Vitamins, minerals, fatty acids, and many properties – dried fruit is a real cocktail of taste and benefits for our body, to the point that it is often counted among the so-called superfoods.
At breakfast, together with a yogurt, as a snack to break hunger before lunch or dinner, or in main meals to enrich salads or make the crust for fish, dried fruit is suitable to be consumed at any time of the day.
Its contribution to a healthy diet is essential. Consuming dried fruit regularly is important to ensure the body has the right amount of nutrients and improve some vital functions.
What are the nutritional properties of dried fruit?
Dried fruit, in general, is rich in dietary fiber, which stimulates intestinal transit and also has an anti-tumor function.
Contains omega 3 and omega 6 fatty acids, essential for the well-being of the cardiovascular system.
Fatty acids are those defined as good fats because they prevent inflammation of the body and counteract the rise in blood cholesterol levels.
Furthermore, dried fruit is rich in vegetable proteins and contains many mineral salts, such as iron, potassium, manganese, copper, zinc, potassium, selenium, calcium, and phosphorus.
Precisely for this reason, those who follow a vegetarian diet should always consume it in abundance because, among the various benefits, it helps to supplement the iron that is usually assumed through the consumption of meat.
Dried fruit also contains many vitamins of groups A, B, and K.
The reality is this: in a healthy and balanced daily diet, dried fruit should never be lacking; in fact, adequate consumption regulated according to our energy needs certainly does not hurt.
How much dried fruit is recommended to eat?
If we ask ourselves how much dried fruit to eat in a day, we must first know that by itself, it does not make us fat: it has this effect if you eat after having already reached the daily caloric requirement.
On the contrary, a little dried fruit, with its high fiber content, makes you feel full and therefore also allows you to eat less and, therefore, lose weight.
Generally, it is recommended the consumption of no more than 15-30 grams of dried fruit per day.
Contraindications: when it is best to avoid eating dried fruit
Therefore, this food is ideal for maintaining good health, but there are cases in which consumption should be avoided.
Dried fruit is not suitable for those who suffer from digestive system diseases and have chronic intestinal inflammation, colitis, and Chron’s disease. In fact, due to the high fiber content, this food could cause inflammation and worsen the problem.
In addition, people with diabetes, those who suffer from kidney problems, and those who are subjected to a low-calorie diet should avoid the consumption of dehydrated fruit because it is too rich in sugar and calories.
Recipe using dried fruit
Dried fruit is my recipe of the month.
Many dishes can be prepared with dried fruit.
Combinations for appetizers can be made with cheese by preparing dried fruit bites. You can think of accompanying pasta with zucchini and toasted dried fruit for the first courses or adding them to tasty and quick sauces.
If we then think of desserts, dried fruit is very suitable for garnishing desserts and ice cream and preparing excellent tarts.
I have prepared a recipe for you to make at home: Almond Fingers.
This is a very simple Middle Eastern sweetmeat that is especially popular in Arab countries.
I love all types of nuts. And I also like Middle Eastern cuisine. The combination of dried fruits, rosewater, and cinnamon always intrigued me. It is such a delicious and complex mix of flavors.
Never miss a recipe
Ingredients for 40 – 50 pieces
- 200 g ground almonds
- 50 g ground pistachios
- 50 g granulated sugar
- 1 tablespoon rosewater
- ½ teaspoon cinnamon
- 12 sheets filo pastry
- 115 g melted butter
- Powdered sugar for dusting
Step-by-step instructions on how to make these almond fingers:
Preheat the oven to 160ºC (325ºF). Grease with butter a baking tray. Mix together the almonds, pistachios, sugar, rosewater, and cinnamon.
Cut each sheet of filo pastry into 4 rectangles. Work with one at a time, and cover the remaining rectangles with a damp dishtowel. Brush one rectangle with melted butter, and place a tablespoon of the nut filling in the center.
Fold the sides and roll them into a cigar shape. Continue until all the filling has been used.
Place the ‘cigars’ on the baking sheet and bake for 30 minutes. Transfer to a wire rack to cool, then dust with icing sugar.
Nutritional Information: 60 calories per piece
Enjoy it! Happy Baking!
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Almond Fingers
Ingredients
- 200 g ground almonds
- 50 g ground pistachios
- 50 g granulated sugar
- 1 tbsp rosewater
- 1/2 tsp cinnamon
- 12 sheets filo pastry
- 115 g melted butter
- powdered sugar for dusting
Instructions
- Preheat the oven to 160ºC (325ºF). Grease with butter a baking tray. Mix together the almonds, pistachios, sugar, rosewater, and cinnamon.
- Cut each sheet of filo pastry into 4 rectangles. Work with one at a time, and cover the remaining rectangles with a damp dishtowel. Brush one rectangle with melted butter, and place a tablespoon of the nut filling in the center.
- Fold the sides and roll them into a cigar shape. Continue until all the filling has been used.
- Place the ‘cigars’ on the baking sheet and bake for 30 minutes. Transfer to a wire rack to cool, then dust with icing sugar.
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