Dried fruit is good and good for you. It's important to include it in our diet for breakfast, as a tasty snack, or in cooking with first courses, paired with second courses, or in desserts. Let's find out together how to consume dried fruit and why.
Origins and Popularity
Dried fruit has a long history of consumption around the world, both as a staple food and a delicacy. Although once seen as a weight-loss threat due to its high calorie content, in recent years it has been reevaluated as a valuable ally of health. Consumption in Italy, for example, has doubled in the last ten years, as shown by data processed by Coldiretti and Ismea (Institute of Services for the Agricultural Food Market).
Ways of Consumption
Below we list various ways to consume dried fruit: - Snack: Dried fruit is ideal for satisfying your cravings for a snack between meals without feeling guilty. There are various single-serving packs on the market that you can carry in your bag for a quick snack at work or to give us an energy boost during sports. - Aperitivo: every time you talk about aperitivo, you can't help but imagine your drink accompanied by salted almonds, peanuts, chili rice, peanuts with paprika. - In the kitchen: dried fruit goes very well as a garnish for cream soups and its grains enrich every risotto with flavor. Dried fruit also creates a perfect combination with fish (read here the recipe for swordfish in a crust of pumpkin seeds) Finallytraditional Italian desserts are rich in dried fruit: tarts, creams, or soft cakes. Among all of them, the Caprese cake cannot be left out. And finally, for those who aren't ace in the kitchen, dried fruit is also perfect paired with a cheese platter.
Health Benefits
Nuts are called "oily" or "lipidic" fruits due to their high fat content (about 90%), which, however, is found in the form of unsaturated and polyunsaturated fatty acids (especially the Omega-6 and Omega-3 series, the so-called "good" ones). They help lower blood cholesterol levels and, therefore, reduce the risk of cardiovascular disease. Since fats are destroyed by heat, it's best not to eat toasted oily nuts. These nuts have little water, little sugar, and a good amount of protein (about 12-13% per 100 g of food). Nuts are very rich in vitamins B and E, which are known for their antioxidant properties. They are also very rich in mineral salts such as magnesium, potassium, iron, copper, phosphorus, and calcium, as well as fiber. Although they are very high in calories (about 600 kcal per 100 g), it has been shown that consuming nuts is part of a correct and healthy diet, especially for vegetarians, vegans, and athletes. The absence of gluten makes these foods excellent even for celiacs.
Optimal Times for Consumption
Given their richness in nutrients, dried fruit should be consumed in moderation and between main meals. Let's see together when to consume it: - After a meal: dried fruit should be avoided especially in the evening at the end of a meal, as it slows down digestion and provides excess calories. - Breakfast: dried fruit is a panacea for health at breakfast, a boost of energy to start the day off on the right foot. - Snack: another ideal time to consume dried fruit is between meals, as an energy snack for those who do sports, for students and, finally, for pregnant women, thanks to the benefits it brings to them and to the fetus. Now that you've discovered how to use it and its benefits, you can enrich your snacks, appetizers, and dishes with dried fruit.
SOURCES https://www.humanitas-care.it/news/la-frutta-secca-importantissima-la-salute/ https://www.lacucinaitaliana.it/tutorial/i-consigli/come-riciclare-frutta-secca-ricette/ https://www.iodonna.it/benessere/diete-alimentazione/foto-racconto/frutta-secca-gli-abbinamenti-da-superfood/ https://www.veganok.com/come-integrare-frutta-secca/
