Dried fruit is delicious and healthy. 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 as a delicacy. Although it was 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 compiled by Coldiretti and ISMEA (Institute of Services for the Agricultural Food Market).
Ways to Consume
Below we list several ways to consume dried fruit:
-Snacks: Dried fruit is ideal for satisfying your cravings for a snack between meals without feeling guilty. There are various single-serving packs available that you can carry in your bag for a quick snack at work, or to give you an energy boost during sports.
-Aperitif: Whenever you think of an aperitif, you can't help but imagine your drink accompanied by salted almonds, peanuts, chili rice, paprika peanuts.
-In the kitchen: dried fruit pairs beautifully with soups, and its grains enrich any risotto with flavor. Dried fruit also creates a perfect pairing with fish (read here the recipe for swordfish in a pumpkin seed crust).
Finally, traditional Italian desserts are rich in dried fruit: tarts, creams, or soft cakes. Among all of them, torta caprese is a must-mention.
And finally, for those who aren't a master in the kitchen, dried fruit is also perfect paired with a cheese platter.
Health Benefits
Nuts are called "oily" or "lipidic" 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 is best not to eat toasted nuts.
These nuts have little water, little sugar, and a good amount of protein (about 12-13% per 100g). Nuts are very rich in vitamins B and E, which are known for their antioxidant properties. They are also very rich in minerals such as magnesium, potassium, iron, copper, phosphorus, and calcium, as well as fiber.
Despite their high calorie content (about 600 kcal per 100 g), nuts have been shown to be part of a healthy diet, especially for vegetarians, vegans, and athletes. The absence of gluten makes these foods also excellent for celiacs.
Optimal Times for Consumption
Given their richness in nutrients, nuts should be consumed in moderation and between main meals. Let's look at when to consume them:
-After a meal: Nuts should be avoided, especially in the evening after a meal, as they slow digestion and provide excess calories.
-Breakfast: Dried fruit is a healthful treat for breakfast, a boost of energy to start the day off right.
Snack: Another ideal time to eat dried fruit is between meals, as an energy snack for athletes, students, and, finally, pregnant women, thanks to the benefits it provides for them and their 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/
