Dried fruits are made by removing the moisture from plump, juicy fruits through methods like sun drying or oven drying. These fruits are commonly found in nut mixes, baked goods, or enjoyed as standalone snacks. You can eat dried fruits as they are or soak them in tea or warm water for a different texture. There has been increasing interest in dried fruits due to their health benefits. This guide provides comprehensive information for those incorporating dried fruits into their diets for better health.
Nutrient-Rich Dried Fruits
Dried fruits retain nutrients while drying, concentrating vitamins, minerals, and potassium. Removing moisture significantly increases the nutrient density per weight compared to fresh fruit. For instance, dried fruits can contain up to 3.5 times more dietary fiber, antioxidants, vitamins, and minerals than fresh fruit. This makes dried fruits more nutritionally advantageous than juices, which often lose many nutrients.
Rich Flavor and Aroma
Dried fruits offer enhanced flavor and texture compared to fresh fruits. The drying process intensifies sweetness, allowing for greater satisfaction with smaller portions. Additionally, dried fruits develop a chewy texture distinct from fresh fruit. Typically consumed with their skins, dried fruits retain dietary fiber and various antioxidants, including polyphenols, making them both a flavorful snack and a source of beneficial nutrients.
Easier to Store than Fresh Fruit
Fresh fruit takes up considerable space due to its bulk, while dried fruit, having had its moisture removed, is significantly smaller and lighter. This makes dried fruit more space-efficient compared to storing whole fruit. Dried fruit also has a long shelf life. Once thoroughly dried, it can be kept in an airtight container at room temperature or refrigerated for up to a year or more, making it a convenient option for long-term storage.
Preparing to Make Dried Fruit
To make dried fruit at home, wash the fresh fruit thoroughly. Use baking soda and a brush to clean the fruit while keeping the skin on. Slice the fruit into 0.5 to 1 cm thick pieces. For grapes or blueberries, cut them in half and remove any seeds. Blanching can help with the skin removal. For apples that tend to brown, briefly dip them in a vinegar-water solution to prevent discoloration.
Proper Drying Completes the Process
To finish making dried fruit, place the prepared fruit in a well-ventilated, shaded area on a sunny, dry day. Spread the fruit on a sieve, mesh, or bamboo mat without overlapping. Turn the fruit daily for even drying. Wear gloves to prevent mold growth, and consider using a dehydrator, fan, or fruit dryer to speed up the process, especially for sugary fruits that might attract insects.
Storing Dried Fruit
Store homemade dried fruit in an airtight container or vacuum-sealed bag. If keeping it at room temperature, choose a cool, dry place. Adding a desiccant packet can help absorb any residual moisture. Most fully dried fruits are fine at room temperature. However, storing the fruit in the refrigerator is better if it is only about 70% dried. Remove it from the fridge and let it come to room temperature before consuming.
Consume with Plenty of Fluids
Dried fruit is high in fiber, which aids digestion and bowel movements. However, excessive fiber without adequate hydration can lead to problems. Insufficient fluids can cause the body to absorb moisture from the intestines, potentially leading to constipation. Therefore, drink plenty of fluids when eating dried fruit. Pairing dried fruit with nuts or yogurt can also help balance out the lack of protein and fat in dried fruit.
Watch Out for High Caloric Content
While dried fruit has many benefits, moderation is key. Overeating anything, including dried fruit, can be problematic. Due to its reduced volume, dried fruit is concentrated in calories and sugars. For example, 100 grams of raisins contain 59 grams of sugar, and 100 grams of dried figs contain 48 grams of sugar. Overconsumption can lead to weight gain and increase the risk of cardiovascular diseases.
How About Adding Dried Fruit as a Salad Topping?
Dried fruit is often used as a salad topping. While salads are a popular choice for healthy eating, adding dried fruit can significantly increase the calorie count. Dried fruit is calorie-dense and less filling than fresh fruit, so it’s generally better to use it as a salad topping.
Considerations When Buying Dried Fruit
Dried fruit is readily available at supermarkets and convenience stores. When purchasing, check for additives. Some dried fruits may contain sulfites to extend shelf life, though the FDA prohibits their use on fresh fruits and vegetables, except for potatoes. Some dried fruits are also sweetened with added sugars, which can significantly increase their calorie content. Be cautious of these calorie bombs and choose products with minimal or no additives whenever possible.
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