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

A warm and comforting brekkie with the feel-good factor, no fat-laden breakfast butties, here!

Posted by Sunsweet - Thursday, November 21, 2019

Our warm poached prunes with yogurt make a wonderfully comforting and satisfying morning dish – just perfect as part of a relaxed, weekend brunch. The whole family will love this sweet and creamy dish. And it makes a lovely sweet-treat to complete a mid-week dinner, too – delicious!

Ingredients

8 ready-to-eat Prunes
100ml Prune juice
1 cup of strong tea (I love Redbush tea)
Zest of an orange
¼ tsp ground cinnamon
¼ tsp ground nutmeg
200g natural yoghurt

Instructions

  1. Place all of the ingredients, except for the yoghurt, in a heavy-based pan, place over a high heat, and bring to the boil.
  2. Reduce the heat, cover, and leave to simmer for 10 minutes, then turn off the heat and leave to cool.
  3. Divide the yoghurt between two bowls. Scoop out the prunes with a slotted spoon and place half on top of each helping of yoghurt.
  4. Drizzle with a tablespoon or two of the fragrant liquid, and eat immediately.

Pumpkin Soup with Prunes

Posted by Sunsweet - Thursday, November 07, 2019

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

  1. 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.
  2. 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.
  3. 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. 
  4. Serve the soup in cups or glasses with a celery stem and a spot of cream.

Spicy Squash Soup with Chorizo

Posted by Sunsweet - Thursday, October 17, 2019

The very best soups fill the house with tempting aromas as they cook: our Spicy Squash Soup with Chorizo is no exception! Ginger, rosemary and smoked paprika combine to tempt the taste-buds. With squash, chorizo and scrummy Sunsweet prunes, this is a hearty and flavourful recipe just perfect for still-chilly February.

Ingredients

600 g butternut squash
30 g ginger root 2 onions
3 tbsp. oil
2 tbsp. smoked paprika powder
300 ml white wine
400 ml chicken stock  
4 chorizo sausages (Spanish paprika sausage)
200 g Sunsweet prunes
30 g pumpkin seeds
2 sprigs of rosemary
3 tbsp. sour cream
Salt, pepper

Instructions

  1. Peel squash and ginger and dice finely. Dice the onions into large pieces. Heat oil in a pot, add squash, onions, paprika powder and ginger and sauté for 5 minutes. Deglaze with white wine and stock and boil at a medium heat for 15 minutes. Cut chorizo sausage into slices. Cut prunes into large pieces. Toast pumpkin seeds in a dry pan.
  2. Grind squash in a blender. Season with salt and pepper to taste, add prunes and keep hot. Fry chorizo slices in a dry pan for 5 minutes on each side at a medium heat. Chop rosemary and sprinkle onto the sausage.
  3. Pour soup into a bowl. Serve with sausage, sour cream and pumpkin seeds.

Tip: Optionally sprinkle some of the chorizo oil from the pan onto the soup.


4-Ingredient Prune Cookies

Posted by Sunsweet - Friday, October 04, 2019

Quick to make, super-yummy and with no added sugar. What's not to love about these 4 Ingredient Prune Cookies? But would it surprise you to discover that these delicious cookies are bone friendly too? Research suggests that - because of the nutrients that they provide - the fruits may well have bone health boosting benefits. So tuck in!

View our collection of delicious Bone Friendly Recipes

Ingredients

16 SUNSWEET prunes
2 tablespoons hot water
1 cup rolled oats
1/4 cup chopped walnuts

Instructions

  1. Preheat oven to 375 degrees F.
  2. In a food processor, pulse SUNSWEET prunes and hot water until smooth. Pulse in oats and walnuts until a sticky dough forms.
  3. Roll dough into 12 balls and place on baking sheet lined with parchment paper.
  4. Bake for 15 minutes. Immediately after removing from the oven, tap each of them down with a glass to form a cookie shape and let cool.

Exotic Lentil Soup with Prunes

Posted by Sunsweet - Thursday, October 03, 2019

You can never have too many soup recipes in your repertoire. And our Exotic Lentil Soup with Prunes is a wonderful addition, just perfect for the autumn. Colourful to look at and warming to sip – it’s a hug in a bowl! With crusty bread, it makes a satisfying supper. And, popped into a flask, it makes a healthy, on-the-go meal.

Ingredients

3 carrots
200 g celeriac 
2 red onions 
1 leek 
1 sweet potato (approx. 350 g) 
1 bunch flat parsley 
2 tbsp. oil
300 ml chicken stock (or vegetable stock)
300 g pre-soaked and cooked lentils 
300 g Sunsweet prunes
4 tbsp. apple vinegar 
Salt, pepper  

Instructions

  1. Peel carrots and slice. Dice celeriac, peel onions and cut into strips. Clean leek, cut into slices and wash. Peel potato and cut into pieces. Pull parsley leaves from the stems and chop coarsely.
  2. Heat oil in a pot. Add potato, onions, carrots and celeriac and steam for 5 minutes at medium heat. Add leek and steam for 2 more minutes. Deglaze with stock. Add lentils and simmer for 20 minutes at a medium heat. Add prunes and parsley.
  3. Season to taste with apple vinegar, salt and pepper.

Tip: Roast some almond slivers and add as topping to the soup. Serve with toasted rye bread.

A balanced meal in a bowl. Warming, nutritious, substantial, delicious!

Posted by Sunsweet - Thursday, September 19, 2019

There’s something so satisfying about a bowl of delicious soup. And our Moroccan Carrot, Lentil and Prune Soup is no exception. The soup can be pureed – perfect for picky eaters! - but it’s a more substantial bowlful if the veg is left chunky. A spicy and warming dish that’s just perfect for autumn.

Ingredients

2 tablespoons rapeseed oil
1 onion, peeled and diced
1 tsp cumin
1 tsp dried coriander
½ tsp turmeric
¼ tsp cinnamon powder
2 cloves of garlic, peeled and finely chopped
3 medium-sized carrots, peeled, trimmed and diced
150g dried red lentils
100g ready-to-eat Prunes, roughly chopped
400g can chopped tomatoes
600 ml vegetable or chicken stock
Juice of ½ lemon
1 tbsp chopped coriander
1 tbsp chopped parsley

Instructions

  1. In a large saucepan, heat the rapeseed oil over a medium heat. Add the onions, stir well to coat in oil, and reduce heat to low. Cover and leave to soften – about 7 minutes.
  2. Add all the spices and increase the heat slightly.
  3. Stir well, then leave for a minute or so to cook, before stirring well again.
  4. Add the carrot and the garlic, stir to cover in the spices, then reduce the heat and cover, and leave for 5 minutes to soften.
  5. Check after a couple of minutes, and if they are starting to stick to the bottom of the pan add a splash of water to loosen.
  6. Add the lentils and the prunes, mix well, then stir in the tomatoes.
  7. Bring to the boil, then add the stock and stir well to mix. Increase the heat until the soup starts to bubble, then reduce the heat and leave to simmer until all the vegetables are soft and the lentils have softened and collapsed - about 30 minutes.
  8. Stir through the coriander, parsley, and lemon juice, then taste, and season with salt and pepper as necessary.
  9. Ladle into warmed soup bowls and serve immediately.

Note: this soup can be pureed but it’s more of a meal left chunky.


Prune Energy Balls

Posted by Sunsweet - Thursday, September 05, 2019

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

  1. 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.
  2. 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).
*Sunsweet tip: place in the Prune Energy Balls in the freezer for about 45 minutes to set. Stored in an air-tight container in the fridge they will keep for up to a week.

A sophisticated salad, perfect for ladies who lunch!

Posted by Sunsweet - Thursday, March 21, 2019

Summer days and simple salads are perfect partners. But for those occasions – like entertaining friends - when something just a little fancier is called for, our Duck Salad with Prunes, Goats Cheese and Mustard Dressing is just the job. Many elements of this dish can be prepped ahead of time leaving you free to enjoy the company of friends.

Ingredients

200 g roast duck
150 g prunes
100 g goat cheese
2 pears
100 g mixed salad, like chicory, rocket and beet leaves
100 g kale
Mustard dressing:
1 tbsp Dijon mustard
1 tbsp coarse ground mustard
1 dl white wine vinegar
1 tbsp liquid honey
1 dl olive oil
1 dl grape seed oil
Salt
Black pepper

Instructions

  1. Whisk together mustard, vinegar and honey.
  2. Whisk in oil very slowly until it thickens and becomes a creamy dressing. Season with salt and pepper.
  3. Dice the duck and prunes, cut the pears into thin slices, and carefully mix it with the salad.
  4. Arrange the salad with diced goat cheese and mustard dressing. Serve with whole grain bread.

Tip: The salad can also be made with chicken and red cabbage.

Granola Muesli Bars

Posted by Sunsweet - Thursday, March 07, 2019

There are times – throughout a busy week - when only a sweet treat will do. Packed full of nutritious goodies, like dried fruit and nuts, our Granola Muesli Bars are no ordinary sweet treat. With a cuppa or glass of milk, the bars are a scrummy pick-me-up. And they're perfect for breakfast on-the-run. Ring the changes - with different fruit and nut combos - to create firm, family favourites.

Ingredients

100 g brown sugar 
50 g honey 
150 g soft butter
1 egg
1 tsp. cinnamon powder
200 g California prunes
60 g dried apricots
200 g crunchy oat flakes
100 g granola  
100 g nuts (e.g. almonds, walnuts, or hazelnuts)
Salt

Instructions

  1. Beat sugar, honey, and butter until fluffy. Gently stir egg, 1 pinch of salt and the cinnamon into the mixture. Chop prunes and apricots coarsely and fold together with oat flakes, granola, and nuts into the butter-egg mixture.
  2. Spread the mixture on a lined baking tray and bake in oven at 190° C (convection oven at 170° C) for 30-40 minutes. Allow to cool, then cut into bars. Wrap individually in parchment paper or in plastic foil. 

Prune-power in a glass! You can never have too many scrummy smoothie recipes

Posted by Sunsweet - Thursday, February 07, 2019

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

  1. Place all of the ingredients except for the ginger and the Prune juice, into the blender.
  2. 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.
  3. Pour in enough prune juice to barely cover the ingredients, then simply blend everything well.