Dried fruits, or dried fruits of peach, plum, apricot, banana, fig, are a popular addition to oatmeal, chocolate or homemade cakes. It is also a healthy snack, which will be an excellent alternative to typical sweets and fill the body with a real charge of energy. To truly enjoy the beneficial properties of dried fruits, you should choose them correctly.
Dried fruits in the kitchen
Vegetables and fruits are widely recognized as foods rich in nutrients necessary for our body. The most useful is to eat them in the least modified form, that is, in raw form. Unfortunately, fruits and vegetables are subject to change and deterioration over long periods of storage, which is their biggest drawback. One of the methods for preserving vegetables and sweet crops is drying. So get dry fruits. What are they called yet? Their second abbreviated name is dried fruits. They can be eaten alone as a simple, quick and tasty snack. It is worth remembering that they are a great addition to many dishes. Mainly used for preparing various types of desserts or sweet dishes for breakfast. They are a delicious addition to:
- cereals;
- muesli;
- Pudding
- ice cream;
- cocktails;
- yogurt;
- cottage cheese;
- energy bars;
- cakes and cookies.
Dry vegetables and fruits are ideal for complementing savory and spicy dishes, such as meat, vegetable salads, fish, cheeses, etc.
When is it worth to eat dried fruits?
Dried fruits should be consumed before exercise or simply during a period of increased activity (they provide the body with simple sugars, which are necessary for physical work). It is also an ideal snack if you do not have time for a full meal. You can take dry fruits with you to school or work, to the gym or pool, for a long trip by car or train, and also when you pass important exams (then it is best to combine them with nuts). They will always come in handy in case of sudden hunger, lack of time or lack of “normal” food at hand.
The nutritional value
Dried fruits are considered foods of high nutritional value. In addition, they are a source of many minerals and vitamins. Dry fruits contain potassium, magnesium, iron, copper, and manganese. They also represent a large dose of dietary fiber because they contain more fiber than fresh fruits. In addition, they contain ingredients with antioxidant properties that inhibit free radicals.
Of course, mention should be made of sugar, which is quite a lot in dried fruits. After all, it is about 60-70 g per 100 g of dried fruit. How many calories are in them? The average energy value of the product is about 300 kcal per 100 g. Therefore, you should always eat them sparingly, in reasonable, small quantities. A spoonful of dried cranberries, added to porridge or a handful of prunes for lunch, will certainly have a positive effect on health. However, eating an entire package of dried fruit at the same time in the evening while watching TV is not a good idea, because it can lead to overweight and increased glycemia. Dry fruits, which should be consumed in reasonable quantities, are raisins, bananas, dates, plums, figs, apricots, etc. However, there are also with a low sugar content, which can be consumed in large quantities. “Safe” are, for example, cranberries, chokeberries or blueberries (of course, when sugar is not added to them during production).
Beneficial features
As mentioned above, all dried fruits contain vitamins, antioxidants, and minerals. However, it is worth knowing that some of them have specific properties.
- Raisins (the most popular varieties are California, Sultan, Royal), which is one of the most popular snacks from the group of dried fruits, has alkalizing properties, that is, it deactivates the body. Including it in the diet, you will better take care of maintaining the acid-base balance of the body.
- Prunes and apricots are one of the home methods of getting rid of constipation or even cleansing the body. In fact, they well support intestinal motility. If you have constipation, before looking for chemical laxatives that will only aggravate the problem, you should eat some dried plums and apricots, and then drink plenty of water. There are many other ways to use them for this problem - you can also soak them the day before and eat them in the morning with a glass of water in which they lay. Dried apricots are also a rich source of potassium. It helps to remove excess water from the body, acts as a diuretic and thus supports the detoxification process. Dried apricots improve the appearance of the skin, because they contain provitamin A, which is responsible for the restoration of the epidermis and slows down the aging process of the skin.
- Dried apples - due to the high content of antioxidants they prevent cancer, diseases of the cardiovascular system and aging of the body. These compounds neutralize the effects of free radicals, which are the main cause of these diseases. In addition, a high dose of vitamin C in them affects the strengthening of the body's immunity.
- Figs are a very good source of calcium. It should be introduced into the diet for women during menopause, especially prone to osteoporosis, as well as children and adolescents, since their skeletal system is still developing.
- Dried bananas provide the body with magnesium and potassium. Remember, however, that this is a real sugar bomb. Choose a product that has not been sweetened additionally, because bananas themselves contain enough simple sugars.
- Dried dates - have anti-inflammatory and anticoagulant properties, thanks to salicylates (their actions are similar to aspirin). In addition, they gently cleanse the body and, thanks to their sweet taste, are perfectly used in weight loss diets, being a useful substitute for sweets.
Preservatives and other additives
When buying dried fruits, especially a dry mix of fruits, beware of those in which:
- sugar;
- oil;
- sulfur dioxide (preservative labeled E220).
Particular attention should be paid to whether the fruit is sulfonated. Sulfur dioxide makes the product attractive, it has an intense color, does not stick and stays fresh longer. Small amounts of sulfur dioxide are not toxic, but sensitive people can react very intensely to its presence in the fruit (for example, severe nausea may appear). In addition, it is difficult to determine what these “small amounts” actually are and how much of this substance is contained in the product. Therefore, for your safety, it is better to avoid fruits with sulfur dioxide. In the case of prunes, manufacturers often add potassium sorbate - E202, which prevents mold growth and has a bactericidal effect.
Dried Fruits and Diabetes
The overwhelming majority of dried fruits should be excluded or significantly reduced in the diet of people with diabetes. The high content of simple sugars in them is expressed in their high glycemic index (their use causes a rapid jump in blood glucose levels). People with diabetes should add dried raspberries, blueberries, or aronia to their menu instead of raisins, dates, or pineapple.
Industrial Fruit Drying
Dried fruits can be bought in stores (this is the most convenient way), but you can also cook them at home. Then you will be sure that they do not contain preservatives and will retain great nutritional value. The most popular industrial method of drying fruits and vegetables is convective drying, which leads to many adverse changes in the final product - changes in texture, color, loss of nutritional value, including a decrease in the content of antioxidants. Another industrial method is freeze-drying. It involves removing water from a frozen product bypassing the condensation process - fruits after this method retain most of their nutritional value. Another more advanced method is vacuum drying. It allows you to save almost all the nutritional values and at the same time the shape of the fruit is almost unchanged.
Home drying
If you want to prepare dried fruits yourself, you should buy a special dryer. Such kitchen equipment is likely to be useful to anyone who plans to fill kitchen cabinets with dried summer delicacies to get them in the winter, when there is no way to buy a lot of fresh fruit. Dry fruits can also be obtained using the oven. Drying temperature should not be higher than 40-50 degrees Celsius. Otherwise, the outer layer of the fruit will quickly overlap and prevent the gradual evaporation of water from the depth of the pulp. Products prepared in advance should be evenly spread on a baking sheet lined with parchment paper. It is important that they are not too close to each other. When drying in the oven, it is good to leave the door slightly ajar to allow air exchange.
Selected fruits should be healthy and ripe (but not overripe). Before drying, the fruit is thoroughly washed and, if necessary, peeled or cut. Cut large fruits into slices. Properly dried fruits should be flexible, not break, crumble or stick to each other.
Drying Tips
Below are tips on cooking, timing and ways to check the degree of drying of individual fruits and vegetables.
Tips for drying different types of fruits (l best to dry them at 58 ° C):
- Apples Peel the fruits and remove the core from them. Cut into thin circles or half rings. For a better taste, you can sprinkle with cinnamon. Consistency after drying: elastic. Drying time: 7-15 hours.
- Apricots Wash the fruits, cut in half, remove the stone and cut into slices. Put dry skin down. Consistency after drying: elastic. Drying time: 20-28 hours.
- Nectarine. Wash, remove the seeds and (if desired) clean. Cut into slices or semicircles 1 cm thick. Lay with dry skin down. Consistency after drying: elastic. Drying time: 8-16 hours.
- Peaches. Wash, remove the stone and (if desired) clean. Cut into slices with a thickness of 0.5 cm. Consistency after drying: elastic. Drying time: 8-16 hours.
- Bananas Peel and cut into slices 3 mm thick. Consistency after drying: tough. Drying time: 6-10 hours.
- Berries Wash and place on baking sheets with parchment. Consistency after drying: tough. Drying time: 10-15 hours.
- Sweet cherry. Remove the stalks and seeds. Cut in half and place it face down on the tray. They will be like raisins; be careful - do not dry the fruits. Consistency after drying: lean and sticky. Drying time: 13-21 hours.
- Cranberry. Dried in the same way as in the case of berries. Consistency after drying: elastic. Drying time: 10-12 hours. Figs Wash, cut into four pieces and spread in one layer on a baking sheet. Consistency after drying: elastic. Drying time: 22-30 hours.
- Grapes Wash, remove seeds, cut in half or leave whole. Put the halves peeled down. Blanching will cut drying time by half. Consistency after drying: elastic. Drying time: 22-30 hours.
- Kiwi. Peel and cut horizontally into 0.5 cm slices. Consistency after drying: dry and crispy. Drying time: 7-15 hours.
- Persimmon. Wash, peel and (if desired) clean. Cut into slices with a thickness of 0.5 cm. Consistency after drying: hard. Drying time: 11-19 hours.
- A pineapple. Peel the pineapple, remove the fiber mesh. Remove the core and cut into slices or columns of 0.5 cm. Consistency after drying: elastic. Drying time: 10-18 hours.
- Plums. Wash the plums, cut in half, remove the seeds. Consistency after drying: elastic. Drying time: 22-30 hours.
Notes on drying vegetables (they are best dried at 52 ° C):
- Rhubarb. Wash and cut 2.5 cm in length. Consistency after drying: friable. Drying time: 6-10 hours.
- Asparagus. Wash and cut into pieces 2.5 cm long. Consistency after drying: friable. Drying time: 5-6 hours.
- Beet. Remove the tops and ponytail. Wash thoroughly, steam until soft. Cool, peel and cut into 0.5 cm slices or 3 mm cubes. Consistency after drying: tough. Drying time: 8-12 hours.
- Carrot. Wash, trim top, clean. Cut into slices 3 mm thick. Consistency after drying: solid. Drying time: 6-10 hours.
- Greens, plants and herbs. Wash , chop, remove firm stems thoroughly . Lay on a baking sheet so that the leaves are not tangled with each other. To achieve uniform drying, shake them several times during this process. Consistency after drying: friable. Drying time: 3-7 hours.
- Tomatoes Wash and remove the stalk. Cut into quarters, slices or halves. Place it face down on the tray. Consistency after drying: tough. Drying time: 5-9 hours.
Candied fruits and dried fruits: differences
Sugaring is another way to preserve the fruit. What are dry fruits called in syrup? Dried fruits can be easily confused with candied fruits. Especially if you do not eat them too often and are not familiar with their appearance. Candied fruit is a high-calorie bomb. They are obtained by repeated cooking of fruits (whole or parts) or their peel (for example, oranges) in a solution of water and sugar (up to 70-72%). With each cooking, more and more sugar is added. Buying dried fruits without adding sugar, as a rule, is not a problem, in the case of candied fruit it is impossible because of the process of candying. Candied fruit should be limited in diet to a minimum.
Dried fruit compote
Everyone can cook this healthy and tasty drink. In the summer, it will help quench your thirst and will be an excellent substitute for canned juice. In winter, make up for the lack of vitamins, as it contains many nutrients.
Ingredients:
- 400-500 g of dried fruits (a mixture of apples, pears, plums, several dates and apricots);
- 2 fresh apples;
- 3 cloves;
- cinnamon stick;
- sugar to taste;
- lemon juice as desired.
How to cook compote from dried fruits?
Rinse dried fruits and put in a pan. Pour 3-4 liters of cold water. Add cloves and a cinnamon stick. Cook for 30 minutes over low heat. Peel fresh apples, cut into slices and add to compote. Cook for about 5-10 minutes. Sweet compote to taste to taste. You can also season it with lemon juice and cinnamon. If the compote is too concentrated, it can be diluted by adding boiled water. Serve chilled.
Dry fruits from Thailand
Thailand is famous for the variety of fruits that are available all year long. Many tourists are bought not only souvenirs and gifts, but also mostly dried fruits. They better withstand transportation, take up little space in luggage and have almost the same properties as fresh fruits.
List of the most popular dried fruits from Thailand:
- a pineapple;
- durian;
- coconut;
- mango;
- papaya;
- sapodilla;
- carambola.
You can also find other numerous imported dried fruits - citrus fruits, raisins, dried apricots, kiwi, cherries, dates, pears, apples, etc.