Pistachio / Pista / পেস্তা

The pistachio (Pistacia vera), a member of the cashew family, is a small tree originating from Central Asia and the Middle East. The tree produces seeds that are widely

consumed as food.

Pistacia vera often is confused with other species in the genus Pistacia that are also known as pistachio. These other species can be distinguished by their geographic distributions (in the wild) and their seeds which are much smaller and have a soft shell.

Archaeology shows that pistachio seeds were a common food as early as 6750 BC. The modern pistachio P. vera was first cultivated in Bronze Age Central Asia, where the

earliest example is from Djarkutan, modern Uzbekistan. It appears in Dioscurides as pistakia πιστάκια, recognizable as P. vera by its comparison to pine nuts.

Additionally, remains of the Atlantic pistachio and pistachio seed along with nut-cracking tools were discovered by archaeologists at the Gesher Benot Ya'aqov site in Israel's Hula Valley, dated to 780,000 years ago.[8] More recently, the pistachio has been cultivated commercially in many parts of the English-speaking world, in Australia, and in New Mexico and California, of the United States, where it was introduced in 1854 as a garden tree. David Fairchild of the United States

Department of Agriculture introduced hardier cultivars collected in China to California in 1904 and 1905, but it was not promoted as a commercial crop until 1929. Walter T. Swingle’s pistachios from Syria had already fruited well at Niles by 1917.

The earliest records of pistachio in English are around roughly year 1400, with the spellings "pistace" and "pistacia". The word

pistachio comes from medieval Italian pistacchio, which is from classical Latin pistacium, which is from ancient Greek pistákion and pistákē, which is generally believed to be from Middle Persian, although unattested in Middle Persian. Later in Pistachio is a desert plant, and is highly tolerant of saline soil. It has been reported to grow well when irrigated with water having 3,000–4,000 ppm of soluble salts. Pistachio trees are fairly hardy in the right conditions, and can survive temperatures ranging between −10 °C (14 °F) in winter and 48 °C (118 °F) in summer. They need a sunny position and well-drained soil. Pistachio trees do poorly in conditions of high humidity, and are susceptible to root rot in winter if they get too

much water and the soil is not sufficiently free-draining. Long, hot summers are required for proper ripening of the fruit. They have been known to thrive in warm, moist The bush grows up to 10 m (33 ft) tall. It has deciduous pinnate leaves 10–20 centimeters (4–8 inches) long. The plants are dioecious, with separate male and female trees. The flowers are apetalous and unisexual, and borne in panicles.

The fruit is a drupe, containing an elongated seed, which is the edible portion. The seed, commonly thought of as a nut, is a culinary nut, not a botanical nut. The fruit has

a hard, creamish exterior shell. The seed has a mauvish skin and light green flesh, with a distinctive flavor. When the fruit ripens, the shell changes from green to an autumnal yellow/red, and abruptly splits part way open (see photo). This is known as dehiscence, and happens with an audible pop. The splitting open is a trait that has been selected by humans. Commercial cultivars vary in how consistently they split open.

Each pistachio tree averages around 50 kilograms (110 lb) of seeds, or around 50,000, every two years.

The shell of the pistachio is naturally a beige color, but it is sometimes dyed red or

green in commercial pistachios. Originally, dye was applied by importers to hide stains on the shells caused when the seeds were picked by hand. Most pistachios are now picked by machine and the shells remain unstained, making dyeing unnecessary except to meet ingrained consumer expectations. Roasted pistachio seeds can be artificially turned red if they are marinated prior to roasting in a salt and strawberry marinade, or salt and citrus salts.environments.Persian, the word is attested as pesteh. As mentioned, the tree came to the ancient Greeks from Western Asia.

The kernels are often eaten whole, either fresh or roasted and salted, and are also used in pistachio ice cream, kulfi, spumoni, historically in Neapolitan ice cream, pistachio

butter, pistachio paste and confections such as baklava, pistachio chocolate, pistachio halva,  pistachio lokum or biscotti and cold cuts such as mortadella. Americans make pistachio salad, which includes fresh pistachios or pistachio pudding, whipped cream, and canned fruit.

China is the top pistachio consumer worldwide, with annual consumption of 80,000 tons, while the United States consumes 45,000 tons.

Pistachios are a nutritionally dense food. In a 100 gram serving, pistachios provide 562 calories and are a rich source (20% or more of the Daily Value or DV) of protein, dietary fiber, several dietary minerals and the B vitamins, thiamin and especially vitamin B6 at 131% DV (table). Pistachios are a good source (10–

19% DV) of calcium, riboflavin, vitamin B5, folate, vitamin E , and vitamin K (table).

The fat profile of raw pistachios consists of saturated fats, monounsaturated fats and polyunsaturated fats. Saturated fatty acids include palmitic acid (10% of total) and stearic acid (2%). Oleic acid is the most common monounsaturated fatty acid (51% of total fat) and linoleic acid, a polyunsaturated fatty acid, is 31% of total fat. Relative to other tree nuts, pistachios have a lower amount of fat and calories but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids and phytosterols.

In July 2003, the United States' Food and Drug Administration (FDA) approved the first qualified health claim specific to seeds lowering the risk of heart disease: "Scientific evidence suggests but does not prove that eating 1.5 ounces (42.5 g) per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease".[ Although pistachios contain many calories, epidemiologic studies have provided strong evidence that their consumption is not associated with weight gain or obesity.

Pistachio nuts, raw

Nutritional value per 100 g (3.5 oz)

Energy                                   2,351 kJ (562 kcal)

Carbohydrates                    27.51 g

Sugars                                   7.66 g

Dietary fiber                         10.3 g

Fat                                          45.39 g

Saturated                             5.556 g

Monounsaturated             23.820 g

Polyunsaturated                 13.744 g

Protein                                  20.27 g

Vitamins

Vitamin A equiv.

lutein zeaxanthin                1205 μg

Thiamine (B1)                      (76%) 0.87 mg

Riboflavin (B2)                    (13%) 0.160 mg

Niacin (B3)                           (9%) 1.300 mg

Pantothenic acid (B5)       (10%) 0.52 mg

Vitamin B6                           (131%) 1.700 mg

Folate (B9)                           (13%) 51 μg

Vitamin B12                         (0%) 0 μg

Vitamin C                              (7%) 5.6 mg

Vitamin D                             (0%) 0 μg

Vitamin E                              (15%) 2.3 mg

Vitamin K                              (13%) 13.2 μg

Minerals

Calcium                                 (11%) 105 mg

Iron                                        (30%) 3.92 mg

Magnesium                          (34%) 121 mg

Manganese                          (57%) 1.2 mg

Phosphorus                         (70%) 490 mg

Potassium                             (22%) 1025 mg

Zinc                                        (23%)

Pistachios’ Health Benefits:

1. Healthy heart:

Pistachios help in reducing bad cholesterol, LDL and increases good cholesterol, HDL in the body thus preventing heart diseases. It also increases strength of the nerves making heart stronger.

2. Anti-inflammation properties:

Pistachio benefits include the presence of vitamin A, vitamin E and anti-inflammatory properties reducing the inflammation in the body caused due to any problems.

3. Prevents diabetes:

60% of the daily required phosphorous is present in a cup of pistachios which can prevent even type-2 diabetes. Also phosphorous in pistachios helps in breaking down proteins into amino acids resulting in glucose tolerance.

4. Haemoglobin and blood:

Vitamin B6 is the protein that helps in carrying oxygen in the blood. The high quantity of B6 in pistachios if taken daily can increase the oxygen quantity in the blood and increase the haemoglobin count in it.

5. Nervous system:

Vitamin B6 is present in high concentration in pistachios which is very beneficial to

nervous system. Amines are the messaging molecules in the nervous system. In order to develop, they need amino acids which are dependent on vitamin B6 presence in the body. This vitamin builds a sheath called myelin around the nerve fibers. And messages pass via Nerve fibers from one nerve to another. Vitamin B6 helps in building many amino acids which help in proper transmission of nerve impulses.

6. Macular degeneration:

Macular degeneration is an age related eye disease which slowly reduces the eye vision making adults unable to read and work properly. It makes them unable to recognize people as well. Free radicals attack the cells and damage them resulting in macular degeneration. Lutein and Zeaxanthin are two anti-oxidants that are found in Pistachios which fight against these free radicals and destroy them preventing the cells from damage and thus preventing macular degeneration.

7. Boosts immunity:

Vitamin B6 is very important for a healthy immune system. This helps in building blood and proper blood supply throughout the body.

8. Healthy brain:

Vitamin B6, that is present in high quantity in pistachios helps in increasing the haemoglobin count in the blood. This oxygen rich blood is then supplied to the brain making it even more active.

9. Healthy glands:

Glands like spleen, thymus, etc become healthier and work properly with good supply of blood containing more white blood cells (WBC) that is required to fight against infections.

10. Healthy skin:

Vitamin E is very essential for a healthy skin and this anti-oxidant is present in pistachios. It integrates the cell membranes of the mucous membranes of the skin

membranes. It protects skin from harmful UV rays, prevents from skin diseases and makes skin healthy and more beautiful.

11. Anti-ageing:

Vitamin E present in pistachios is helps fight ageing process of skin and making you look younger. oil present in this nut has emollient properties helping skin to moisturize and keep it from drying. It is used as aroma oil, medicinal massage oil etc.

12. Prevents cancers and infections:

Vitamin B6 helps in increasing the blood count. The WBC or white blood cells help in preventing infections and various cancers.

Pistachios’ Skin Benefits:

13. Natural Moisturizer:

Pistachio oil is an excellent natural moisturizer. It happens to be naturally infused with demulcent properties which tend to have highly hydrating and smoothening effects on the skin. You can consider substituting your regular moisturizer with Pistachio oil in order to get that smooth and silky skin.

14. Fights Aging:

Did you know that Pistachio is highly beneficial when it comes to ageing? They contain a variety of potent antioxidants that tend to neutralize free radicals, a chief culprit behind premature aging and in ensuring soft & silky skin for a longer time.

15. Gives Skin Natural Glow:

Pistachios contain a considerable amount of essential fatty acids which are vital for maintaining a healthy, glowing complexion. Including green apples in your routine diet help you ensure a robust, radiant skin all the time.

16. Maintains Skin Health:

Being a rich source of vitamin E, a fat soluble antioxidant, Pistachios play a vital role in maintaining hale and hearty skin. They protect your skin from sun damage, thereby reducing the odds of skin cancer and sunburns.

17.Improves Vision:

Pistachios help promoting healthy vision and are highly recommended to those struggling with any vision related issues.

Pistachios’ Hair Benefits:

Similar to skin, pistachios have much to offer for hair care as well:

18. Stimulates Hair Growth:

Thanks to being the host of various hair benefiting fatty acids, pistachios stimulate the growth of healthy strands.

19. Makes Hair Strong:

It is also an excellent treatment for strengthening the locks.

20. Increases Flexibility Of Hair:

A hair mask using pistachios deeply nourishes and moisturizes your hair while improving the flexibility of hair fibers. In addition, it is also a great remedy for treating split ends, dehydrated and colour damaged hair.

21. Fights Hair Loss:

Biotin deficiency is among the key factors contributing to hair loss. Pistachios contain considerable amount of biotin and their regular consumption may help you combat hair-loss effectively.

Pista Burfi Recipe

Ingredients

2 cups pistachios

1/4 cup fresh coconut, grated

1 cup sugar

1 teaspoon cardamom powder

Directions

To begin making the Pista Burfi Recipe, soak the pistachios in warm water for about half an hour. Once soaked, drain the water and blend the pistachios along with the coconut in the blender until you can a almost smooth burfi mixture. Keep the mixture aside.

The next step is to make the syrup for the burfi. In a medium size sauce pan; stir in the sugar and 1/4 cup water with heat on medium. Once the sugar has melted continue to boil the sugar mixture until the liquid reaches a two string consistency.

To know the right consistency - do the cold water candy test. Take few tablespoons of water in a cup; add a drop of sugar syrup to water. If it holds its shape like a softball and doesn’t dissolve into water then it’s at the right consistency.

Once the sugar syrup has reached the right consistency, add the ground pista and coconut mixture, the cardamom powder to the sugar syrup.

With the heat on medium continue stirring frequently to prevent the mixture from sticking to the pan.

In 10 to 15 minutes, the pista burfi mixture will thicken and will come away from the sides of the pan. This happens with the coconut and pista releasing its oil. At this stage turn off the heat and be careful not to stir any longer on heat as the mixture can get over cooked and will not set to the consistency required. The sugar will crystallize making the burfi very hard.

Transfer the mixture on a greased square pan and spread it evenly on the top and press it down so its sets well. Allow the pista burfi to cool completely.

Once cooled, cut the Pista Burfi into squares and serve.

Serve the Pista Burfi as a dessert when you have guests at home or make for festivals like Holi, Diwali and Raksha Bandhan.

Gulab Jamun

Ingredients

1 cup dry milk powder

3 tablespoons all-purpose flour

2 tablespoons ghee (clarified butter, melted)

1/2 teaspoons baking powder

1/2 cups milk (warm)

1 tablespoon chopped almonds (optional)

1 tablespoon pistachio nuts (chopped, optional)

1 tablespoon golden raisins (optional)

1 pinch ground cardamom

1 quart vegetable oil (for deep frying)

1 1/4 cups white sugar

7 fluidounces water

1 teaspoon rose water

1 pinch ground cardamom

Directions

In a large bowl, stir together the milk powder, flour, baking powder, and cardamom. Stir in the almonds, pistachios and golden raisins. Mix in the melted ghee, then pour in the

milk, and continue to mix until well blended. Cover and let rest for 20 minutes.

In a large skillet, stir together the sugar, water, rose water and a pinch of cardamom. Bring to a boil, and simmer for just a minute. Set aside.

Fill a large heavy skillet halfway with oil. Heat over medium heat for at least 5 minutes. Knead the dough, and form into about 20 small balls. Reduce the heat of the oil to low, and fry the balls in one or two batches. After about 5 minutes, they will start to float, and expand to twice their original size, but the color will not change much. After the jamun float, increase the heat to medium, and turn them frequently until light golden. Remove from the oil to paper towels using a slotted spoon, and allow to cool. Drain on paper towels and allow to cool slightly.

Place the balls into the skillet with the syrup. Simmer over medium heat for about 5 minutes, squeezing them gently to soak up the syrup. Serve immediately, or chill.

Yogurt-Pistachio Smoothies

INGREDIENTS

2 cups plain yogurt1/2 cup water

1 1/2 teaspoons finely grated fresh ginger

1/2 cup salted pistachios

1/4 teaspoon freshly ground pepper

4 ice cubes

1/4 cup finely chopped pistachios

DIRECTIONS

Blend yogurt, water, ginger, salted pistachios, pepper, and ice cubes until smooth. Divide among glasses. Garnish with finely chopped pistachios.

Pistachio Coconut Almond Shake

Ingredients

2 Scoops Visalus Shake Mix

1-2 tbsp. Pistachio Instant Pudding (not Sugar Free)**

2 tbsp. Real Pistachios (optional)

8-12 fl. oz. Vanilla Almond Coconut Milk

5-8 Ice Cubes

Instructions

Combine all in blender and Enjoy! **Do NOT use sugar free pudding due to the ingredients will overwhelm your stomach and intestines and will cause digestion issues. For this reason, use the Non-Sugar Free pudding in moderation with the shakes to avoid excessive amounts of sugar.

Sharbat

(Indian Milk Drink made with Rooh Afza Syrup, Cardamom Seeds, Almonds, Cashews and Pistachios)

Ingredients

1 cup cashews, pistachios and almonds, finely crushed

1 tsp cardamom seeds

1 gallon whole milk

8 cups superfine sugar, to taste

2 tsp vanilla extract

1 1/2 cup Rooh Afza, to taste

Directions

In a mortar and pestle, grind the cardamom seeds. Crush all the nits and gather about 1 tsp.

Dissolve the Rooh Afza syrup and superfine sugar in the milk. Taste. If you like your drink a little more sweet, add more Rooh Afza and superfine sugar.

Mix the nuts, cardamom powder, vanilla extract in the sweet milk.

Refrigerate overnight.

Sip it slowly... and enjoy!

Royal Falooda

Ingredient

Falooda sev / Rice  Vermicelli – 1/4 cup

Boiled Milk – 1 cup

Basil seeds / sabza / takmania seeds – 3 tbsp

Roohafsa / Rose syrup - 3 tbsp (cheak the bottom for the recipe)

Strawberry jelly – 4 tbsp

Vanilla Ice cream  - 2 scoops

Chopped nuts – 1 tbsp (optional)

Method

Soak the basil seed in water to minimum of 30 min.

Boil the water  and add rice vermicelli cook for 2-3 min or until cooked.

Stain the rice vermicelli and basil seeds.

Once the jelly is ready cut that into small cubes.

Assembly 

 In a tall glass add the cubed jelly,over that add the vermicilli and basil seed.

Add the 2-3 tbsp of rose syrup. and milk and give it a good stir.

 Now top it with a scoop of vanilla icecream.

Garnish it chopped nut and serve immediately.

Prunes / আলুবোখারা

A prune is a dried plum of any cultivar, mostly Prunus domestica or European Plum.

The use of the term for fresh fruit is obsolete except when applied to varieties grown for drying.

Most prunes are freestone cultivars (the pit is easy to remove), whereas most other plums grown for fresh consumption are clingstone (the pit is more difficult to remove).

In 2001, plum growers in the United States were authorised by the government to call prunes "dried plums". Due to the popular U.S. perception of prunes being used only for relief of constipation, and being the subject of related joking, many distributors stopped using the word "prune" on

packaging labels in favour of "dried plums".

Prunes are used in cooking both sweet and savory dishes. Stewed prunes, a compote, are a dessert. Prunes are a frequent ingredient in North African tagines. Perhaps the best-known gastronomic prunes are those of Agen (pruneaux d'Agen). Prunes are used frequently in Tzimmes, a traditional Jewish dish in which the principal ingredient is diced or sliced carrots; in the Nordic prune kisel, eaten with rice pudding in the Christmas dinner; and in the traditional Norwegian dessert fruit soup. Prunes have also been included in other holiday dishes, such as stuffing, cake, and to make sugar plums. Prune-filled Danish pastries are popular primarily in New York and other parts of the

U.S. East Coast. Prune ice cream is popular in the Dominican Republic. Chocolate-covered prunes are a traditional confectionery in Eastern Europe. Prunes are also used to make juice and kompot (uzvar), a traditional drink in Central, Eastern and Southern Europe. In the Cotswolds, prunes were fermented to form a cider-like drink called jerkum. Due to the high sugar content of prunes, it was considered particularly potent as compared to contemporary ciders and beers.

Health Benefits

Prunes and their juice contain mild laxatives including phenolic compounds (mainly as neochlorogenic acids and chlorogenic acids) and sorbitol. Prunes also contain dietary fiber (about 7%, or 0.07 g per gram of prune).

Prunes and prune juice are thus common home remedies for constipation, but a 2010 review by the European Food Safety Authority (EFSA) found that the evidence was "insufficient to establish a cause and effect relationship between the consumption of dried plums of "prune" cultivars (Prunus domestica L.) and maintenance of normal bowel function". A 2012 review by the same body, however, reversed this decision and proposed that prunes did effectively contribute to the restoration of normal bowel function in the general population if consumed in

quantities of at least 100g per day (approximately 3-4oz). Prunes also have a high antioxidant content.

It’s not surprising that prunes fell out of favour considering their close association with relieving constipation. Prunes (or shall we call them dried plums?) have been sold as a popular digestive remedy for decades mainly because of these three components: fibre, sorbitol (a sugar alcohol that can loosen the stool) and a natural laxative compound called diphenyl isatin.

Beyond the benefits to your digestive tract, and the fact that they offer a sweet hit for only 30 calories, plums and prunes have many other wonderful health properties.

Reasons you need to eat more prunes

Prunes are known to relieve constipation and may help protect against disease. Here are more of their amazing health benefits and a plum-quinoa salad recipe.

In fact, women ages 25 to 54 react so negatively to the idea of prunes that the California Prune Board pressured the Food and Drug Administration to change their name to the more appealing ‘dried plums’ (which they technically are), and it worked! Sales of this super-healthy purple fruit have grown.

It’s not surprising that prunes fell out of favour considering their close association with relieving constipation. Prunes (or shall we call them dried plums?) have been sold as a popular digestive remedy.

Nutrition Facts

Prunes

Amount Per 1 cup, pitted (174 g)

Calories                                            418

% Daily Value*

Total Fat                                          0.7 g               1%

Saturated fat                                   0.2 g               1%

Polyunsaturated fat                       0.1 g 

Monounsaturated fat                    0.1 g  

Cholesterol                                      0 mg               0%

Sodium                                            3 mg               0%

Potassium                                        1,274 mg      36%

Total Carbohydrate                       111 g             37%

Dietary fiber                                    12 g                48%

Sugar 66 g   

Protein                                              3.8 g               7%

Vitamin A      27%    Vitamin C      1%

Calcium         7%      Iron    8%

Vitamin D     0%      Vitamin B-6  20%

Vitamin B-12           0%      Magnesium  17%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

For decades mainly because of these three components: fibre, sorbitol (a sugar alcohol that can loosen the stool) and a natural laxative compound called diphenyl isatin.

Beyond the benefits to your digestive tract, and the fact that they offer a sweet hit for only 30 calories, plums and prunes have many other wonderful health properties. Here are just a few:

1. They protect against cardiovascular diseases and other chronic illnesses

Prunes and plums contain high levels of phytonutrients called phenols. They’re particularly high in two unique phytonutrients called neochlorogenic and chlorogenic acid. Numerous studies show that these phytonutrients help to prevent damage to cells particularly when it comes to the oxidation of lipid molecules in the body. Since all of our cell membranes, as well as our brain cells, are largely made up of lipids which contain fat, these are important phytonutrients to have in the diet. These compounds have also been found to inhibit the oxidation of LDL cholesterol in the body making them an important factor in the prevention of chronic diseases.

2. They help prevent type 2 diabetes and obesity

Prunes and plums are high in soluble fibre that helps to keep blood sugar levels stable. Soluble fibre slows the rate that food leaves the stomach and, as a result, delays the absorption of sugar into the blood stream. Soluble fibre also increases the body’s sensitivity to insulin.

The soluble fibre in prunes helps you feel satisfied after a meal, which can prevent overeating and subsequent weight gain.

3. Prunes and plums help to lower cholesterol

The soluble fibre we just spoke of also helps to lower cholesterol by soaking up excess bile in the intestine and then excreting it. Bile is made from cholesterol in the liver in order to digest fat. When the body excretes bile along with the fibre from prunes and plums, the liver must use cholesterol in the body to make more bile thereby lowering the amount in circulation in the body. Soluble fibre may also inhibit the amount of cholesterol manufactured by the liver in the first place. A 2011 study found that prunes are more effective than psyllium at relieving constipation.

4. Get improved bone health and reduce the risk of osteoporosis

A study from 2011 showed that prunes and plums are the most effective fruit in preventing and reversing bone loss due to rich sources of phenoic and flavonoid compounds.

5. They’re a good source of vitamin K and beta carotene

A 2013 study showed that an increased intake

in beta carotene can actually make people happier. Beta-carotene also protects and fixes the damage of free radicals on our cells meaning it can help reverse the signs of aging. Vitamin K works in conjunction with beta carotene to fight the signs of aging by helping reduce bone loss and improving circulation.

Indonesian Fried Rice

Ingredients

3/4 cup chopped onion

1 serrano chile, chopped

2 tablespoons California dried plum purée

2 tablespoons soy sauce

2 tablespoons brown sugar

1 teaspoon tomato paste

3 tablespoons vegetable oil

4 cups cooked brown basmati rice

8 ounces firm tofu, diced

1/2 cup diced California dried plums

1/2 cup peas

1/2 cup chopped scallions

1/4 cup chopped roasted unsalted peanuts

1/4 cup julienned carrot

1/4 cup peeled, seeded cucumber cut into thin half-moons

Directions

In a food processor or blender, process onion and chile to make a paste. In a small bowl, whisk together dried plum purée, soy sauce, sugar and tomato paste. In a large nonstick skillet, heat oil over high heat. Add onion mixture and cook 1-2 minutes. Add dried plum mixture, rice and tofu; stir-fry about 5 minutes or until hot. Add diced dried plums, peas and scallions and stir-fry 2 minutes more.  Transfer to a serving bowl or individual plates and garnish with peanuts, carrot and cucumber.

Prune chutney

INGREDIENTS

500g soft pitted Prunes

4 large (1Kg) firm  Pears

1 large brown onion

1 cup white wine vinegar

1 cup (220g) white sugar

1 tablespoon peeled, finely shredded fresh ginger

2 tablespoons yellow mustard seeds

2 teaspoons all spice

½ teaspoon ground chillies

2½ cups water

METHOD

1. Snip the prunes into 2-3 pieces. Peel the pears, cut into quarters and remove cores. Chop into 1-2cm pieces and set aside. Peel onion, cut into quarters and chop or slice thinly.

2. Put prunes, onion, ½ cup vinegar, sugar, ginger, mustard seeds, all spice, chillies and ½ cup water into a heavy based wide saucepan.

3. Bring to the boil, cook over medium heat stirring occasionally for 10-15 minutes until liquid reduces by half. Add pears, remaining vinegar and water. Return to the boil, reduce heat and simmer, uncovered for 1 hour15 minutes or until chutney reaches a glossy, thick rich brown consistency. Stir at regular intervals to prevent chutney sticking to the pan base.

4. Whilst still hot, spoon or ladle into 250ml sterilized jars. Cool and seal tightly with suitable lids. Label and date. Store for at least 2 weeks before using.

5. Serve the chutney with cold meats, curries, roast or char-grilled pork, chicken, quail and duck. Enjoy with tasty or vintage cheddars and any variety of blue vein cheese accompanied with sour dough breads or plain water crackers.

Chai Prune Smoothie

Ingredients

1 chai tea bag

1 cup unsweetened vanilla almond milk, divided in half

1 cup ice cubes

4 whole Sunsweet® Pitted Prunes

1 Tbsp almond butter

1 tsp honey

cinnamon, to taste

Instructions

Heat tea bag and 1/2 cup almond milk in microwave-safe mug for 1 minute. Squeeze tea bag into milk and pour milk into blender. Add in remaining almond milk (1/2 cup), ice cubes, prunes, almond butter and honey. Blend until smooth. Sprinkle with cinnamon.

Prune Juice Smoothies

Plum-Berry SmoothieSmoothies are a great way to help you get your daily serving of fruits and vegetables. These delicious drinks are easy to create and convenient for when you are on-the-go.

Prune Juice is a great base or addition for any fruit smoothie. This nutrient powerhouse has a naturally sweet taste that blends well with a variety of fruits. It is also packed with antioxidants, potassium, vitamin C, fiber and many other vitamins and minerals. Try one of these delicious smoothie ideas today!

Naturally Sweet Smoothie

1 medium banana, peeled

3 ice cubes

1 teaspoon honey

1 cup frozen Strawberries

1/2 cup chilled Stapleton’s Prune Juice

1/4 cup plain vanilla or low fat yogurt

In blender container, combine banana, Stapleton’s Prune Juice, yogurt and honey. Cover and blend until smooth. Add ice cubes; cover and blend until ice is just crushed. Enjoy!

Plum-Berry Smoothie with Apricots

2 fresh apricots, halved, with seed taken out

1/2 cup of frozen blueberries (or fresh)

1 cup frozen strawberries

1/2 to 3/4 cup vanilla yogurt

2 tbsp of honey

1 tsp of cinnamon

1 cup Stapleton’s Prune Juice

Add all of the ingredients to a blender and blend until smooth. Add a few ice cubes and blend again until smooth.

Banana-Plum Smoothie

1 cup Milk

1/2 cup Lowfat Plain Yogurt

1/2 cup Stapleton’s Prune Juice

1 cup frozen sliced bananas

Blend together in smoothie maker and serve.