Written By Sam Henselijn
Dried Fruits are delicious and an excellent and versatile ingredient – not to mention a great nutrition booster. Our large variety of dried fruits include traditional favorites such as golden raisins, dried apricots, and dates, but also a few harder-to-find gems like diced pineapples, dried pears, mangoes, and even kiwis!
What are Dried Fruits?
Dried fruit is made by removing all – or most of – the water content out of the fruit. Traditional drying methods include sun drying or the use of a special machine called a dehydrator.
The fruit shrinks during this process, and since they’re now low in moisture, this also means the natural sugars in the fruit are concentrated.
Uses for dried fruit
Dried fruit is precisely the type of food that can be considered both convenient and nutritious. You can eat them simply as is, straight from the bag, or enjoy them in several ways combined with other ingredients to create a complete meal.
8 ways to enjoy dried fruit
Make your own trail mix by combining a variety of dried fruits
with your favorite nuts such as pecans, cashews and almonds. Add more vitamins to your day, by tossing dried fruits in with your favorite recipes. A simple salad drizzled with olive oil and balsamic vinegar, topped with nuts, salty cheese crumbles and some golden raisins is a great side dish to compliment any meal. You can use any combination of dried fruit to make a really yummy and nutritional breakfast smoothie. Blend a few dates or pieces of sweet mango with your favorite milk or milk alternative, a few ice cubes and more fresh fruits and veggies and you’ll have the ultimate pick me up beverage.
Add dried fruits to your favorite dessert recipes and baked goods like biscuits, cakes and muffins to make them even more delicious – and more fiber-rich. Try adding some chopped dried apricots or pears into homemade oatmeal cookies to boost vitamins and minerals in your family’s diet without compromising on flavor!
You can make delicious compotes simply by simmering dried fruit in a little water infused with some honey, vanilla, and other spices. Cook gently until the fruit is plump and fully hydrated and can easily be mashed with a fork. Serve over ice cream, yogurt, pancakes and more.
Make a cordial by tossing your favorite kind of dried fruits with other spices into some vodka or brandy and let it infuse. In a few weeks, you can strain and add a simple sugar syrup to taste.
Bring forth a new dimension of flavor, when you rehydrate dried
fruits. Using all types of liquids like vegetable or chicken broth, wine, tea, juice, vinegar or even just some warm water flavored with some vanilla extract.
Dried fruits are a fantastic snack option on their own: affordable, accessible and easy to take with you.
Health benefits of dried fruit
If you think only fresh fruit is good for you, think again. While some fresh fruits, such as blueberries, are known for their antioxidant power, some dried fruits may provide even higher antioxidant activity, like goji berries.
In general, dried fruits are rich in plant compounds, including powerful antioxidants such as anthocyanins, catechins and phenols. Often associated with incredible health benefits like improved blood flow and a lower risk of certain diseases. Including type 2 diabetes and heart disease.
Some dried fruits, like peaches and apricots, are an excellent source of carotenoids, which your body turns into vitamin A. Raisins and prunes also contain iron. Many are a source of fiber too!
Recent studies have shown that certain dried fruits may help fight cancer, cholesterol, and even insomnia. Dried apples, for example, promote cardiovascular health. Raisins are often linked to increased satiety levels which could help with weight management.
How to store dried fruit
Dried fruit can be preserved for much longer than fresh fruit. Tightly wrapped, they can last for several months at room temperature, preferably in a cool, dry spot. Store them in an airtight container to keep them fresh for longer. For prolonged storage, it’s recommended to refrigerate the dried fruit in a tightly sealed plastic bag.
Bottom line
We understand adding fresh fruits to your diet may not be easy for everyone. Especially if you don’t have the time to constantly shop for fresh produce.
The good news is that you can absolutely still reap some of the benefits of fruits. Such as fiber and potassium, by consuming a regular amount of dried fruit.
Sam Henselijn Author’s Biography – Meet L’Orenta Nuts CEO
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