We regularly publish some great healthy living tips, new recipes and other Prune tidbits on our blog
-
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.
-
Raspberry Prune Frozen Yoghurt, a super-healthy alternative to ice-cream!
Posted Fri, Jun 11, 21 by Sunsweet
We all crave a sweet treat, at times. And yet opting for refined sugar and fat-laden versions can leave us feeling sluggish and guilty. So say “hello” to our Raspberry Prune Frozen Yoghurt. It’s a super-healthy alternative to ice-cream. And with just three ingredients – raspberries, yogurt and prunes – this delicious treat couldn’t be more simple to make.
Ingredients
200 g natural yoghurt, mild (3.5 % fat)
100-125 g Sunsweet prunes
250 g frozen raspberries, unthawed
If desired:
4 waffles
Instructions
- First put yoghurt and then prunes and raspberries into the beaker of a smoothie mixer. First mix at slow speed, then finely mix at medium speed, repeatedly pushing the raspberries downwards with the pestle. If the ice cream is not firm enough, divide the mass into portions in dessert glasses and leave to refreeze for 30 to 60 minutes in the freezer. Otherwise, immediately divide the mass into portions in dessert glasses or if desired divide into portions in ice cream waffles.
Vegan variant: soya yoghurt can be used instead of yoghurt.
Tip: a powerful smoothie mixer makes the ice cream particularly creamy. A hand-held blender is only suitable to a certain extent. If there is only a hand-held blender available, first thaw raspberries, then finely mix all ingredients together. Freeze the mass in an ice cream maker (in accordance with operating instructions) or let it freeze in the freezer. For freezing, divide the mass into portions in 4 silicone muffin moulds and place in the freezer for 1-3 hours (do not let the mass get too hard). Before serving, remove pieces of ice cream from the moulds and put them on a plate.
Other recipes you might be interested in...
-
Our Spicy Cranberry Prune Mocktail is a delicious drink with a real sense of occasion!
Posted Fri, Jun 11, 21 by Sunsweet
The flavours of ginger and lime combine to add zing to this delicious mocktail. The whole family are sure to love this non-alcoholic Spicy Cranberry Prune Mocktail. It’s a delicious drink with a real sense of occasion. Serve over ice, in your prettiest glasses, and let the good times roll!
Ingredients
100 g raspberries (fresh or frozen)
200-250 g crushed ice
200 ml Sunsweet prune juice
200 ml cranberry juice
4-8 teaspoons lime juice
200-300 ml ginger lemonade
(alternative: mix ginger ale either with 1-2 tbsp. ginger juice or 1 tablespoon grated ginger)
For decoration:
1 piece (approx. 3-4 cm) ginger root
In addition:
4 long drink glasses
4 long thick straws
Instructions
- Divide raspberries and crushed ice into 4 portions in long drink glasses. Mix prune juice, cranberry and lime juice, and pour them into glasses. Fill with ginger lemonade. Stick straws in the glasses. If desired, wash ginger, cut it into 4-8 slanting thin slices and add as decoration. Serve immediately.
Cocktail variant: add 20-40 ml gin.
Other recipes you might be interested in...
-
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.
-
Join us as we celebrate 100 years of history!
Posted Fri, Jun 11, 21 by Sunsweet
For an entire century, Sunsweet has been inspiring consumers to eat well and to enjoy a healthy, balanced lifestyle. The company has a rich heritage and deep roots within the growers’ valley of California. But where did it all start?
Once upon a time in California…
Believe it or not, the Sunsweet story began with just one man, Louis Pellier, who imported prune orchard stock from France to California. Louis Pellier introduced Agen prunes to the region in 1850. But it wasn’t until 1917 that Sunsweet was formed. A group of farmers founded and named it the Sunsweet California Prune and Apricot Growers Association. In that first year alone, they handled 43% of the state crop. Today, the company is 250 growers strong, producing 40,000 cases of fruit and juice every single day and exporting to more than 45 countries around the world. In fact, the Sunsweet Growers, as it is now known, is one of the world’s most successful agricultural cooperatives!
Generational Experience and Innovation
Many growers within the cooperative are from family businesses and bring generations of expertise to the craft of cultivating prunes. While building on learnings from the past, Sunsweet has always had an eye on the future too, striving for innovation and improvement. In 1966, for example, Sunsweet developed a unique pitting system. No other prunes in the world are pitted with the same precision and care as Sunsweet prunes, resulting in fruit that is rounder, plumper and more flavourful. The ‘Smart Pitter’ has been improved over the years and remains unique to this day. No doubt, the original Sunsweet farmers, of 1917, would be proud that their cooperative continues to grow, innovate, improve and deliver the best prunes possible to customers.
When plums are dried into prunes, the dehydration concentrates their flavour. The prune becomes about one third of its original size but retains its nutritional value. Did you know that Sunsweet prunes:
- Contain just over 7g fibre per 100g, that’s about a quarter of your daily needs.
- Are a source of vitamins like B6 that can help you feel less tired and Vitamin K that supports the maintenance of normal bones.
- Count towards your 5-a-day with just 4/5 prunes classed as a serving.
A very special place
Sunsweet growers know good farmland when they see it. Sunsweet prune plum orchards are only planted, in the rich soil of lush regions, with rain-free summers and cool but not freezing winters. There are only a handful of places like that on earth and the birthplace of the Sunsweet prune - the San Joaquin Valley - is one of the very best.
It goes without saying, that Sunsweet farmers have strong ties to the land and so it’s only natural for them to be committed to the preservation of nature and to lead the way in green innovation. You can find out more about Sunsweet’s green credentials on the website.
A very special company
Despite the passing of 100 years, Sunsweet’s passion for all-things prune has remained undiminished. The company has an award-winning commitment to quality and customer service and is always investing to ensure the best quality prunes in the world. And the good news for you? All of these measures help Sunsweet to grow prunes that are deliciously plump, succulent and tasty for you to enjoy.
Here’s to the next 100 years!
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.
-
Spring into a Healthier Lifestyle
Posted Fri, Jun 11, 21 by Sunsweet
Spring has well and truly sprung and the Easter holidays are very nearly upon us. This is a time of year when many of us - over the long, bank-holiday weekends - can take a well-earned break and enjoy the (hopefully!) improved weather. There really is no better season than the spring for laying new foundations for a healthier lifestyle for the months to come.
Outdoor Fun
The onset of brighter and warmer and longer days makes the great outdoors feel even more appealing than ever. Having the support of your friends and family is a very strong motivator for getting – and staying – active. But, let’s face it, getting active with a gaggle of buddies is just more fun! Exercise really doesn’t feel like exercise when it involves gathering together a fun-loving group – the more the merrier - and larking about outside. All you need to do is tailor your activities to suit the age and agility of your group and get stuck in. From horse-riding to hide and seek. From golf to geocaching. From tree-climbing to tennis. From surfing to sand-castle building. The only real rules? Have lots and lots of fun!
Our top three tips for alfresco exercise:
- Ring the Changes:
Get together with your getting-active group – ahead of time - to brainstorm ideas for activities, to keep things fresh and fun.
- Get Scheduling:
Synchronise calendars, set a date and a time and stick to it – no matter what the weather. A few spots of rain should definitely not stop play!
- Fuel the Fun:
There’s nothing like exercising out-of-doors to work up an appetite! Why not check out our recipes pages for a whole host of yummy and portable, prune-related ideas?
Rainy Day Activities
And if the weather lets you down? Buzz on over to our Easter section where you’ll find a trio of Easter-themed projects to choose from. Kids of all ages will just love our colourful craft activities. There are printable templates and easy-to-follow instructions to create Baby Chick Easter Decorations, Bunny Rabbit Pen and Pencil Holders and Bunny Boxes. And if you find yourself with some spare time over the bank-holiday weekend? You could always rustle up a batch of sweeties – check out our recipe pages for inspiration – and present them, as gifts, in one of our Bunny Boxes.
- Ring the Changes:
-
Healthier Snacking for Busy Families
Posted Fri, Jun 11, 21 by Sunsweet
Time pressures, for many of us, seem to be rising both exponentially and relentlessly. Families with young children, in particular, seem to be constantly on the move with even the tiniest of tots having a packed schedule. Meals eaten together, up at the table, have become more of a special occasion thing than an everyday thing. And snacking has become just a regular part of our time-strapped, modern lives. Not all snacks are created equally, though!
With so much of the food that we consume being eaten “on the hoof”, it’s important to opt – wherever possible - for snacks that pack a nutritious punch without piling on the pounds.
The stats on obesity, from the World Health Organisation, are startling:
- Worldwide obesity has more than doubled since 1980.
- By 2014, almost 40% of the world’s adult population was deemed overweight.
- And obesity is preventable.
Planning Ahead
Used tactically, and as part of a generally healthy and balanced diet, snacks can help to manage hunger and reduce the likelihood of bingeing, at mealtimes. But it really does pay to plan ahead. Why not try pulling together a menu of easily-prepared snacks, that the whole family will love, and that can be enjoyed on a myriad of snacking occasions? Think lunchboxes, pre-exercise pick-me-ups, breakfast on-the-run...
Healthy Choices
Naturally, it makes nutritional sense – apart from when having a very occasional treat – to make healthy choices, to avoid snacks that are high in added sugar, fat and salt. We do understand, though, that it can be tricky to work out what is healthy and what isn’t when it comes to snacks. For example, processed fruit snacks – some of which actually have added sugar - are blurring the boundary between confectionery and traditional, unprocessed dried fruits. But the great news is that sweet and tasty treats are far from being an absolute no-no. “Traditional dried fruits have historically been considered a nutritious snack choice in parts of the world where abundant sunshine enabled drying fruits for preservation, such as the Eastern Mediterranean and Middle East. They all provide dietary fibre, are virtually fat and salt-free and each provide a range of essential micronutrients, such as potassium, copper, manganese, iron and vitamins A, E, K and niacin.”, says Jennette Higgs, Consultant Dietitian at the California Prune Board.
Recipe Ideas
And prunes are an excellent example of these traditional dried fruits. They can be enjoyed on their own, straight from the pack, but they’re also the basis for a whole host of super-satisfying goodies. Our website is a brilliant resource with countless healthy-snacking recipe ideas. Why not have a look and bookmark a few that take your fancy? And if you’re a YouTube kind of person, check out our video for a step-by-step guide to making Energy Balls. They’re perfectly portable, flavour-packed and sure to be a big hit with the whole family!
Mums-to-Be
And did you know that snacking is especially important for mums-to-be? It can:
- Boost those flagging energy levels
- Help to keep nausea at bay
- And, when high-fibre options are chosen, help to alleviate constipation
Why not take a look at our dedicated pregnancy website for lots more 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.
-
Our Simnel Cake is a wonderfully fruity twist on the traditional classic.
Posted Fri, Jun 11, 21 by Sunsweet
Simnel Cake has enjoyed something of a resurgence in recent years. Supermarkets report brisk sales of ready-made versions. But how much more joyful to fill your home with the aroma of cinnamon, nutmeg and candied orange peel as you bake your own? Did you know that the cake is traditionally topped with 11 marzipan balls to represent Jesus’ 11 disciples?
Ingredients
300 g butter
130 g brown sugar
2 tsp. grated lemon zest
4 eggs
250 g flour
1 tsp. baking powder
5 tbsp. starch
½ tsp. ground cinnamon
½ tsp. nutmeg
300 g Sunsweet prunes, diced
50 g candied orange peel
300 g marzipan
1 egg yolk
Other:
cake spring form baking tin, 26 cm
Instructions
- Preheat the oven at 170 °C (convection 150 °C).
- Mix butter and sugar. Add grated lemon zest. Slowly add eggs, flour, baking powder and starch. Fold in cinnamon, nutmeg, prunes and candied orange peel. Line the bottom and the sides of a cake spring form baking tin with baking paper. Spoon the dough into tin, place in preheated oven and bake for approx. 1 hour. Let it cool completely.
- Roll out about 200 g of marzipan and cut a circle (Ø 26 cm). Place onto the cake. Press slightly. Divide remaining marzipan into 11 equal pieces and form eleven balls. Position the balls on the marzipan circle. Brush cake topping with a little beaten egg yolk. Preheat the grill and place cake into the oven. Grill until marzipan begins to brown.
Other recipes you might be interested in...
-
A Focus on Digestion for World Digestive Health Day
Posted Fri, Jun 11, 21 by Sunsweet
The low down on digestion
Digestion is the body’s way of breaking down food. Although it’s a sensitive physical process, a healthy digestive system is something that many of us are lucky enough to be able to take for granted. If it gets out of synch, the entire body can feel its effects. Modern lifestyles with sedentary jobs, not enough exercise, the consumption of processed foods and stress can all take their toll on the gut. Over time, sluggish digestion can become a chronic problem. It can cause emotional issues, like anxiety, and physical issues, like bloating, reflux, constipation and diarrhoea.
Keeping tummy troubles at bay
When it comes to any health complaint, prevention is better than cure. And, fortunately, there are some simple and effective steps that can be taken to help to keep tummy troubles at bay. Having a good grasp of the digestive basics, choosing gut-friendly foods and adopting better eating habits can go a long way towards boosting digestive health.
Hints and tips
Read on for our Top 4 tips for maintaining a healthy digestive system.
- Eat more fibre rich foods
Prunes are a source of dietary fibre. According to the European Food Safety Authority, consuming around 100g of prunes – on a daily basis - helps to maintain normal bowel function. And the EU Commission has now authorised this health claim for use in the general population.
- Keep the water flowing
Dehydration can lead to headaches, lack of focus, fatigue, constipation and lacklustre skin so be sure your diet includes plenty of water and other fluids like prune juice.
- Keep moving
Regular physical activity not only revs up your metabolism, it also helps promote digestive health by keeping you “regular”.
- Take 5
Soothe away stress before it gets to you, by listening to calming music or simply phoning a friend to catch up.
And to find out even more? Download our expert guide on IBS.
The role prunes can play in maintaining good digestive health
There could be a number of reasons why your digestive system is working less than optimally. And, of course, there are a number of potential solutions to the problem. But the inclusion of Sunsweet prunes in your everyday diet can be a deliciously simple place to start. Our products are 100% natural and they can be enjoyed by the whole family including children, pregnant women and the elderly. And because we use only the best quality Californian prunes, the Sunsweet range really is the perfect complement to a healthy, balanced diet.
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.
- Eat more fibre rich foods
-
Summertime and the living is easy
Posted Fri, Jun 11, 21 by Sunsweet
Summer weekends are a brilliant opportunity for catching up and chilling out. There’s one very simple trick that you can have up your sleeve, to ensure that you have as much fun during your get-togethers as your guests: advance planning!
Keep your menu simple
A showstopper dish – like a marinated whole chicken or a side of salmon with a herby crust - can be put in the oven and left to its own devices. And then around an hour before your meat or fish is ready, pop some baby new potatoes into the oven, too. Keep the potatoes whole and unpeeled and toss them in oil, herbs - rosemary works well – and a little sea-salt. Simple and delicious.
Enlist help
Guests often ask if they can bring something to gatherings so don’t be too shy to answer, “yes, please!”. Give each guest a theme, for a salad, and leave them to it. A green salad, maybe, or something tomato-based or involving mixed beans. You could even ask them to bring a fruit salad, for pudding. And – if they’re stuck - you can always signpost them to our recipe pages, for inspiration!
Keep everyone moving
A great way to break the ice at summer events – especially when there are little people involved – is to ask each family to share their favourite outdoor game idea. Tag. Hide and Seek. Pretty much anything involving bubbles or balloons. The fun factor will be boosted instantly. You’ll all work up an appetite for that yummy, healthy meal. And the kids will have bonded well enough to continue the fun, after the food, while the adults enjoy a well-deserved rest.
When it comes to summer celebrations, prunes are something of an unsung hero. And yet they can add a fruity scrumptiousness to a range of dishes and drinks. For sweet and savoury nibbles, think prunes baked with chorizo or – even simpler – flavoured mixed nuts (most supermarkets stock an interesting selection) combined with chopped prunes. As part of a fruity marinade or BBQ sauce, prunes add a rich flavour that complements a range of meat and fish and livens up grilled veggie kebabs. Prunes make a zingy addition to salads – both savoury and sweet. The fruit is the perfect partner for choc-themed puds – prune brownies, anyone? And prune juice makes a fabulously flavourful base for a range of drinks from smoothies to mocktails, from fruity cocktails that are strictly for the grown-ups to refreshing frozen treats that the whole family will love.
Our recipe pages are full of ideas for you to follow or be inspired by. And our comprehensive guide to entertaining is packed full of tips to help your summer celebrations sparkle!
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.
-
Are you beach body ready?
Posted Fri, Jun 11, 21 by Sunsweet
Beach body ready. It’s a phrase that can strike fear into the hearts of the best of us! So, what’s the skinny? Are crash diets a no-no? The jury may still be out on crash diets. So is there a less drastic and more long-term approach that we can take?
Do crash diets work?
The jury is out on crash diets. One study of 200 obese adults, published in The Lancet, found that although crash-dieters did lose weight, the approach can be dangerous. That’s because it’s tricky to get all of the nutrients that the body needs when you significantly reduce food intake. So, this summer, why not take a less drastic and more long-term view?
Is there a different approach?
Overeating of any kind is likely to lead to weight gain. But research from Liverpool University suggests that eating 140-170g prunes daily, as part of a weight control diet, may have a positive contribution to weight loss.
Whether you’re at a music festival, having a picnic, on-the-road with the family or just going about your daily business, snacking is an inevitable part of contemporary life. It goes without saying that unhealthy snacks like crisps, biscuits and fizzy drinks should be limited to being an occasional treat. But there is evidence to suggest that nutritious snacks can – and indeed should – form part of a healthy balanced diet.
What’s the science on snacking?
According to the Mayo Clinic, choosing healthy snacks can help to manage hunger and reduce the likelihood of bingeing at mealtimes. The trick is to choose snacks that are satisfying, nutritionally beneficial and relatively low in calories. Because prunes are a fruit - and so lower in energy density than many other snacking options – they can make a convenient, healthy choice when consumed as part of a balanced diet and healthy lifestyle.
Why do we overeat?
Experts in psychology tend to agree that there can be a range of complex, emotional issues behind our propensity to overeat. Learning to tune in to your body and to identify what acts as a trigger for you may be enough for you to make the adjustments needed to reach a healthy weight and to stick to it, long term.
-
Reason #1 You’re constantly on the run
When life is busy and you’re regularly eating on-the-hoof - grabbing what you can, when you can – your eating patterns can end up muddled. You may not be able to remember the last time you sat down for a proper meal. But day-long snacking can prove surprisingly calorific! Try to take a more mindful approach. Plan ahead so you’ve got a more inspiring store-cupboard. Have a repertoire of recipes for simply-prepared dishes up your sleeve. And promise yourself that – from now on - you’ll take a little time out of your day to enjoy your meals. -
Reason #2 You’re craving something other than food
Maybe you’re tired or stressed or both – it’s not uncommon with our hectic lifestyles, after all! Try to be aware of what’s going on for you. If you’re in need of comfort, try not to make food your first port of call. Call a friend. Get outside for a stroll. Give yourself a hand massage. Sometimes a little TLC can go a long way towards filling that gap.
Have a happy and healthy summer!
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.
-
-
Our Vanilla Mint Apples with Prunes make a sweet and scrummy treat!
Posted Fri, Jun 11, 21 by Sunsweet
It can be nice to finish off a meal with something sweet. But, all too often, something sweet can mean lots of sugar, lots of fat and – unfortunately - lots of calories! Our Vanilla Mint Apples with Prunes are light, pretty and delicious and contain just 270 calories per serving.
Ingredients
2 tbsp. lemon juice
2 apples
1 vanilla bean
4 tbsp. sugar
4 mint leaves on stem
100 g Sunsweet prunes
2 egg yolks (size L)
1 heaped tsp. starch
275 ml milk
30 g Amaretti
Instructions
- Mix 375 ml water and 1 tbsp. lemon juice in a bowl. Peel apples, divide them by four and remove the core. Immediately place apple pieces in the lemon juice water mixture to prevent them from going brown.
- Split vanilla bean lengthwise into two halves. Scrape one of the pod halves with the unsharpened side of your knife. Bring 100 ml water, 1 tbsp. lemon juice, 2 tbsp. sugar, vanilla seeds and the vanilla bean to a boil. Wash 3 mint leaves on the stem and add them to the syrup. Take apple quarters out of the lemon juice mixture and add them to the syrup. Sauté them for 12 minutes on low heat. For the last 3 minutes, add the prunes. Allow apples and prunes to cool off in the syrup. Remove mint stems and vanilla bean.
- For the vanilla sauce, scrape the second half of the vanilla bean. Whisk egg yolks, 2 tbsp. sugar, vanilla seeds and starch in a pot. Add milk while whisking the mixture and put vanilla bean in the sauce. Heat on medium temperature and stir well until the sauce gets slightly thick. Do not boil the sauce because otherwise it will clot. Allow to cool off.
- Serve apples and the prunes with vanilla sauce. Crumble Amaretti and sprinkle over the dish. Wash 1 stem of mint and remove the leaves. Garnish dessert with mint leaves and Amaretti crumbles.
Other recipes you might be interested in...
-
A great way to get fruit into tiny tums
Posted Fri, Jun 11, 21 by Sunsweet
It can be tricky, sometimes, tempting little ones to eat healthily. But our super scrummy smoothie recipe will entice even the faddiest of tots. Fresh and frozen fruit both work well to make this refreshing treat. Use your prettiest glasses and plenty of ice. Irresistible!
Ingredients
200g soft fruit: Small handful of blueberries (fresh or frozen), Small handful of strawberries (fresh or frozen)
1 peach, stoned
100g natural yoghurt
1 whole peeled seedless orange
80ml Prune juice
100ml water
Ice to top up the glasses
Instructions
Place all the ingredients in a blender, and whizz until smooth, pour into classes and add ice to top them up.
Other recipes you might be interested in...
-
A sophisticated salad, perfect for ladies who lunch!
Posted Fri, Jun 11, 21 by Sunsweet
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
- Whisk together mustard, vinegar and honey.
- Whisk in oil very slowly until it thickens and becomes a creamy dressing. Season with salt and pepper.
- Dice the duck and prunes, cut the pears into thin slices, and carefully mix it with the salad.
- 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.
Other recipes you might be interested in...
-
Prunes are perfect for mums-to-be and for kids of all ages, too!
Posted Fri, Jun 11, 21 by Sunsweet
When you’re having a baby – especially if you are becoming a mum for the first time – it can be tricky enough to sift through the advice from well-meaning friends and family. And that’s without factoring in the advice received from near-strangers! We think that the most important thing to remember, though, is that a happy mummy means a happy baby. And something that all new mums have in common is wanting to do the very best for their baby.
It’s important to find a couple of reliable information sources that you can really trust – and to treat all the other bits and pieces of unsolicited advice that are bound to come your way with a pinch of salt. We’ve compiled lots of expert tips for mums-to-be and for new mums on our dedicated pregnancy website. Why not check it out?
Prunes during pregnancy
Constipation is a common complaint during pregnancy with at least half of all expectant mothers affected, at some point. Fortunately, there are some simple diet-based solutions that could help:
- Drink plenty of fluids. Water, milk, natural fruit juices and herbal teas are all excellent choices. Sunsweet prune juice is also a great choice with its naturally occurring sorbitol and source of fibre. Why not start with the recommended daily serving of 120ml and see how that works for you?
- Make a concerted effort to include plenty of fruit, vegetables and whole grains in your diet to ensure that you have sufficient fibre. Sunsweet prunes are a high source of fibre and make a tasty and nutritious addition to recipes – both sweet and savoury. They are also a super-convenient snack food.
Prunes for new mums
- When you have a new arrival in tow, a good night’s sleep can quickly start to feel like a distant memory. It’s not surprising then that energy levels for new mums can hit an all-time low. Enjoyed straight from the pack, prunes are the ultimate grab-and-go snack.
- Prunes have a low Glycaemic Index (GI) of 29, which means that sugar (energy) is released relatively slowly on digestion.
- Are a source of vitamin B6, which helps you feel less tired, supports the normal release of energy from foods, & helps make normal blood cells.
- Are a source of copper & manganese, which support the normal release of energy from foods.
Prunes for children large and small
- Prunes that have been stewed with other fruits before pureeing – apples can work really well – make a lovely first food for babies. Follow the advice from your healthcare professional, about when to start weaning, and enjoy exploring new tastes with your baby.
And for older children, prunes can be enjoyed straight from the pack, included in the family’s favourite bakes or whizzed into a smoothie. Let your budding chefs be inspired by our recipe pages to create their own smoothies with prunes, prune juice and a repertoire of other healthy yummies!
Enjoy!
PS: Did you know that World Breastfeeding Week starts on the 1st August? Check out the website for lots of hints and tips on feeding your baby. Breast is best, after all. But it’s important to remember that a happy mum means a happy baby!
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
-
Healthy treats for the kids, just perfect for the summer
Posted Fri, Jun 11, 21 by Sunsweet
“Mum, I’m hungry!” It’s a fairly constant chorus over the long, school holidays. And it can be tricky – with all that round-the-clock snacking - not to overload on the nasties with fat and sugar and artificial ingredients. Our Frozen Yoghurt with Raspberry Prune will be a welcome addition to your repertoire.
Ingredients
200 g natural yoghurt, mild (3.5 % fat)
100-125 g Sunsweet prunes
250 g frozen raspberries, not defrosted
Optional: 4 ice-cream cones
Instructions
- First place the yoghurt and then the prunes and raspberries into a blender. Purée at slow speed, then at medium speed until smooth, repeatedly pushing the raspberries downwards with the pestle. If the ice cream is not firm enough, divide the mixture into portions in dessert glasses and leave to refreeze for 30 to 60 minutes in the freezer. Otherwise, immediately divide the mixture into portions in dessert glasses or, alternatively, divide into portions in ice-cream cones.
Vegan variation: soya yoghurt can be used instead of dairy yoghurt.
Tip: a powerful blender makes the ice cream particularly creamy. A hand-held blender is not recommended. However, if only a hand-held blender is available, first thaw the raspberries, then purée all ingredients together. Freeze the mixture in an ice cream maker (in accordance with operating instructions) or leave it to freeze in the freezer. To freeze, divide the mixture into
portions in 4 silicone muffin moulds and place in the freezer for 1-3 hours (do not let the mixture get too hard). Remove the ice cream from the moulds and place on plates to serve.Other recipes you might be interested in...
-
A prune dressing adds a fruity twist to this delicious salad
Posted Fri, Jun 11, 21 by Sunsweet
It really is impossible to have too many salads up your summer recipe sleeve. Served on its own - with the addition of a handful of your favourite nuts - our Shaved Salad with Prune Dressing makes a wonderful light lunch. But it’s a super pretty and versatile side dish, too!
Ingredients
For the dressing:
- 2 tbsp extra virgin olive oil
- 2 tbsp SUNSWEET Prune juice
- 1 tbsp fresh lemon juice
- ½ tsp mustard (grain or smooth)
For the salad:
- 1 large carrot, peeled and trimmed
- 1 sharp apple (such as Cox), peeled and cored
- 2 golden or red beets, trimmed
- ½ bulb of fennel, trimmed
- 1 handful nuts, roughly chopped (I used hazelnuts, but almonds, cashews or walnuts are good too)
- 1 large handful of mixed rocket or lambs lettuce
- 1 tbsp fresh parsley, finely chopped
Instructions
- First make the dressing. Simply take all of the dressing ingredients, place in a jar, close and shake well. Set aside.
- Take the apple and all of the vegetables (apart from the rocket / lambs lettuce) and slice them as thinly as you can. You can use a mandolin, but a vegetable peeler works equally well.
- Place the green leaves in a wide, shallow serving bowl, and arrange the vegetable and apple slices on top.
- Sprinkle over the nuts (and cheese, if using), then top with the chopped parsley.
- Just before eating, drizzle with the dressing, toss gently, and serve immediately.
Other recipes you might be interested in...
-
Keep it up – you’re doing great!
Posted Fri, Jun 11, 21 by Sunsweet
As the Summer season draws - very firmly - to a close, there’s one crucially important task to undertake, to lay good foundations for the months ahead. And the nature of that task? To discover a way to keep motivated around healthy living and fitness regimes throughout the autumn and winter.
The great outdoors
With the onset of darker and colder and wetter nights, it’s hardly surprising that outdoor activities can all too quickly lose their appeal. There are a few ways around that, though, if you think creatively enough!
- When the weather is changeable, flexibility is key. Rather than planning an outing for a specific day and time, if the weather’s dry, get yourself out there – even if it’s just for a brisk walk around the block while your one-pot dinner is cooking.
- Instead of a midweek meal or a movie to catch up with friends, why not schedule a regular weekend walk-and-talk?
- If you invest in some decent, weather-proof gear, a few showers won’t be able to derail your plans. And you could even flask up some hearty, homemade soup for a spot of autumnal alfresco dining!
Indoor activities that won’t break the bank
Gym membership – or even enlisting the services of a personal trainer – can prove to be money well-spent. But, with our increasingly busy lifestyles, it can be difficult to make a regular commitment to a class or a session. And there are lots more cost-effective ways to get the health benefits of physical activity.
From weights routines to rope skipping, from speedy sessions to month-long challenges, you’ll find a plethora of workouts – the vast majority of them being completely free of charge – on-line. YouTube and exercise apps are excellent starting points, for whatever floats your particular fitness boat. You may find yourself feeling overwhelmed by the array of options but – equally - you’d certainly be hard-pushed to ever feel bored!
Reaping the benefits
All forms of exercise – especially if sessions are regular and of moderate intensity – have significant benefits for health. According to the NHS, exercise can reduce the risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.
Inside and out
Did you know that getting the outside of your body moving tends to get things moving on the inside, too?
A gentle walk after your main meal is a great habit to get into as it encourages the circulation of blood and oxygen around the body helping to keep things moving inside as you move gently outside. Even if you have no other exercise planned for the day, why not try to include at least a 30 minute walk after lunch or dinner?
Your digestion will thank you for it!
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 balanced meal in a bowl. Warming, nutritious, substantial, delicious!
Posted Fri, Jun 11, 21 by Sunsweet
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
- 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.
- Add all the spices and increase the heat slightly.
- Stir well, then leave for a minute or so to cook, before stirring well again.
- 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.
- 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.
- Add the lentils and the prunes, mix well, then stir in the tomatoes.
- 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.
- Stir through the coriander, parsley, and lemon juice, then taste, and season with salt and pepper as necessary.
- Ladle into warmed soup bowls and serve immediately.
Note: this soup can be pureed but it’s more of a meal left chunky.
Other recipes you might be interested in...
-
Our Fruit Cake with Dried Prunes is perfect for unexpected visitors
Posted Fri, Jun 11, 21 by Sunsweet
Home-baking, you really can’t beat it. Our Fruit Cake with Dried Prunes is a super-versatile bake. Studded with walnuts and cranberries and flavoured with honey and ginger, it’s delicious eaten warm, straight from the oven, as a teatime treat. But it’s scrummy toasted and buttered – as an extra-special breakfast - too.
Ingredients
250 g Sunsweet prunes
4 tablespoons water (or rum)
500 g flour
2 small packets instant dry yeast
100 g butter, softened
2 medium eggs
80 g sugar
2 tablespoons honey
4 level teaspoons ginger spice mix
125 ml milk (room temperature)
50 g walnuts
80 g whole dried cranberries
2 tablespoons flour
Instructions
- Preheat oven to 160° C . Puree prunes with water.
- Mix flour and yeast. Add butter, eggs, sugar, honey, ginger, milk and prune puree. Mix all together with a hand mixer until dough is smooth. Cover dough and let rise at warm room temperature for about 45 min.
- Chop the walnuts and mix with prunes, cranberries and flour. Stir dough on floured surface, flatten and spread the plum mix on it. Fold the dough with prune and the mix well, make sure that the fruits are covered with the dough. Shape dough oblong shape and put into a well greased square baking pan (12” long). Let rise again for 45min.
- Bake the fruit cake for approx. 45-50 minutes
Other recipes you might be interested in...
