We regularly publish some great healthy living tips, new recipes and other Prune tidbits on our blog
Prunes
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 treat for the tum and the eyes. Our Fruity Pilaf with Prunes and Chicken Skewers is deceptively simple to make, too!
Posted Wed, Jun 02, 21 by Sunsweet
Coming up with ideas for mid-week meals can be tricky and that’s where dishes like our Fruity Pilaf with Prunes and Chicken Skewers really come into their own. Quick to make, pretty to look at and super tasty, it’s sure to be loved by the whole family!
Ingredients
Ingredients (for 4):
For the Chicken Skewers:
You will need 4 metal skewers, at least 8 inches long
2 large free-range chicken breasts, skinned and cut into bite-sized pieces
100ml natural yoghurt
1 tbsp turmeric
½ tsp chilli powder
Juice of 1 lemon
For the Rice Pilaf:
Large knob butter
1 medium onion, peeled, trimmed and finely chopped
1 tsp ground coriander
1 tsp ground cumin
1 tsp cumin seeds
120g fast cook brown basmati rice
500ml warmed chicken stock
6 ready-to-eat Prunes, roughly chopped
Large handful shelled pistachio nuts, roughly chopped
2 tbsp fresh coriander, finely chopped
2 tbsp fresh parsley, finely chopped
Salt & pepper, to taste
Instructions
- First prepare the chicken skewers. Mix together the yoghurt, turmeric, chilli powder and lemon juice.
- Skewer ¼ of the chicken pieces onto each skewer, then place in a wide dish and cover with the marinade. Leave to one side while you prepare the rice.
- In a large heavy-based pan, melt the butter over the low heat, add the onion, stir well, and leave to sautee until soft – about 5 minutes. Add the ground coriander, ground cumin and cumin seeds, and stir well for a moment to avoid sticking.
- Add the rice, mix thoroughly with the onion mixture, and leave for half a minute before adding the stock.
- Stir well, bring to the boil, then reduce the heat to low and cover with a tight-fitting lid (otherwise place a sheet of foil over the top of the pot and secure the lid down on this – this will give you a snug-fitting lid).
- Leave to cook over the heat for 10 minutes, check to see if it needs more liquid, if it does add water, and then give it a further 5 minutes to sit, covered.
- While the rice is cooking, turn your grill up to high, place the chicken skewers underneath, discarding any excess marinade.
- Turn the skewers every 2 minutes or so, so that each side of the chicken cubes are evenly cooked through. When cooked, remove from the grill and set to one side.
- Remove the lid from the rice, and quickly fluff up the rice with a fork.
- Wait a moment for the steam to escape, then add the prunes, pistachio nuts and fresh herbs, and mix through well.
- Spoon the rice into a large, wide serving bowl and place the chicken skewers on top. Eat immediately. Serve with a crisp green salad.
Other recipes you might be interested in...
Mulled Wine
Posted Fri, Jun 11, 21 by Sunsweet
Because January just seems too early to kiss goodbye to mulled wine, our flavour-packed recipe adds a few lovely twists to ring the changes. Flaked almonds and chopped prunes add texture and rum, schnapps or port – the choice is yours! - add a kick. Cheers!
Ingredients
75 g Sunsweet prunes - chopped
1 cup rum, schnapps or port
50g flaked almonds
1
Instructions
- Soak, chopped prunes in rum overnight.
- Heat rum with prunes, to boiling point together with flaked almonds and mulled wine. Do not boil.
Tip! Serve mulled wine with prunes and blue cheese
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...
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.
