Serving you with

the freshest news
Sunsweet is an agricultural cooperative

Sunsweet Prunes

Blog

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

Prunes - the Smart Choice for a Healthier Lifestyle

Posted by Sunsweet - Friday, November 15, 2019


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! 

Suffering from ‘tummy trouble’ and a sluggish digestion? Prunes can help!

Posted by Sunsweet - Thursday, November 14, 2019

For whatever the reason, when the digestive system gets out of whack the entire body can start to feel its effects. Lethargy. Bloating. Sluggishness. And even some pretty acute pain. There's good news, though. A sluggish digestion doesn't have to be endured, as just 'one of those things'. There are lots of tips for you to try, here. And the even better news? They're easy!

The discomfort and inconvenience of suffering from digestive problems, especially when you have previously been able to take a healthy digestive system for granted, can be tough to handle. There are lots of different factors that can affect digestion; from experiencing busy and stressful periods in your life, to hormonal changes triggered by pregnancy, to the natural and inevitable physical changes that go hand in hand with the aging process. Whatever the reason, if the digestive system has become chronically sluggish the entire body can wind up feeling below par, as a result.

The aging process

Digestion problems can crop up at any life stage and at any age. But according to the online medical resource, WebMD almost 40% of older adults have at least one digestive issue annually. Constipation is one of the more commonly-cited digestive complaints and with sufferers experiencing symptoms like the ones listed below, it really is no joke:

  • Reduced frequency of bowel movements
  • Sensations of sluggishness and bloatedness
  • Painful bowel movements
  • Increased risk of developing piles

Common conditions

Constipation can be caused by a whole host of factors including age-related changes in the digestive system, medication and the effects of undertaking reduced levels of physical activity and not drinking adequate fluids or eating enough fibre.

Gastroesophageal Reflux Disease – a condition that can be responsible for causing unpleasant and even painful symptoms like heartburn - is pretty common, too. The condition can be exacerbated by eating rich foods, by eating late at night and by generally eating too much because being overweight can be a trigger for the onset of the condition's symptoms.

As you age, it's important to schedule regular health checks with your doctor to discuss any symptoms that might worry you. And, of course, any sudden changes in your body should always be thoroughly investigated by your GP. As with many issues, though, preventing digestive problems – before they become chronic - is far preferable to having to treat those issues medically.

Now for the good news!

And there's some good news. Because simple and common-sense steps like maintaining a healthy weight by eating well – choosing a diet with plenty of fibre and fluids, for example - and exercising regularly are excellent starting points. Having a good understanding of the digestive basics – like opting for gut-friendly foods - can go a long way towards nipping potential problems in the bud, too. Here are our top 3 digestion-boosting tips for you to try. And they really couldn't be more simple. You can check out a more comprehensive list of easy, digestion-boosting tips, here. And there's even a whistle-stop tour of the digestive system, too!

  • Mindfulness at mealtimes: sit up at the table, switch off your phone and savour your food.
  • Drink plenty: water, herbal tea and fruit juices are all good choices. Avoid ice-cold drinks at mealtimes, though, they can make digestion sluggish.
  • Snack on prunes: they're sweet, super-tasty and a source of fibre and sorbitol.

Here's to maintaining good digestive health, whatever your age!

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.

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.

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

Posted by Sunsweet - Thursday, October 10, 2019

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!

The top three nutritional reasons to keep loving prunes this season

Posted by Sunsweet - Thursday, September 12, 2019

Did you know that there are lots of compelling reasons why prunes should be top of the class, and not just at back-to-school time? Not convinced? Well, here are our top three seasonal reasons why you – and your family - should be making friends with prunes!

Understandably, you may be reluctant to kiss goodbye to the summer. But, no matter what your life stage, the autumn is an excellent opportunity to embrace that back-to-school feeling! September is the perfect time of the year to get back to basics, from a health and fitness point-of-view. And, guess what, prunes are a great place to start!

The top three seasonal reasons to love prunes

  1. You can give your immune system a fighting chance to keep all of those annoying autumnal bugs at bay … with prunes! The dried fruit is a rich source of vitamin B6 and copper, both nutrients are able to help to support a healthy immune system.
  2. The holiday suitcase is back on top of the wardrobe for another year, the nights are getting longer, darker and colder so it’s not uncommon - or indeed surprising - for your energy and motivation levels to start to take a downward turn. But did you know that prunes can help? Vitamin B6 - which we mentioned above - can help you to feel less tired, it also supports the normal release of energy from foods and the transportation of iron in the body. Copper and manganese – both of which are found in prunes – assist in some of these functions too.
  3. Prunes have lots of heart health benefits. They’re naturally saturated fat free and reducing the consumption of saturated fat helps to maintain normal blood cholesterol levels. They’re naturally salt-free, too, and reducing the intake of salt helps to maintain normal blood pressure.

There really is a lot to love about prunes!

Want to find out more? Take a look at our online guide to the health-boosting properties of prunes or check out our FAQ

On a more serious note…

Scientific research has been undertaken into the role that prunes can play in potentially helping to prevent serious illness. And a recent study found that eating prunes regularly, may help to reduce the risk of developing bowel cancer.

Professor Dr Nancy Turner Texas A&M University said: “Through our research, we were able to show that dried plums promote retention of beneficial bacteria throughout the colon, and by doing so they may reduce the risk of colon cancer.”

According to the NHS, bowel cancer is one of the most common types of cancer diagnosed in the UK.

That back-to-school feeling

The daily ‘little break’ and ‘big break’ for kids, and adults, are always a challenge but don’t overlook the snacking potential of prunes. With no added sugar, prunes are naturally sweet. And, let’s face it, which child isn’t on the hunt for something sweet the second they walk in the door?! Negotiating playground and office politics is hungry work after all!

Enjoyed straight from the pack, included in the family’s favourite bakes or whizzed into a smoothie, prunes make the perfect lunchbox filler or healthy after-school treat.

You can check out our delicious smoothie recipe suggestions, 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.

The not-so-skinny on sugar

Posted by Sunsweet - Tuesday, January 08, 2019

Sugar. It's something that we should all be attempting to cut back on. But does that mean that we have to cut back on fruit, too – like prunes – that make a sweet and tasty contribution towards our 5-a-day? What does the science say, are all sugars created equal?

The introduction of a sugar tax

World Health Organisation (WHO) guidelines recommend that we eat around 25 grams of sugar each day - about 6 teaspoons. But consumption in most countries exceeds this. Currently, Western European adults consume an average of 101 grams of sugar per day ….. that’s about 25 teaspoons!

In a Euromonitor study, Germany was ranked the second-most sugar-loving nation in the world with people eating 103 grams on average. In Ireland, which ranks fourth on the list, sugar intake falls just short of 97 grams, the UK comes in seventh at 93 grams and the Italians consume 57 grams per day.

With rising obesity levels on a European and global level being blamed on an over-reliance on energy-dense foods, several countries have called for the introduction of measures to help curb the intake of sugary foods; health warnings, sales taxes, banning junk foods in schools, restrictions on advertising to children and reduced portion sizes among others.

Variations on a sugar tax have already been introduced in Denmark, France, Finland, Hungary, Mexico and India. As recently as March 2016, the British Chancellor, George Osborne, made the decision to introduce a tax on sugary drinks. Moves like these have been welcomed by those with a keen professional interest in the topic. Chris Askew, for example, chief executive of Diabetes UK said: “We have been campaigning for this... as we are all consuming too much sugar."

But what's so bad about sugar?

Sugary foods and drink products that are high in refined sugars may be calorie-rich, nutrient-poor and contribute towards health issues like tooth decay and weight gain. According to advice from WHO, being overweight can lead to:

  • Heart disease
  • Diabetes
  • Musculoskeletal disorders (especially osteoarthritis)

So what about the naturally-occurring sugars in fruit, like prunes?

Well, prunes are simply dried plums. One plum becomes one prune, just with the water removed, so that the calorie content remains the same. They contain the same natural fructose, glucose and minimal sucrose sugar content as their fresh counterparts. Having only low levels of sucrose is a bonus because sucrose is the fruit sugar that bacteria utilise to produce harmful acids and dental plaque. Additionally, you often see sorbitol as an active anti-plaque ingredient in chewing gum. But, of course, the sorbitol that prunes contain occurs naturally!

Prunes are whole fruit so can contribute towards achieving your 5-a-day, as well as boosting your daily fibre intake. They can make a really useful addition to a healthy, balanced diet. And recent research indicates that prunes do not negatively effect weight. Because, as with all fruit, prunes appear to help with satiety - feelings of fullness - which is an important factor in controlling overeating and making healthy choices.

Common Perceptions: True or False

  • Prunes are full of sugar: False 
  • Prunes contain no added sugar. During the plum-prune drying process, sucrose is hydrolysed to glucose and fructose so prunes contain minimal sucrose: True
  • Prunes are harmful to teeth because dried fruit sticks to the teeth and increases the risk of caries (tooth decay): False 
  • Prunes contain significant sorbitol which is non cariogenic: True

Sugar-Free Month

So, what do you think, could you take the challenge to limit your intake to just naturally occurring sugars for a month? We'd love to hear how you get on. Good luck!

And why not take a moment to discover more of the nutritional facts about Sunsweet prunes, 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.

The benefits of a well-stocked store cupboard

Posted by Sunsweet - Wednesday, June 06, 2018

When you’re trying to make healthy choices around food, a little advance planning can go a long way. With a well-stocked fridge and store-cupboard and a repertoire of tasty, healthy and simple-to-prepare dishes up your sleeve, you won’t go too far wrong!


Temptation can be so hard to resist – especially when you’re feeling both tired and hungry. And that’s where healthy snacking comes into its own. Factoring in small snacks between meals can help to keep your appetite in check, your hunger satisfied, and help you to make healthier mealtime choices. Try to have a few healthy, grab-and-go options close to hand. Dried fruit – like SUNSWEET prunes - can be stashed in your desk drawer, your bag or your car’s glovebox so that you’re never too far away from a tasty treat.

Meals that Matter

Breakfast

It’s often described as the most important meal of the day. But it’s a meal that – when you’re up against it, time-wise – can all too often get skipped. Smoothies are the perfect solution for a speedy and nutrition-packed breakfast. Check out our recipe ideas for flavour combos that will suit the faddiest of eaters. And – if you’re really pushed for time – decant your smoothie into a travel cup and sip it on the run.

Lunch

Soup really is the ultimate lunch. Choose your recipe wisely and it’ll go a long way towards your 5-a-day. And, if you’ve a fussy eater in the family, soup can be buzzed super-smooth to surreptitiously deliver those nutrient-packed veggies. Why not take a look at our recipe pages? Most of our soups can be kept in the fridge for a few days or can even be frozen, for another time. Making friends with batch-cooking can be a great way to ensure that a healthy family meal is only ever a matter of minutes away.

Dinner

For mid-week meals, one-pot recipes really come into their own. You could prep the meal together, as a family, to boost that sense of connectedness. The tiniest of tots can wash veg, at the kitchen sink. And then - once your meal is prepped and popped into the oven – you’ll have a nice big chunk of quality time to enjoy together while the enticing aroma of dinner surrounds you.

Bon appetit!

Why not give prunes a go?

Did you know that prunes are surprisingly versatile? They can be used to add a nutritious boost to a variety of family meals - sweet and savoury – and their flavour adds both depth and richness. Try some of our delicious recipes!

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.

Make friends with technology

Posted by Sunsweet - Thursday, April 19, 2018

In the last decade, our use of the internet has skyrocketed. It’s been blamed for many things including our increasingly sedentary lifestyles. And yet it remains a significant part of our everyday lives despite all of the negative and downright fear-mongering headlines. But can technology actually have a role to play, in helping us to create balanced, happy and healthy lives?

Despite being a huge part of modern lives, the online world often gets a bad rap. If you believe what you read in the press, we’ve replaced couch potato habits for mouse potato habits – equally sedentary and unhealthy - and spend every spare moment surfing the net. Social media – in all its iterations - has been blamed for poor body image and low self-esteem across the entire range of demographic groups. And there seems to be a grain of truth behind the fear.

In England alone, according to the UK communications regulator, Ofcom, people now spend twice as much time online compared with 10 years ago and it would be safe to assume that it is a similar story all across Europe. Much of that time, of course, is spent immobile. And stats from the medical journal, The Lancet, suggest that inadequate exercise is responsible for more than 5 million deaths globally each year. Sobering stuff.

But is there a silver lining to the techno cloud?

At its very best, the internet offers a diverse resource of up-to-date, educational material that is both entertainingly written and accessible. Much of it is absolutely free. And our blog, of course, is an excellent example! Whether you choose apps or websites, social media or online newsletters, there’s lots of content out there to support you in your quest for a healthier lifestyle. Check out our top 3 techno tips, be selective and get informed.

  1. Newsletters – Choose reputable sources

    Sign up to a couple of lifestyle-related online newsletters. Choose ones from trusted sources, that cover topics that interest you – info overload is not our goal, here – and get inspired with everything from recipes for healthy and speedy mid-week dinners to tips on keeping active, whatever the time of year.

  2. Workout Videos Online

    Don't let good habits around physical activity slip. It’s far better to maintain an exercise programme throughout the year so that it becomes just another part of your daily routine, something that’s as automatic as brushing your teeth. And this is another area where technology can be your ally. Whatever form of exercise you enjoy – from boxercise to yogalates – you’ll be sure to find an online workout that floats your boat. Bung a one-pot-wonder into the oven – remember to keep things healthy! – and, while it cooks, pop on your workout video of choice and get moving.

  3. Monitoring Fitness Progress

    Whether it’s monitoring your daily calorie intake with sophisticated food diaries, tracking your levels of physical activity, learning relaxation techniques like mindfulness or even keeping an eye on your menstrual cycle, there’s an app for that! Speaking to Fox News, Scott Snyder – an innovator in the field – said, “The ultimate goal of most of these apps is to change behaviour. Small changes are a big overall win for health.” We couldn’t agree more!

As with most things, getting a good balance is crucially important. Everything in moderation – including technology – and you won’t go far wrong!

Looking for more inspiration? Why not check out our Healthy Living Guide?

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.

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

Posted by Sunsweet - Thursday, March 15, 2018

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.

The part prunes play in maintaining a healthy weight

Posted by Sunsweet - Monday, October 23, 2017

Obesity is a growing issue, now, with both adults and kids being heavier than ever. Sobering stats from the Health and Social Care Information Centre have been reported on the NHS website: almost a quarter of adults are obese and more than 60% are either overweight or obese. The results of being overweight aren’t just aesthetic, excess weight has been linked to a greater propensity for illnesses like cancer, heart disease and diabetes. But it’s never too late to take positive steps around weight management.


Manage your stress levels

Studies show that stress has an adverse impact on our food preferences: when the going gets tough, we tend to make unhealthy food choices. When we’re stressed, we also sleep less, exercise less and drink more alcohol. All of which are bad news from a weight-management and general health point-of-view.

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.

Love your prunes!

Prunes are sweet, tasty and versatile – whether eaten straight from the pack or as a flavourful addition to a favourite recipe. But did you know that eating them might help with weight loss, too?

A study at Liverpool University discovered that eating 140-170g prunes daily - as part of a weight control diet - may contribute towards weight loss. That’s because prunes are a fruit and thus lower in energy density than some other snacks making them a convenient and healthy choice.

The study of 100 people tested whether - over a 3-month period - eating the fruit boosted weight loss. The findings were that the prune eaters experienced greater satiety – they felt fuller – and greater weight loss than the control group. 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." Yet another reason to fall in love with the humble prune!

Don’t skip meals!

When you’re trying to control your weight, skipping meals – like breakfast - can be all too tempting. Don’t! Skipping meals can lead to reduced energy, making physical activity feel like a challenge too far. And allowing yourself to get too hungry can lead to overeating, at your next meal. Get your day off to a good start and make friends with brekkie.

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.