We regularly publish some great healthy living tips, new recipes and other Prune tidbits on our blog
Nutrition tips
5 Steps to a Healthier Lunch
Posted Wed, Feb 18, 15 by Sunsweet
5 Steps to a Healthier Lunch
To eat healthier you need to make your life as easy as possible. Before you even consider what to make for lunch, check your selection of lunchboxes, containers and beakers and think of what else you might need. A large traditional lunch box is great for sandwiches, but if you are hoping to be more adventurous, you might consider purchasing a flask or range of smaller clip boxes for soups, fruit and of course dried fruits such as Sunsweet prunes. Plan your lunches for the week at the weekend and include your ingredients as part of your weekly shop.
2. Vary your offering
You wouldn't want to eat the same thing for dinner every day, so why do the same with lunch? Too often we get stuck in a rut of making or indeed ordering the same sandwiches every day. Try a wrap, an open sandwich, a pasta salad or a baked potato to vary it up. If cooking the evening before, think of how you could use some of those leftover vegetables, meat or fish to make your lunch the next day. This will add variety into your diet and save you money too. Try out our vegetarian tortilla wrap to liven up your lunch box.
3. Soup glorious soup
It's cold out, so what is more satisfying at lunchtime than a bowl of hot nourishing soup? For the carnivores among you, making stock out of your next roast chicken will ensure any soup you make will be flavoursome. Or just buy pre-prepared stock cubes or liquids as the basis of your soup, add some dinner leftovers and vegetables and you are good to go. For increased protein, add chickpeas or bacon pieces and to enhance the flavour, a dash of olive oil, a teaspoon of parmesan cheese, or a sprinkling of fresh herbs is all you need.
4. Include some proteins
Protein is essential for filling you up for longer and balancing blood sugar levels and therefore is essential to eat at regular intervals throughout the day. Good sources of protein include meat, fish, cheese, nuts and tofu which can often get left out with the traditional bread based lunch. Add to sandwiches, salads, or serve as a side but make sure to include some in your lunch. For kids' lunches, you could go American and try out some peanut or almond butter. Served on wholegrain bread with either bananas or jam, these nut butters will provide some healthy midday protein.
5. Drink, drink, drink
For those who don't have access to a kitchen or water cooler in work or school, don't forget to bring a bottle of water with you. We all know we should be drinking two litres per day but unless it is at your desk beside you it is easy to forget. While obviously fizzy and sweetened drinks are to be avoided, fruit juices and even tea and coffee in moderation can all count towards your required daily fluid intake.
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.
An unlikely store cupboard super-star: prunes!
Posted Fri, Jun 11, 21 by Sunsweet
Prunes can make a fruity and flavourful addition to a range of recipes, both sweet and savoury. And prunes can be equally delicious enjoyed straight from the pack, as a healthy and convenient snack. As a store-cupboard staple – one that’s both tasty and nutritious - prunes punch way above their weight.
Whether you…
- Are pregnant and trying to combat constipation and nausea, naturally
- Have a baby to whom you’re trying to introduce new flavours and textures
- Are attempting to feed - healthily - a houseful of constantly snacking kids
- Are relentlessly busy and looking for super-speedy, mid-week meal solutions but want to avoid fat-laden takeaways or nutrition-poor ready-meals
- Are retired and have the time – and the interest - to experiment with sophisticated dishes …
Scrummy Snacks
When it comes to speedy snacks, there’s nothing quicker than grabbing a handful of super-sweet prunes to munch on - pureeing the fruit and spreading it on to warm toast makes for a slightly more substantial snack, Yum! But when you have a little more time, prunes have a delicious depth that can enhance a whole host of smoothie flavour combos. For dark berry fruitiness, whizz a handful of blueberries, blackberries, prunes and prune juice for a jewel-coloured treat. For dessert-flavoured yumminess, bananas, chocolate milk and prunes are sublime. The possibilities are only limited by your imagination.
Did you know that just three prunes count for one of your 5-a-day fruit and veg portions?
Healthier Bakes
For home-baking, adding prunes to family favourites - like flapjacks and muffins – to up your fruit and veg intake and to boost nutrition is pretty straightforward. But did you know that prune puree can be used as a replacement for butter, too? The fruit’s rich flavour - with its notes of caramel and vanilla - lends itself particularly well to chocolate recipes. Just swap the butter for prune puree - weight for weight - and enjoy!
Mealtime Magic
And at mealtimes, whether you’re looking for a super-quick snack, an elaborate feast, or something in-between, prunes make a good starting point. They can add depth to the flavour of soups, interest to the texture of salads, and their rich, dark colour adds a wonderful contrast in stir fries. They make a fruity addition to a range of meat dishes, too, their flavour working particularly well with pork and game. And if you’re feeling just a little naughty? Check out our wonderfully indulgent choccy recipes.
Feeling inspired? Check out our guide to cooking with prunes and download our smoothie recipes booklet and breathe some delicious new life into your repertoire of recipes.
A note on nutrition
Dried fruits do have some nutrition benefits, compared with their fresh counterparts, not least that their goodness is condensed into a tiny package! A report from the European Food Information Council found that dried fruits, including prunes, contain high amounts of beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium. Dried fruits are a good source of fibre too, essential for a healthily functioning digestive system. Dried fruit trumps fresh when it comes to convenience, too. Sunsweet prunes will last for 18 months from their date of production. And with no need for refrigeration, they’re so portable, making them perfect for munching on-the-go.
So don’t forget to add convenient, versatile, natural – and most importantly, delicious - prunes to your shopping list.
They really do deserve a starring role!
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 warm and comforting brekkie with the feel-good factor, no fat-laden breakfast butties, here!
Posted Fri, Jun 11, 21 by Sunsweet
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
- Place all of the ingredients, except for the yoghurt, in a heavy-based pan, place over a high heat, and bring to the boil.
- Reduce the heat, cover, and leave to simmer for 10 minutes, then turn off the heat and leave to cool.
- Divide the yoghurt between two bowls. Scoop out the prunes with a slotted spoon and place half on top of each helping of yoghurt.
- Drizzle with a tablespoon or two of the fragrant liquid, and eat immediately.
Other recipes you might be interested in...
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.
Managing Irritable Bowel Syndrome with constipation
Posted Fri, Jun 11, 21 by Sunsweet
Irritable Bowel Syndrome with constipation is surprisingly common. And with a range of distressing – and potentially life-limiting – symptoms, it's something that you're going to want to nip in the bud. Fast. But don't worry. Help is out there. And there are a number of simple, self-care solutions that might just do the trick.
The Surprising Prevalence of IBS
If you are suffering from Irritable Bowel Syndrome (IBS) you are not alone. According to the IFFGD (*), 10-15% of the World's population suffer from this common complaint. Women, interestingly, are twice as likely to be affected by the syndrome as men. 40% of people have mild IBS, 35% of people have moderate IBS and 25% of people have severe IBS. And yet many people don't recognise their symptoms
(*) International Foundation for Functional Gastrointestinal Disorder
What is IBS and what causes it?
IBS is a condition that relates to symptoms - otherwise unexplained – that affect the digestive system. Symptoms can vary dramatically in their severity and duration and they can also come and go. Although the specific causes of IBS are not clear, psychological factors like stress can be a trigger factor for bringing on symptoms. Diet, food and eating can also affect symptoms with many sufferers noticing that their symptoms appear worse after a meal leading them to speculate about potential food allergies or intolerances. IBS has been subcategorised based on the symptoms: IBS with diarrhoea; IBS with constipation: or mixed, which includes both diarrheal and constipation traits.
Sufferers from IBS with Constipation (IBS-C), suffer from constipation.
Prunes and Normal Bowel Function
Prunes are high in fibre and contribute to normal bowel function when 100g prunes are eaten daily and as part of a varied and balanced diet and active lifestyle. And unlike many juices, prune Juice is a source of fibre.
Managing the Symptoms of IBS-C
The symptoms of IBS-C can often be managed by making dietary and lifestyle changes. People with IBS-C can take steps to alleviate their symptoms by modifying the amount of fibre that they include in their diet. The two main types of fibre are soluble (that the body can digest) and insoluble (that the body can't). Soluble fibre foods include oats, fruit and vegetables. Insoluble fibre foods include wholegrain bread and cereals. If you suffer from IBS-C, it makes sense to try to boost the amount of fibre in your diet and also the amount of fluids that you take in. The IBS Network, in the UK. echo traditional dietary advice for treating constipation and advocate:
- Boosting the amount of fibre in the diet, adding linseed to cereals and so on.
- Eating oats with dried fruit – especially prunes and apricots – for breakfast each morning
- Upping your fruit and veg intake, prunes and beetroot are particularly helpful.
Is there support available for people suffering from IBS-C?
You'll be relieved to hear that there is some excellent support out there. In fact, we've collaborated with The IBS Network UK – the country's national charity for sufferers of the syndrome - to produce a comprehensive, fact-based document packed full of up-to-date info and useful advice about managing IBS-C. The Network aims to facilitate a programme of self-care for sufferers by providing them with good quality information and support.
Why not download the 'Diet for Irritable Bowel Syndrome (IBS) Constipation' booklet to find out about:
- Dietary hints and tips
- The importance of fibre in the management of IBS-C
- Foods to include
- Foods to avoid
- An example of a daily food plan
PS: Looking for more info on digestion-related topics? Check out our Digestion 101.
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
Positive steps towards maintaining a healthy weight
Posted Fri, Jun 11, 21 by Sunsweet
If you believe the headlines, obesity has reached epidemic proportions. Our kids are fatter than ever. Adult health is being negatively affected by expanding waistlines with the results being a greater propensity for cancer, heart disease, diabetes. It’s enough to make you reach for a chocolate bar. But hold that thought! It’s never too late to do something positive about weight management.
Comfort Eating
The links between stress, comfort eating on high-fat, sugar-laden foodstuffs and subsequent weight gain cannot be ignored. According to a study by the American Psychological Association, a quarter of Americans rate their stress level – on a ten-point scale - as 8+. And stress certainly seems to have an adverse impact on our food preferences. When the going gets tough, we reach for the buns! And, when we’re stressed, we also sleep less, exercise less and drink more alcohol. None of which are great for the waistline.
Researchers at Harvard University offer a trio of common-sense tips for countering stress:
- Meditation: The practice will help you to become more mindful of your moods and better able to make healthy food choices.
- Exercise: Activities like yoga and tai chi combine exercise and meditation – a win-win!
- Social support: A listening ear, when you need to offload, from a supportive member of your network of contacts – choose that ear wisely, it could be a friend, a family member or colleague – can also help to alleviate the symptoms of stress.
Removing Temptation
A sensible step when it comes to weight management is – wherever possible - removing temptation. Having your favourite comfort foods on tap is just asking for trouble. Stock up on fresh fruit and veg. Replace biscuits and crisps with dried fruit and nuts. Swap fizzy drinks for juices with no-added sugar. A few simple switches could make a world of difference.
How can Prunes Help with Weight Loss?
Prunes are sweet, really tasty and versatile – whether eaten straight from the pack or as a flavourful addition to a favourite recipe. But you might be surprised to read that, according to research by the University of Liverpool, eating prunes can actively help to boost weight loss.
The University’s study of 100 people (men and women) tested whether, over a 3-month period, eating the fruit - as part of a weight loss diet - helped or hindered weight control. The results were interesting, discovering that the prune eaters experienced greater weight loss than the control group during the last four weeks of the study and - after week eight – experienced greater satiety. They felt fuller. Dr Jo Harrold, who led the research, said: "Prunes may be beneficial to dieters by tackling hunger and satisfying appetite; a major challenge when you are trying to maintain weight loss."
Be Prepared!
With a well-stocked fruit bowl, a selection of dried fruits and some natural juices to hand, a healthy snack is never too far away. Smoothies are sweet and satisfying and can be whizzed up in seconds. And a handful of prunes – enjoyed on their own – couldn’t be more convenient. You can check out our recipe pages too, for lots of healthy inspiration!
PS: Did you know that prunes can be included in a wide range of special diets? Whether you are gluten intolerant, diabetic, a vegan or a vegetarian, you can find out more about the health benefits of prunes, here on our FAQ pages
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
Prune Energy Balls
Posted Fri, Jun 11, 21 by Sunsweet
Our modern lives are busy and our fridges aren't always stocked with nutritionally-optimal snacks. That's where store cupboard items like nuts, seeds and dried fruits come into play. So it makes dietary sense to have a repertoire of easily prepared snacks up your sleeve like our Prune Energy Balls. They’re healthy, tasty, easily-made and can last up to a week. Think school lunch boxes, pre or post-exercise pick-me-ups, an office 'deskfast'.
Ingredients
125g Sunsweet Prunes
80g almonds / walnuts / mix
60g Chia seeds
15g cocoa powder
15g cup smooth nut butter
Coconut oil, to blend
Desiccated coconut, for rolling (optional)
Makes about 20 balls
Instructions
- Place the nuts in a food processor and blitz for a moment. Add prunes and further blitz until a soft dough begins to form. Add other ingredients, except the coconut oil and desiccated coconut, and blend until smooth. Add a small amount of coconut oil, a few drops at a time, until the mixture is sticky, and holds its shape.
- Take a tablespoon of the mixture, roll into a ball and continue until all the mixture is used. Roll the balls in the desiccated coconut, to coat (optional).
Other recipes you might be interested in...
Prune Juice: the Tasty, Versatile Juice
Posted Wed, Dec 21, 22 by Sunsweet
Naturally Sweet Tasting with no Additives
Prune juice is made from high quality, sun-dried California prunes, which undergo a unique harvesting process that helps make the prunes juicier and sweeter. Sunsweet prune juice has no added sugar or other additives. Its distinctive dark colour is entirely natural and it has no nasty additives like acidity regulators or flavourings.It is naturally fat-free - great if you’re trying to reduce your intake of saturated fat. Reducing saturated fat consumption helps maintain normal blood cholesterol levels.
And because it’s naturally salt-free – this helps reduce sodium consumption which can help maintain normal blood pressure. And while all fruit juices are naturally free from salt and fat, unlike most other fruit juices, prune juice also contains fibre. Few other fruit juices contain meaningful amounts of fibre as it is often lost during the juicing process. So although insoluble fibre is removed after juicing, soluble fibre remains in the juice.
In addition, prune juice contains sorbitol. Sorbitol is a polyol, or complex carbohydrate, which acts like a sponge – it attracts and holds water in the bowel. Not all of the sorbitol consumed is digested, which is what makes it useful. All of this and it tastes great too! Which means that everyone in the family can enjoy a glass with breakfast, or as a sweet treat during the day.
Drinking Tip #1: Prune juice is great as a smoothie ingredient. If you have a blender or smoothie maker, download our free smoothie recipe booklet. Or get creative and come up with your own combinations. If you’re social savvy, why not share the love and post it on our Facebook or Instagram page? We love seeing new creations our followers concoct with our prune juice goodness!
Prune Juice and Potassium
Prune juice’s other nutritional benefit might be less familiar to most people. Like all juices it is naturally salt and fat free, but when it comes to nutritional benefits it has an edge over other juices.For example, prune juice is a good source of potassium which helps support normal blood pressure and a healthy nervous system. It also helps your muscles to work normally. Its rich, velvety taste makes it a naturally sweet way to include more of this nutrient in your diet. It’s the perfect post-workout refreshment as potassium can be lost when we sweat!
Drinking tip #2: Some people like to add ice cubes to a glass of prune juice, but it’s delicious simply served chilled from the fridge.
Make Prune Juice your Go-To Secret Ingredient for Delicious Dishes
We have lots of great recipes which include prune juice and will appeal to even to the pickiest of eaters. Kids of all ages will love our Prune and Orange Pancakes and fluffy cloud-like Baked Prune Whip.Prune juice can be used as an ingredient in smoothies which are great as a snack or for breakfast on the run. More organised breakfast-makers will love Roz Purcell’s overnight Prune Bircher recipe, just five minutes to prepare the night before and you’ll leap out of bed in the morning!
If you prefer savoury to sweet, you’ll find that prune juice is great as an addition to sauces and salad dressings. Chicken Lettuce Wrap with Asian Prune Sauce balances the tart-sweet prune juice flavour with soy sauce and rice vinegar.
Or you can keep it simple and drink a glass of chilled prune juice straight from the fridge. However you decide to include prune juice in your day, it is one drink that just might keep you smiling on the inside too.
*like all juices.
Prunes are perfect for mums-to-be and for kids of all ages, too!
Posted Fri, Jun 11, 21 by Sunsweet
When you’re having a baby – especially if you are becoming a mum for the first time – it can be tricky enough to sift through the advice from well-meaning friends and family. And that’s without factoring in the advice received from near-strangers! We think that the most important thing to remember, though, is that a happy mummy means a happy baby. And something that all new mums have in common is wanting to do the very best for their baby.
It’s important to find a couple of reliable information sources that you can really trust – and to treat all the other bits and pieces of unsolicited advice that are bound to come your way with a pinch of salt. We’ve compiled lots of expert tips for mums-to-be and for new mums on our dedicated pregnancy website. Why not check it out?
Prunes during pregnancy
Constipation is a common complaint during pregnancy with at least half of all expectant mothers affected, at some point. Fortunately, there are some simple diet-based solutions that could help:
- Drink plenty of fluids. Water, milk, natural fruit juices and herbal teas are all excellent choices. Sunsweet prune juice is also a great choice with its naturally occurring sorbitol and source of fibre. Why not start with the recommended daily serving of 120ml and see how that works for you?
- Make a concerted effort to include plenty of fruit, vegetables and whole grains in your diet to ensure that you have sufficient fibre. Sunsweet prunes are a high source of fibre and make a tasty and nutritious addition to recipes – both sweet and savoury. They are also a super-convenient snack food.
Prunes for new mums
- When you have a new arrival in tow, a good night’s sleep can quickly start to feel like a distant memory. It’s not surprising then that energy levels for new mums can hit an all-time low. Enjoyed straight from the pack, prunes are the ultimate grab-and-go snack.
- Prunes have a low Glycaemic Index (GI) of 29, which means that sugar (energy) is released relatively slowly on digestion.
- Are a source of vitamin B6, which helps you feel less tired, supports the normal release of energy from foods, & helps make normal blood cells.
- Are a source of copper & manganese, which support the normal release of energy from foods.
Prunes for children large and small
- Prunes that have been stewed with other fruits before pureeing – apples can work really well – make a lovely first food for babies. Follow the advice from your healthcare professional, about when to start weaning, and enjoy exploring new tastes with your baby.
And for older children, prunes can be enjoyed straight from the pack, included in the family’s favourite bakes or whizzed into a smoothie. Let your budding chefs be inspired by our recipe pages to create their own smoothies with prunes, prune juice and a repertoire of other healthy yummies!
Enjoy!
PS: Did you know that World Breastfeeding Week starts on the 1st August? Check out the website for lots of hints and tips on feeding your baby. Breast is best, after all. But it’s important to remember that a happy mum means a happy baby!
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
Prunes - the Smart Choice for a Healthier Lifestyle
Posted Thu, May 06, 21 by Sunsweet
Having a healthier lifestyle does not have to involve going to extremes. Start with clearly defined goals, get support for healthier habits and you’ll soon be on the path to success. We’ve put together some helpful tips to get you started if you’re trying to get more exercise or maintain a healthy weight.
Set “SMART” Goals
- Exercising for 30 minutes three times a week, for example, Monday, Wednesday and Friday.
- Trying one new recipe every weekend.
- Making sure to eat your five a day every day for a week.
Find an exercise you enjoy
Top tip: turn your walk or run into more fun with an audiobook!
Just add prunes!
If you’re trying to cut down on added fat, making prune purée may help! Try it as an alternative to butter, replacing it by gram equivalent, and see if you taste the extra succulent sweetness! Making it is easy - all you need are prunes, hot water and a food processor. Even better, it keeps well in an airtight container in the fridge for up to a month! So why not try baking with prunes and see what difference it could make to your sweet treats?
Experiment with recipes you already use or find inspiration by viewing our own dishes. Prunes sweet, fruity flavour contrasts beautifully with spices, citrus flavours and cheeses – for example check out our Asian Fish Curry or Feta, Lentil and Spelt Salad with Orange Dressing dishes. You can even use prunes to make marinade for your favourite meat, fish or tofu dishes. For more confident cooks who prefer doing their own thing rather than following recipes, we’ve put together this flavour pairing guide too. Use it as a starting point to create your own recipes with whatever ingredients you have to hand!
Even if you don’t have much time to cook during the week you can easily add prunes to your diet by stirring chopped prunes into your porridge or cereal each morning. Along with their naturally sweet flavour, they’re packed with fibre and vital nutrients. Just four prunes provide you with 11% of your recommended daily value of fibre, and 20% of your daily Vitamin K . It’s a great way to start your day as you mean to continue – healthily!
The science of satiety and weight loss
So here’s a SMART goal to get you started to a healthier lifestyle: walk to your nearest supermarket today, pop a packet of Sunsweet prunes in your shopping basket and try one of our delicious recipes this week!
Simple steps to boost your bone health
Posted Thu, Oct 01, 20 by Sunsweet
October 20th is World Osteoporosis Day. Incredibly, some one in three women and one in five men will be affected by the disease during their lifetimes. Osteoporosis has a weakening effect on the bones and it can lead to painful fractures and even to severe disability. Organised by the International Osteoporosis Foundation (IOF), World Osteoporosis Day launches a rolling, year-long programme of activity to raise awareness of the condition and effect positive change for sufferers.
Maintaining strong and healthy bones, throughout your lifetime, is an excellent foundation for enjoying an active lifestyle well into old age. And simple steps like combining a good diet with weight-bearing exercise can help to boost bone health – whatever your age – and reduce the likelihood of developing osteoporosis in later life.
According to the IOF, micronutrients are substances - with ongoing research into their benefits – that can be important in maintaining bone health. The IOF actually recommend snacking on prunes because they are high in micronutrients, Vitamin K. And, on our website, we have recipes for some truly scrumptious prune-related treats. By tucking into delicious goodies like Prune Cookies, Creamy Vanilla Prune Popsicles and Prune Parfait, you'll be doing your tummy and your tastebuds a favour, as well as your bones!
Steps can be taken to prevent osteoporosis and the IOF, on the World Osteoporosis Day website, offer the following top tips for building strong bones:
- Regular exercise
- Bone healthy nutrients
- Avoid negative lifestyle habits
- Identify your risk factors
- Take osteoporosis medicine if prescribed
On the Sunsweet website – where you'll find the recipes for those super-tempting treats that we mentioned earlier - we have a section dedicated entirely to prunes and bone health. There really is a wealth of information including hints and tips for boosting bone strength and some important pointers from the IOF. Did you know, for example, that a 10% increase in peak bone mineral density - an indicator of strength - could delay the development of osteoporosis by up to 13 years?
From the Prunes and Bone Health section of our website, you can download informative and yet simple-to-read whitepapers on the following topics:
And, on the 8th October, we are delighted to be featuring an exclusive blog about the topic – appropriately entitled “Love Your Bones!”. The blog is certain to be an informative and enjoyable read so do make sure that you check it out.
PS: Don't forget to grab a few extra packs of those delicious Sunsweet prunes on your next shop, too!
Tackling Tummy Troubles while Travelling
Posted Wed, Jun 16, 21 by Sunsweet
Tummy troubles are no joke, especially when you’re travelling and especially when you have small kids in tow. But are digestive complaints - like constipation – just “one of those things” when the family is on the move or are there some simple steps that you can take to nip any potential problems in the bud?
For many of us, holidays can mean:
- Taking our eye off the healthy eating ball with far more treats in our diet than we’re used to (and with far less fibre).
- Getting dehydrated. As the sun comes up, temperatures rise making everyone a little hotter – and a little thirstier - than they’re used to. And as the sun goes down, exotic cocktails can be a temptation for the grown-ups in the group. It’s really important to keep fluid levels topped up but – sorry! – alcoholic drinks don’t count.
- Relaxing by the pool rather than swimming the length and breadth of it. All that sunshine can make physical exercise feel like way too much effort.
And that little trio can combine to upset the bodily functions that most of us are usually lucky enough to be able to take for granted, resulting in a sluggish digestion.
Digestion is a complex physical process and when the digestive system gets out of synch, the whole body can feel its effects. Digestive troubles are far from uncommon amongst holiday-makers. That’s according to a survey by CondéNet and the California Dried Plum Board. More than 75% experienced occasional digestive problems while traveling and 42% suffered from constipation.
A sluggish digestion can quickly start to cause physical discomfort and even anxiety. So what can be done? We’ve pulled together our top tips for keeping things moving while you’re on the move.
Choose Well
Make healthy food choices - wherever possible – and make sure you drink lots. Water and diluted fruit juices are both excellent choices as they can quench your thirst and contribute towards good nutrition.
Keep Moving
Make sure that you factor in some daily exercise when your routine changes. Even while you’re travelling, it’s usually possible to move around from time to time. And something as simple as a brief stroll or a quick stretch really can work wonders.
Plan Ahead
Stock up on a selection of healthy, on-the-go snacks to take with you. Prunes, for example, are proven to promote healthy digestion. You can take the fruit with you, wherever you go. And the best news? Prunes are absolutely delicious!
Chill Out
Although it's not usually stress itself that causes health problems – like digestive issues - but how you handle that stress, it’s still important to find ways to unwind that work for you. Don’t forget to enjoy the journey!
Good digestive health – it’s what we do!
At Sunsweet, we’re passionate about good digestive health. Why not check out our top four tips for good digestive health and Simple Health Tips for People on the Go.
And if you’re looking for more comprehensive info, you can download our Healthy Living Guide!
Bon Voyage!
Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.
The Top 6 Questions We’re Asked About Prunes
Posted Thu, Feb 27, 20 by Sunsweet
Everything you ever wanted to know about prunes – and, quite possibly, a little bit more besides - all in one place! Check out our official, super-informative Q&A on all things Sunsweet prune-related. The Top 6 Questions We’re Asked About Prunes.
- Are prunes gluten-free?
- Are prunes suitable for people with diabetes?
- Do prunes contain sugar?
- What effect do prunes have on the digestive system?
- What is the connection between prunes and strong bones?
- And, our favourite, just how exactly does a plum become a prune?
Reports suggest that – for a whole host of reasons - as many as one in four of us are now attempting to live gluten free. Gluten is the protein that is found in grains like wheat. And with things like bread, pasta and cereal being such a staple of everyday meal planning, going gluten free isn’t easy. But the good news? All fruit is naturally gluten free and so a serving of prunes or a glass of prune juice can be enjoyed whenever you like. You can even add them to your favourite coeliac-friendly recipes to give them a sweet and fruity twist.
Experts recommend that to keep blood sugar levels steady, we aim for a diet with an overall GI of 50 or less. But, happily, that doesn’t mean that sweet and tasty snacks like Sunsweet prunes are a no-no. Harvard Medical School found that the GI of pitted prunes is around 29 making them a low-GI fruit that doesn't dramatically affect blood sugar and insulin levels.
Prunes contain no added sugar. They are simply dried plums: one plum becomes one prune, just with the water removed. During the plum-prune drying process, sucrose is hydrolysed to glucose and fructose so prunes contain minimal sucrose. And prunes are classed as whole fruit so they can contribute towards achieving your 5-a-day, as well as boosting your daily fibre intake.
For centuries, prunes – and prune juice - have been associated with good digestive health. But now there are scientific findings to support that association, too. Research has shown that - when 100g of prunes are eaten daily, as part of a varied and balanced diet and an active lifestyle – they can assist with normal bowel function just as much as fibre supplements. In fact, prunes should be considered as a first line therapy when it comes to maintaining a healthy bowel.
Research suggests that prunes, due to the nutrients they provide, could be beneficial for bone health. Prunes contain vitamin K and manganese that - among other functions - have direct benefits for bone health. Prunes are also a source of vitamin B6 which helps make healthy blood cells in our bone marrow and maintain normal hormone levels including those involved in bone health.
It’s simple, really. Sunsweet prunes are a special variety of sun-ripened plums that have been dried to remove some of the water. A variety with an exceptionally high sugar content, these "Improved French" variety of plums give Sunsweet prunes their distinctively delicious taste; rich and fruity with notes of creamy vanilla. The dried fruit contains similar levels of nutrients – such as fibre - to fresh plums, while offering the added benefit of year-round availability and a long shelf life.
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.
