Types of Dried Fruits… know Your Food..

What are Dry Fruits?

Fruit from which the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators. Dried fruit has a long tradition of use dating back to the fourth millennium BC in Mesopotamia, and is prized because of its sweet taste, nutritive value, and long shelf life. Today, dried fruit consumption is widespread. Nearly half of the dried fruits sold are raisins, followed by dates, prunes, figs, apricots, peaches, apples, and pears. These are described to as “standard” or “traditional”  dried fruits: fruits that have been dried in the sun or in heated wind tunnel dryers. Many fruits such as cranberries, blueberries, cherries, strawberries, and mango are infused with a sweetener (for example: sucrose syrup) prior to drying. Some products sold as dried fruit, like papaya, kiwifruit and pineapple are most often candied fruit.

In the current food pyramid, fruit is the basis of a healthy, nutritious diet. They contain valuable minerals, vitamins, and fiber, thanks to which they have a positive effect on the physical condition and functioning of the body. In addition to fresh products, it is also worth choosing valuable and delicious dried fruit, which are great as a delicious snack, addition to dishes or drinks, especially when you focus on aromatic, organic dried fruit. even thou the times are changing, and we are living  much faster, still, till this day the most popular dried fruits are: Sultan raisins; Dates; Figs; Apricots; Plums, Cranberries, Peaches, Pineapple etc. They are distinguished by their intense taste and the wealth of valuable vitamins, minerals or fiber contained in their composition.

Why is it worth eating dried fruit?

Drying fruit is a phenomenal way to extend its shelf life. Unlike fresh specimens, they do not require strictly controlled conditions during storage and transport in cold supply chains. They can be easily transported even over longer distances. Thanks to this, you can enjoy the taste of delicious products from around the world. It is worth reaching even for aromatic dates, figs or goji berries, considered to be particularly valuable components of the diet due to their numerous nutritional values.

It can therefore be concluded that delicious dried fruit, including sultan or royal raisins, dried apricots, plums, apples and berries, are completely safe and have an intense flavor and aroma that convince a wide range of connoisseurs to eat  them.

Health properties and nutritional value of raisins and other dried fruits

The content of individual ingredients depends mainly on the type of fruit. Almost all dried fruits contain a large amount of sugar, up to 70 grams per 3.5 oz / 100 grams of product. The average energy value of dried fruit is approximately 300 kcal per 3.5 oz / 100 g of raisins, prunes, apricots or dates.

You must be remembered that the nutrient content is not substantially lost during drying. As a result, dried fruit contains almost the same amounts of vitamins, minerals, and other nutrients (such as fiber) as their fresh counterparts. Therefore, they should be included in the diet of large and young  foodies, as healthy and valuable snacks and as a tasty addition to many dishes.

What does dried fruit contain?

They are a rich source of many vitamins, especially A, C, E and B vitamins. Such products also contain minerals, especially magnesium, iron, potassium and manganese, necessary for the proper functioning of the human body. In addition to the nutrients mentioned above, dried fruit also contains a lot of dietary fiber, which regulates the digestive system, supports metabolism and healthy slimming. Such valuable properties and numerous nutritional values mean that dried fruit should be regularly consumed by children and adults.

Cranberries

are made by partially dehydrating fresh cranberries ( the same process similar to making grapes into raisins). They are popular in trail mix, salads, breads, with cereals, or eaten on their own. Dried cranberries are sometimes referred to as craisins due to the name’s similarity to raisins.  The most commercially produced dried cranberries contain added sugar, and they may also be coated in small quantities of vegetable oil to keep them from sticking together. You can make your own, dehydrated cranberries at home, using the food dehydrator.

Kiwi

Those hairy skin,  green fruits are valued not only for their taste, but also for their properties. They are one of the few fruits that contain little fructose (natural fruit sugar). Thanks to this, they are especially recommended for people suffering from diabetes. Noteworthy is the high content of fiber, which has a positive effect on digestive processes. Kiwis, both fresh and dried, are also famous for their high content of natural vitamin C. Eating about 100 g of these healthy fruits is able to fully satisfy our daily requirement for this vitamin, valuable for health. They also contain large amounts of vitamin D and B vitamins, including folic acid. Dried kiwi fruit is also a rich source of potassium, valuable for our heart and circulatory system

Strawberries

large red fruits, so  eagerly eaten by children and adults. Sweet, juicy, and delicious. In fact, so good for you. Strawberries have more vitamin C than the famous oranges. In addition to vitamin C and ellagic acid, strawberries also contain flavonoids such as anthocyanins, catechins, quercetin and kaempferol. These substances help lower cholesterol. They protect against anemia, strengthen the body, have a refreshing effect on the skin and hair, and are a great ally in the fight against rheumatic and arthritic diseases. Strawberries have a de-acidifying, blood-forming, and strengthening effect. The content of ellagic acid protects against cancer. Dry strawberries ( you can make them in oven or food dehydrator), are easier do store, and they will last longer.  Perfect for snacking, instead of candies. Great addition to all kinds of smoothies, granolas, muesli or cakes or cookies.

Pineapple

The sweet and tasty dried pineapple is a snack everyone loves. It is a healthy product filled with enzymes, dietary fiber and antioxidants. Drying pineapples began as a natural method to extend the shelf life of these fruits. As a result, they began to appear more and more often at European tables. It contains many valuable nutrients, including vitamin C, magnesium, potassium and fiber. Two medium-sized slices of dried pineapple provide about 75 to 80 percent of your daily magnesium requirement. If you are at risk of osteoporosis, adding pineapple to your diet can help protect your bones from losing density. A 100g serving of dried pineapple also provides around 60% of the vitamin C that is essential for boosting your immune system.

Coconut

without a doubt, one of the most popular dried fruits. Mighty coconut have so many used, in so many spheres of life. Desiccated coconut is mainly used in baking . The white, fleshy part of the seed, the coconut meat, is used fresh or dried in cooking, especially in confections and desserts such as macaroons and buko pie. Dried coconut is also used as the filling for many chocolate bars. Some dried coconut is purely coconut, but others are manufactured with other ingredients, mainly sugar. It can be shredded, very finely, to large shreds, or chunks. check my other post, about granola, for more info.

Mango

Mangos are a rich source of vitamin-C. During the drying process of mango, there are some nutritional values which are still retained and lost. 3.5 oz/ 100 gram of dried mango contains about 314 calories. Dried mango has 20% daily-value of Vitamin A and significant amount  of Vitamin B, D, and E. However, most of the vitamin C in the mango is lost during the process of dehydration; it carries only 2% of daily value. Minerals such as calcium, iron, and phosphorus can be found in dried mango. Nevertheless, the sweetness of the mango, and the extended time of storage, make it a great  addition to your healthy daily diet. Great as snack, for hiking, or addition to muesli and granola.

Apricot

one of the most popular dried fruits. Dried apricots are an important source of carotenoids (vitamin A) and potassium. They are also  good source of  Iron. Due to their high fiber-to-volume ratio, they are sometimes used to relieve constipation or induce diarrhea. Dried apricots normally do not have any sugar added and have a low glycemic index.  They are amazing to snack on by itself, nevertheless you can always add them to desserts, trial mix, granola, and muesli.  For more information about apricots , check granola post

Apple

Dry apples, Apple chips or crisps are prepared  by using  only humble apple. When stale, apple chips become drier and crispier, not chewier. Apple chips may be fried, deep fried, vacuum fried, dehydrated] or baked. Apple chips may have a dense and crispy texture, or may be puffed, yet still crispy. The delicious flavor of an apple, saved in thin piece of dehydrated or crisp up, make it a perfect snack or addition to healthy snacks, trial mixes and granolas.

Pear

One of the few fruits that has iodine – a mineral that positively affects the functioning of the thyroid gland. In addition, it is distinguished by the content of boron – an element supporting the work of gray cells and improving the ability to concentrate. Eating them regularly can prevent stroke and hypertension, due to the large amount of potassium, which inhibits the aggregation (clumping) of platelets, reducing the formation of blood clots. They contain a lot of pectin – a soluble dietary fiber that regulates the digestive system. They mostly consist of water, which additionally hydrates our body. Pears contain a lot of folic acid, so they are recommended for pregnant women.

Prunes  

Basically, they are dried plums –  the fruit after is pitted can be either dried, dehydrated or smoked.  No doubt the smoked ones, come with the strongest flavor. Prunes and plums in general are a  rich source of vitamin K, and a moderate source of B vitamins and dietary minerals. They also have a properties to regulate digestive system. They are sweet, and juicy, great snack on its own. They are as well great addition to any kind of muesli, granola, and baking , especially they shine in fruit cake, and British Christmas pudding.

Raisins

Basically, they are dried grapes.  Raisins are produced in many regions of the world and may be eaten raw or used in cooking, baking, and brewing. In the United Kingdom, Ireland, New Zealand, and Australia, the word raisin is reserved for the dark-colored dried large grape, with sultana being a golden-colored dried grape. Raisins can contain up to 72% sugars by weight, most of which is fructose and glucose. They also contain about 3% protein and 3.7%–6.8% dietary fiber. Raisins have a lower vitamin C content than fresh grapes. Raisins are low in sodium and contain no cholesterol. Small, sweet morsels are an amazing snack by itself. They are great when added to all kind of cakes, cookies, muesli, or granolas.

Figs

they are known and cultivated since Antiquity. You can buy and eat raw, but due to their  soft and fragile  structure, and seasonal appearance, you can much more often find them in dry version. Raw figs contain  79% water, when being dehydrated, that’s level drops to  30% water. In 3.5 oz /100-gram serving providing 249 calories, dried figs are a rich source (more than 20% DV) of dietary fiber and the essential mineral manganese (26% DV), while calcium, iron, magnesium, potassium, and vitamin K are in moderate amounts.

Sour Cherry

especially popular in Europe. Perfect addition to  breakfast muesli, trial mixes,  cakes and as a snack. Perfect for including in fruit cakes.  Traditionally with skin left on, but without seed. The tartness will remind you of cranberry, even thou the cherries are much bigger.

Dates

Dates have been a staple food of the Middle East and the Indus Valley for thousands of years. Sugary sweet, little sticky, but oh how delicious . Dates provide a wide range of essential nutrients and are an exceptionally good source of dietary potassium. The sugar content of ripe dates is about 80%; the remainder consists of protein, fiber, and trace elements including boron, cobalt, copper, fluorine, magnesium, manganese, selenium, and zinc. Dates are my absolutely favorites.

Goji Berry

Since  the early 21st century, the dried Goji Berry fruit has been marketed  as super food, as extremally  health food, with unfully checked beneficial health claims about its benefits. In the wake of those claims, dried and fresh Goji berries were included in many snack foods and food supplements, such as granola bars. For more info check my other posts.

Papaya

It has a mild to fairly sweet flavor and a creamy, butter-like texture. A  perfectly ripe papaya’s flesh melts in your mouth. People say ripe papaya tastes like cantaloupe melon or tropical mango. The orange, meaty orange  flesh, when sliced and dehydrated , becomes leathery and chewy. In a 3.5 oz/ 100-g amount, papaya fruit provides 43 kilocalories and is a significant source of vitamin C (75% of the Daily Value, DV). Great as an addition to granolas, trial mix, or just as a fruity snack. 

Watermelon

The sweet, juicy flesh is usually deep red to pink, with many black seeds, although seedless varieties exist. Watermelon is a sweet, commonly consumed fruit of summer, usually as fresh slices, diced in mixed fruit salads, or as juice. The fruit can be eaten raw or pickled, and the rind is edible after cooking. It may also be consumed as a juice or as an ingredient in mixed beverages. The watermelon is mainly water and some Vitamin C.  When dehydrated, it is changing its texture, due to the loss of liquid. The sweet flavor becomes more concentrated, while the soft flesh, becomes more leathery , and chewy.

Raspberry

Raspberries are juicy drupes, which grow in forests and gardens, which are well known in our country. They attract attention not only with their pink and red color, but also with their delicious taste and smell, which they owe to the presence of over 100 essential oils. Their healing properties and richness of nutritional values ​​have been known for hundreds of years, mainly due to their antipyretic properties and supporting the regulation of the body’s water balance. Raspberries are known for their excellent diaphoretic properties to help fight fever during infections and colds thanks to the content of salicylic acid. The infusion prepared from dried raspberries stimulates the secretion of sweat, which by evaporation reduces the body temperature.

Dried raspberries: inhibit diarrhea and the growth of intestinal bacteria; help fight free radicals; strengthen the immune system. Dried raspberries taste great as a standalone snack, but they also add variety to the taste of porridge, homemade pastries, desserts and yoghurt. It is also a great base or addition to the preparation of warming tea with health-beneficial properties.

Bananas

with origins in Kerala, India and Indonesia are dried, generally crispy slices of bananas (fruits of herbaceous plants of the genus Musa of the soft, sweet “dessert banana” variety). They can be covered with sugar or honey and have a sweet taste, or are more commonly fried in oil and spices and have a salty or spicy taste. The chips are often part of muesli and nut mixes.