevitable aspect of contemporary life. And we all know that Christmas can be an emotionally challenging time; a heady combination of family ‘differences’, money worries, general fatigue and the slipping of healthy habits, , can play havoc with our stress levels.

Stress – a widespread issue

The World Health Organisation defines stress as “the reaction people may have when presented with demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope”. Most of us can relate, in some way, to those feelings, especially at Christmas. Expectations are sky-high but with so much going on, often the energy levels and resources, required to deliver on those expectations, can be low. So what can you do to help reduce stress in your life?

Stress-busting tips

Here are three things that you could try, today,:

  1. Try to figure out the source of your stress, if you can. It could be your place of work. It could be your home. The places where we spend most of our time are good places to start in tracking down that source.
  2. Where possible, identify the steps that you could take to effect positive changes. And then make those steps. Start with small changes, at first, especially if you're feeling vulnerable.
  3. Make sure that you have some stress-busting strategies at your fingertips. Listen to soothing music. Practice mindfulness. Chat to a friend. Go for a walk. Take a long, hot bath. These are all excellent methods of de-stressing and couldn't be more simple.

Stress and tummy troubles

Digestion is a super-sensitive process, all too easily compromised by the stresses and strains of contemporary living. Stress can exacerbate a range of symptoms – including poor appetite and tummy troubles. These vary from person to person, but when the digestive system gets out of step – for whatever reason - the entire body can feel its unwelcome effects like bloating, constipation and indigestion.

Prunes can help!

Prunes have long been associated with digestive health and now there are scientific findings to support this. Research suggests that prunes should be considered as “a first line therapy” to maintain a healthy bowel. The research found that when 100g of prunes were eaten on a daily basis, they helped to support normal bowel function.

Why not check out our Digestion 101, too, to discover more hints and tips on maintaining a healthy digestive system?

With our very best wishes for a healthy, happy and stress-free Christmas!

Don’t let your travels upset your tum!

Posted Fri, Jun 11, 21 by Sunsweet

With holiday season well under way, we’ve all heard our fair share of anecdotes about travellers’ tummy troubles. Each of them more “TMI” than the last. But did you know that, by following just a few simple steps, it’s possible to dramatically improve the chances of you – and your family - maintaining good digestive health while travelling?

Concerns about food safety issues and the likelihood of subsequent, unpleasant illness. The digestive system getting out of synch. And a relaxed family holiday, memorable for all the right reasons. Are these three things something of a paradox, perhaps, a contradiction in terms? Because a survey by CondéNet and the California Dried Plum Board, found that digestive health problems were far from uncommon amongst holiday-makers.

  • More than 75% experienced occasional digestive problems while traveling
  • 42% suffered from constipation

What causes ‘travelers’ tummy’?

When travelling, it’s important to be sensible and aware about food safety and health. But you need to balance this caution; becoming paranoid about every morsel could just as easily spoil your holiday!

Simple precautions include:

  • Checking if the local tap water is safe to drink. If in doubt, opt for bottled water.
  • Holding-off on ice cubes (salads, deserts and drinks) if you think the local water could be an issue.
  • Sticking to cooked food that has been freshly cooked and served piping hot.
  • Choosing the more popular cafes and restaurants; locals are likely to avoid the duds!
  • Using wipes and antibacterial gels - they can be really useful for keeping the family’s hands clean, when you’re on the go.

If you’re unlucky, don’t panic. Take in plenty of fluids. Chamomile and raspberry leaf tea are natural remedies that you can try, to gently relieve diarrhea. And crystallized ginger is said to help alleviate nausea.

And what about the opposite side of the coin, Constipation?

Letting healthy eating habits slip, while on the road. Grabbing convenience food and snacks that are far from optimum, nutritionally. Not getting enough sleep. Not getting enough to drink. Struggling to get used to dramatic changes in temperature. Finding it stressful, the whole experience of being away from home. Getting used to unfamiliar ingredients and new flavours. There are a whole host of reasons why the fine-tuning of the digestive system may end up a little out-of-whack.

"The disruption of one's normal routine/schedule is inevitable when one travels. But eating poorly is controllable by the individual. People really need to look at their food choices either while traveling or at home. They don't realize that there are simple preventative solutions which may help alleviate bouts of digestive discomfort that can occur on the road," says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center.

Where possible, include plenty of fresh fruit and veg in your holiday diet. But make sure that you pack some non-perishable dried fruit, too – like Sunsweet prunes. Prunes are known to help maintain good digestive health. And the whole family will love their super-sweet flavour.

Good digestive health – it’s what we do!

At Sunsweet, we’re passionate about good digestive health and we’re more than delighted to share our expert insights. Check out our top four tips for good digestive health and Simple Health Tips for People on the Go.

And – for even more comprehensive info - why not download our Healthy Living Guide ?

Bon Voyage!

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.

Exercise: the “miracle” cure. Tips on how to make it work for you!

Posted Fri, Jun 11, 21 by Sunsweet

They call it the ‘miracle cure’...it’s free, has immediate effect, it’s sociable, fun, suitable for all ages, good weather, bad weather, and, there’s now scientific evidence to prove it can help not only reduce your risk of succumbing to major illness but also help you lead a healthier and ever happier life. It's...exercise! Did that come as something of a surprise?

“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” so says Dr Nick Cavill, a health promotion consultant.

The many benefits of regular exercise

And it's true that the positive arguments for regular exercise certainly cannot be overstated. People who exercise typically experience health benefits in the following areas, amongst many others, meaning that they can enjoy a healthier and even happier life:

  • Digestive health
  • Coronary heart disease and stroke
  • Type 2 diabetes
  • Certain types of cancer
  • Osteoarthritis, hip fracture and falls (in older adults)
  • Depression
  • Dementia

*Source: http://www.nhs.uk/Livewell/fitness/Pages/whybeactive.aspx

How much should we be getting?

Although daily activity is important, adults should generally be aiming for a minimum of 150 minutes of exercise over the course of a typical week. Over the winter though, when the days are short, the weather is lousy and – at Christmas, in particular – the demands on our time are dizzying, it can be all too easy to let healthy habits slide. But spring is the perfect time for a fresh start, to overhaul routines for healthy living, to shake off that sense of winter sluggishness – both mental and physical - and to step towards the summer with confidence, positivity and bags of energy. So what are you waiting for?

5 tips to get you moving!

  1. Choose something that you really enjoy whether that's running or cycling or bopping around the house like a teenager!
  2. Team up with similarly enthusiastic people, you'll up the fun quotient and be much more likely to stick to the arrangements that you've made.
  3. Multi-task. We're all busy, these days, so bundling activities together might help to boost your motivation. Spend time with the kids, exercise the dog and get yourself hot and sweaty by organising a high-intensity kick-about in the park. Roll up your sleeves, pump up the stereo and spring clean the house. You get the idea!
  4. Make moving your body an integral part of your day-to-day life. If you need to make an extra special effort, you might find that you start to make excuses or that exercise slips off your priority list.
  5. And finally... Try not to make excuses. Yes, our lives are generally more sedentary these days. Yes, we are increasingly tied to our technology. But if you're not going to take responsibility for your own health, then who is?

Fuel that workout!

For a nutrient-packed and perfectly portable pre-workout snack, why not consider the not-so-humble prune? Naturally sweet, prunes have a low GI meaning that they release their energy relatively slowly to satisfy your sweetie-cravings without giving you the short-term energy rush and sugar-crash of so many other snacks. Prunes are scientifically-proven to help with digestion, a great way to help overcome sensations of inner sluggishness. You might be interested in our Digestion 101, too, to discover more about the health boosting properties of prunes.

Have a happy spring!

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.

Healthy Hacks for Winter Snacks

Posted Fri, Jun 11, 21 by Sunsweet

No matter what your age or life-stage, life is busy. And snacking is just an everyday part of our busy, contemporary lives. Although many of us will eat more snacks over the course of a day than we realise, there’s nothing inherently wrong with snacking. Of course, overeating – no matter what food you plump for - is likely to result in weight gain. But there’s evidence to suggest that nutritious snacks can – and indeed should – form part of a healthy balanced diet.


Choosing healthy snacks can help to manage hunger, in the short-term, and reduce the likelihood of bingeing at mealtimes. Nourishing and warming snacks can give our bodies a much-needed boost on dark and cold days. In cold and flu season, immune-system boosting nutrition is more important than ever. And for children – who tend to shoot up suddenly - it’s important to fuel growth spurts with nutritious food choices. Children have smaller stomachs than adults, though, meaning that they feel fuller quicker and so snacking can be a good way to meet those extra nutritional needs. The trick is to choose snacks that can kick hunger into touch while, at the same time, being nutritionally beneficial and keeping calorie counts low.

So how can that be done?

When hunger strikes, it’s all too easy to grab whatever is to hand. And if it’s chocolate bars and packets of crisps that are to hand, it can be extremely difficult to resist temptation. But foodstuffs that are high in sugar, saturated fat and salt can - over time - lead to health problems like heart attacks, strokes and diabetes.

Fruit has an important role to play in healthy snacking. And dried fruit like prunes – with their lengthy shelf-life - can offer a tasty, convenient and healthy choice.

Portion control is important when making between-meals choices, try to limit snacks to about 100 calories. Enjoyed straight from the pack, four Sunsweet prunes make a deliciously sweet treat.

When choosing drinks, try to consider their health benefits, too. Hot chocolate is a lovely, warming treat but warm fruit-juice based drinks can be just as satisfying and pack a nutritious punch, too. We have a lovely selection on our website.

For perfectly portable, flavour-packed treats that the whole family will love, why not hop over to YouTube and check out our video for a step-by-step guide to making Energy Balls?

And did you know?

Prunes have a 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.

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.

Introducing Our New Pack! New Look, Same Great Juice!

Posted Fri, Jun 11, 21 by Sunsweet


Our New Prune Juice Pack Makeover

We’ve upgraded the packaging for our one litre prune juice product! 

We’ll be using the more eco-friendly Elopak cartons now for our sun-filled prune juice. But don’t worry, there is absolutely no change to the contents – your favourite prune juice will taste just as good as ever!  

We considered lots of factors when we decided to make the change, but the most important one was to ensure your juice remained exactly the same high quality you’ve come to know from Sunsweet!  

There’s been a lot of talk lately about eliminating plastic from the environment - too much of it inadvertently ends up in our oceans. 

In fact, an estimated 8 million metric tons of plastic winds up in the world’s oceans each year and some researchers predict that unless something is done, there could be more plastic waste than fish (by weight) in the sea by 2050.

And considering the UK and Ireland boast over 20,000 km of coastline, we think it’s worth doing our part to keeping our shores clean. 

These cartons use much less plastic and are created with sustainable wood fibre from FSC certified wood. And while the plastic bottles we used are recyclable we feel it’s about time for a makeover! 

Aside from the environmental benefits, this new packaging is good for you and your family too. 
  • The cartons have an easy open screw-top lid and the pack is easy to handle and pour. 
  • The square shape fits conveniently in your fridge door so you can continue to enjoy your prune juice chilled. 
  • And, of course, the new packaging keeps your favourite Sunsweet Prune Juice tasting just as scrumptious as ever. 
We all need to update our style every once in a while to suit the changing times and we hope you love our new, eco-friendly package as much as we do.

Watch out for the new cartons in your local supermarket.

Mmm...Prune Juice Recipes

Prune juice tastes fantastic on its own, but if you’re looking for different ways to include it in your diet then why not try out one of our recipes? They can be a fun and creative way to help you and your family to get the health benefits of prune juice in exciting new ways. 

By combining prune juice with other fruits you’ll get more of your five-a-day in one delicious serving. 

Prunes and prune juice are a natural way to sweeten smoothies and these recipes might give you some inspiration to come up with your own combinations!

Nutritional Benefits of Prune Juice

There are many reasons for including prune juice in your diet. The great, naturally sweet flavour, convenient refreshment, or the many nutritional benefits such as fibre, potassium and sorbitol. 

Now you can add helping the environment to the list! 

Whether you enjoy your prune juice in a smoothie, straight up, or on the rocks, you can be sure that the package it came in won’t end up, well, on the rocks :) 

Sunsweet Prune Juice has no fat, no salt, no additives and now no plastic bottle. 

We think that’s worth raising a glass to!

Is five-a-day still enough? When it comes to fruit and veg, more is definitely more.

Posted Fri, Jun 11, 21 by Sunsweet

With scientific studies now suggesting that five-a-day may no longer be enough, how can we ensure that our family are getting the fruit and veg that they need, for optimum health, while keeping things interesting – and tasty – at mealtimes?

Summer is a great opportunity to finally step into the sunny season with confidence, positivity and gratitude. Phew! And the perfect fuel for all of that? Delicious fruit and veg and plenty of it!

So, is five-a-day still enough?

Based on the World Health Organisation's recommendations, the five-a-day fruit and veg guidelines were introduced in 1990 with the aim of lowering the risk of heart disease, stroke, diabetes and obesity. Almost a third of us struggle to regularly get our five-a-day. But a 12-year study, 2001 – 2013, by University College London has found that we may benefit from actually doubling-up on the official guidelines and aiming for ten portions of fruit and veg a day instead, to significantly lower the risk of premature death. The study’s lead author, Dr Oyinlola Oyebode, went on record to say: “The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. My advice would be however much you are eating now, eat more.”

Variety – the spice of a healthy life

Whether your fruit and veg is tinned, fresh, frozen or dried – like scrummy Sunsweet prunes – it all counts towards your five-a-day. Great news, especially if you're aiming for the more ambitious ten daily portions! The trick is to keep things interesting, so that you and your family don't get bored. And a really great way to do that is to try – for as many of your meals as possible – to have a seasonable focus to the ingredients that you choose.

Did you know that just three prunes count for one of your daily portions? This is great news, especially if you're aiming for the more ambitious ten daily portions! The trick is to keep things interesting, so that you and your family don't get bored. A really great way to do that is to try – for as many of your meals as possible – to have a seasonable focus to the ingredients that you choose. Our recipes pages have lots of inspirational breakfast, mains, salads, desert & sweet treats, salads etc ideas to help you on your way.

Seasonable Treats

With the changing of the seasons, there's something lovely about taking advantage of the natural diversity – the flavours, the textures, the scents and the colours – of seasonable foods. And it's a great way for you and your family to ring the changes at meal-times and to try lots of different foodstuffs throughout the year. Wild garlic, morels and salad staples like spring onions, watercress and rocket are all excellent at this time of the year and make superb foundations for the lighter dishes of springtime as we naturally gravitate away from winter stodge. And if you're feeling inspired by all-things seasonable, why not try growing your own?

Grow your own!

Growing your own is easier than you might think. Vegetable gardening – with a raised bed or even just a handful of pots – is a great excuse to get the whole family out into the fresh air. And eating healthful foods - that you have watched grow from seed – can help to tempt even the fussiest of eaters into trying new things. There really is something magical – for kids of all ages – in the transformation from seeds to shoots to something scrummy. Salads are a super-simple starting point. A sunny spot. Plenty of water. And you really can't go wrong.

And finally...

You can check out Sunsweet's eco credentials, here:

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.

It’s Spring – and there’s a sense of celebration in the air!

Posted Fri, Jun 11, 21 by Sunsweet

Don’t forget that the clocks change on the 26th March. What better excuse is there to burst out of hibernation, to shake off the very last dregs of winter sluggishness and to spring forward with confidence and positivity and gratitude?

There really is something so special about the beginning of the spring. It just seems to feel like the perfect season to take a fresh look at our daily routines, to make the small adjustments that are needed to get our health and our wellbeing goals back on track and to take the time out to really celebrate the results.

Life is for living, after all. It’s certainly way too short and too precious to get hung up on counting every calorie or to beat yourself up for skipping a session at the gym. At the end of the day, if our diets are generally healthy with just the occasional well-earned treat and our lifestyles are generally active with just the occasional couch-potato day, we’re actually not doing too badly. And being able to enjoy a busy and vibrant life – fuelled by a varied and nutritious diet – is something to celebrate!

In California – the home of Sunsweet’s extensive prune plum orchards – the spring is a particularly beautiful time of the year. In early March, the orchards become covered in a fragrant blanket of pretty, white blossoms. It’s a truly magical sight! But the beauty is as short-lived as it is spectacular. After just a week or so, the blossoms gently drift to the ground and the orchards’ palette shifts to a deep chartreuse as new fruit forms and tender leaf buds burst.

And that leads us neatly on to new beginnings… It’s hard to believe that it’s one hundred years since the Sunsweet Growers Association was founded making this year a really special one for us, as we’ll be celebrating our centenary! The original Sunsweet farmers were passionate about delivering delicious and nourishing prunes of the very highest quality. And we think that they would be very proud of the fact that the Sunsweet brand is now enjoyed in more than 45 countries and that their legacy - of delivering the best possible prunes to customers – continues. If you’re interested in finding out more, you can watch the fascinating Sunsweet story.  Let the festivities begin!

And last – but by no means least - March offers us two opportunities to celebrate the special women in our lives. The 8th March is International Women’s Day followed by Mother’s Day on the 26th March. Our recipe pages are packed with yummy ideas for starters and mains, puddings and treats. We hope that they’ll prove inspirational for you, as you plan all those special, celebratory meals. Bon appetit!

And Happy Spring!

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.

Love your bones – with a little help from Sunsweet!

Posted Fri, Jun 11, 21 by Sunsweet

World Osteoporosis Day (WOD) takes place in October, each year. And the campaign call this year is for people, of all ages, to “Love Your Bones: Protect Your Future”. Osteoporosis is a growing problem, globally, and sufferers can be affected by an array of life-limiting symptoms. But it’s not all doom and gloom. There are lots of simple steps that can be taken to help protect our bones.


Beautiful bones!

Most of us pay very little attention to our bones. And yet they provide us with strength, protect our bodies and help us carry out everyday tasks. Did you know that bones are a living tissue, continually growing and changing? They become most dense in our early twenties but then the density starts to reduce making it important to be mindful about bone health, throughout our lives.

Signs of osteoporosis

A first fracture - most commonly affecting the hips, spine or wrists – can often be one of the first signs of osteoporosis. Osteoporosis affects one in three women and one in five men aged 50 years and over. The condition causes bones to weaken and thus break more easily and can lead to serious pain and even long-term disability. Following a hip fracture, for example, only 40% of survivors return to their pre-fracture walking ability and because walking is an important weight-bearing exercise – crucial for bone health – this can exacerbate the condition. In severe cases, even sudden movements – like sneezing – can start to cause problems.

Hints and tips

The WOD’s official website offers the following five tips for healthy bones and a fracture-free future:

  1. Get regular exercise: Strengthening and weight-bearing exercises – like good old walking – are excellent options.
  2. Eat well: Ensure your diet includes plenty of bone-healthy nutrients like calcium and vitamin D. Snacking on nuts or dried fruit can help. And did you know that prunes contain vitamin K and manganese that - among other functions - have direct benefits for bone health?
  3. Cut out unhealthy habits: If you’re still overeating, smoking or drinking excessively, get the help you need and stop.
  4. Assess your osteoporosis risk: If it’s high, you might need prescription medication to protect you.
  5. And if you suspect that you’re high risk? Ask your doctor to run some tests so that you can get the treatment you need.

The role of prunes

Prunes provide a number of nutrients that contribute – in different ways - to bone health:

  • Vitamin K supports the maintenance of normal bones and helps with blood clotting.
  • Manganese also supports the maintenance of normal bones and helps form normal connective tissue (a structural part of bones).
  • Vitamin B6 helps make healthy blood cells and maintain normal hormone levels.
  • Copper helps support normal iron transport in the body and also helps maintain normal connective tissues.

If you’d like to know more, why not check out our Serve Up Bone Strength fact sheet?

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.

On Darker Days, Shine a Light on Emotional Wellbeing

Posted Fri, Jun 11, 21 by Sunsweet

It’s always important to be mindful of your mental health but never more so than when the days get shorter and gloomier. During the winter months, it can be hard to overcome the temptation to grind to a halt, physically. And inactivity, for a prolonged period of time, can throw everything off kilter: from our mood, to the digestion of our food and everything in-between.


Seasonal affective disorder (SAD) – also known colloquially as the winter blues – is a recognised condition. A key symptom of SAD is a low mood that worsens as winter progresses but other symptoms include:

  • Irritability
  • Feelings of lethargy
  • Craving stodgy food and thus gaining weight

It’s always worthwhile seeking medical advice if you feel like you’re struggling to cope with day-to-day activities. But lifestyle adjustments – although sometimes difficult to implement when your energy levels are low – can help with the management of symptoms, too. It’s important to get as much sunlight as possible, for example, and to take positive steps toward managing your stress levels.

The impact of stress on digestion

Stress can be as bad for your body as it is for your head and can exacerbate a range of symptoms including poor appetite and tummy troubles. Digestion is a super-sensitive process, all too easily compromised by the stresses and strains of contemporary living. It’s the body’s way of breaking down food, a normal bodily function about which most of us never give a moment’s thought. But when the digestive system gets out of step, the entire body can feel its unwelcome effects. It can cause emotional issues, like anxiety, and physical issues, like bloating, reflux, constipation and diarrhoea. In these super-busy times, stress can feel almost inevitable. It’s worthwhile having a few tried and trusted techniques to hand, for when the pressure starts to mount. Practice mindfulness, walk with a friend, enjoy a soak in the bath, cook a delicious and healthy meal for you and a loved one to enjoy – whatever helps you to relax!

Lifestyle tweaks

After a long day, it can be hard to find the energy to eat well. But grabbing something convenient that’s low in nutrition may leave you with even lower energy levels – a vicious circle. Why not see if, with a little advance-planning, you can break that cycle? Rustle up some soups and stews in batches so that you can simply warm them up. Compile a list of a few temptingly tasty one-pot recipes. That way, 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. The combination of fresh air and the increased oxygen levels that follow exercise helps to release serotonin, the feel-good chemical. Now that’s what we call a win-win!

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.

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 Juice: the Tasty, Versatile Juice

Posted Wed, Jun 10, 20 by Sunsweet

Prune juice is great as a sweet, velvety drink anytime of day, no matter what age you are. Naturally fat and salt-free,* prune juice is great as a drink on its own, but can be used as an ingredient in smoothies, savoury sauces and desserts. Apart from its sweet and slightly tart taste, it has nutritional benefits that can contribute to you and your family’s balanced diet. 

 

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.


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.

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

Are the goals you are setting for yourself Specific, Measurable and Achievable? Are they Relevant to your life and Time-bound – have you set a deadline to reach them? There is an art to goal setting: if you make it too easy then you’re not pushing yourself enough; too unrealistic and you’ll give up! Some examples of SMART goals might be:
  • 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

If you prefer the great outdoors to noisy gyms then make walking or running outside a regular part of your life. Find friends to go with you or join a local walking or running group. Having a friend to hold you accountable can encourage you to show up when you’d prefer to stay home! Joining an exercise class can also be a fun way to stay fit – there are so many to choose from - circuits, boxercise, or even tap-dancing. Find a time and location that fits into your existing schedule and make it part of your weekly routine. Don’t forget to use the gift of technology and log your exercises using an app – they’ll help you feel great for those small successes and keep your motivation going!

Top tip: turn your walk or run into more fun with an audiobook!

Just add prunes!

Prunes are delicious straight from the pack as a sweet treat, but their versatility makes them a great addition to a range of savoury and sweet recipes. Whip up a batch of Prune Energy Balls to have on hand for after the gym or when you feel the call of the vending machine. Why not also boost the start of your day with a smoothie made with prunes or a chilled glass of prune juice?

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

Satiety is the feeling of fullness we get after eating. In a study at the University of Liverpool, eating prunes was found to help with weight loss by keeping people feeling fuller for longer. The research involved over 100 people (both men and women) being tested over a 3-month period, and eating the fruit as part of a weight loss diet. Greater weight loss was found in those who ate the prunes than the control group during the last four weeks of the study. After week eight the people eating prunes felt fuller for longer! 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."

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! 

i) https://californiaprunes.org/healthy-living/benefits-of-prunes/

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) 
So how can you square those sugar cravings with the need for a healthy balanced diet? Enter your great hack – the humble but amazing prune! A prune is a dried plum, with no added sugar and contains vitamin B6, manganese and copper which all support normal release of energy from foods. Prunes can also help you achieve your 5-a-day of fruit and vegetables. And studies have shown that because they help you to feel full (satiety) they’re a healthy choice to help control overeating.  They make a great addition to your kid’s lunch box – resist the urge to pack a biscuit as a treat and pop in a few prunes instead! A bag of prunes in the car or your gym bag can help you to avoid the temptation to buy sugary treats at the petrol station or after working out, and serve as a great energy source to keep you going throughout your day.



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.