All about dried fruit
The dried fruit has been available in the Mediterranean and Middle East for thousands of years. Dates are one of the first dried fruits that were consumed. Dried fruit is made by extracting the fruit juice through sun drying or using a special device called a dehydrator. As water is removed during drying, this means that the natural sugars in the fruit are concentrated.
You can add some sweetness to your day by eating dried fruits. Popular dried fruits include raisins, dates, prunes (dried plums), figs, apricots, and peaches. Fruits such as dried mango, pineapple and berries are also available, but these fruits are usually dried with added sugar.
Continue all about dried fruit
Nutritional characteristics of dried fruit
Dried fruits can be a source of antioxidants in the diet. Dried apricots and peaches are also good sources of carotenoids, which your body converts into vitamin A.
Plums, raisins and apricots also contain iron.
Many dried fruits are also a source of fiber. Look at the amount of fiber in ¼ cup of these dried fruits:
Dried fruits
fiber (grams)
Raisins
2.5
Dried apricots
2.9
dried plums
3.1
Dried figs
3.7
Remember, dried fruits are more concentrated in sugar than whole fruits. If you have diabetes, it’s best to talk to a nutritionist about how to include dried fruit as part of your diabetes diet.
All about dried fruit
Dried fruit and dental health
While dried fruit can be eaten as part of a balanced diet, be careful as it can stick to the teeth and cause tooth decay. It is better to eat dry fruits as a part of food to prevent it from sticking to the teeth or you can brush your teeth after eating it.
Buy dried fruit at its best
Check your local bulk grocery store – bulk dried fruit may be cheaper and save on packaging.
Buy dried fruits without added sugar. Check the ingredients list to see if sugar is added.
Tips on storing dried fruits
Store dried fruits in a sealed container to keep them fresh.
Dried fruits can be stored tightly wrapped at room temperature for several months. Store in a dry and cool place like a closet.
For long-term storage (up to a year), they should be stored in a tightly sealed plastic bag in the refrigerator.
5 things to do with dried fruits
Raisins
Cook apples with raisins and walnuts.
Make homemade trail mix with raisins, high-fiber whole grains, and unsalted almonds like this adorable mix for kids.
Sprinkle the raisins on the salad.
Add to oatmeal as a topping.
Dried apricots
Dry high-fiber cereal with apricots and almonds.
Cover a layer of yogurt parfait with chopped dried apricots.
Add dried apricots to stews.
Make quinoa rice with dried apricots and toasted almonds.
dried plums
Put the chopped plums in a frying pan.
Add the plums to the curry chicken.
Pureed plums can also replace half of the fat used in cooking.
Dried figs
After dinner, enjoy a serving of fresh fruit and dried figs.
Add dried figs to a frying pan.
Place the chopped dried figs on top of the pear pieces. Top with shredded blue cheese.
Add to doughs and batters for quick breads and cookies.
Use to make granola bars full of fiber.
Cut dates lengthwise and fill with peanut, almond or soy butter.
Cook rice with green lentils, dates and raisins.
Add to your favorite tagine recipe for extra flavor.
Recipes to try
Soft oatmeal raisin cookies
Protein bars
Date pancakes and oatmeal
Children’s mixtapes
festive rice
Granola and fruit bites
How can a nutritionist help?
Nutritionists can support you through many stages of life, from pregnancy to eating well in old age. Consultation sessions with a nutritionist can also help you prevent and treat diseases such as diabetes and heart disease. Your nutritionist will work with you to give you personalized recommendations that fit your lifestyle and goals. Connect with a nutritionist today!
Dried fruits can be eaten as part of a balanced diet, but remember to control portions, as they are higher in sugar than whole fruits.
This article was written and reviewed by nutritionists from Nutritionists Canada.