Crystallised Ginger

Raisins. Those small but tasty fruits that are full of sweet and juicy flavour, in fact, one could describe them as nature’s very own candy! They are featured in many traditional British baking recipes, but can also be used in savoury dishes, along with being a quick and healthy snack. But what even are they and are raisins any good for you? And what’s the difference between raisins and sultanas? Well, we have the answers for you right here in this very article. Read on raisin fans! How Are Raisins Made? Raisins are in fact dried grapes. The grapes can be dried either by the sun or by a mechanical process, which results in what we call, raisins. These dried fruits are produced and eaten all over the world. The drying process affects the shape, sizes, colours, and flavours. You may wonder why it is then that raisins don’t actually taste like grapes, considering most dried fruits still taste like their fresh counterparts. This is possibly because the drying process concentrates the sugar content in the fruit. As grapes ripen there is also a flavour progression. Raisins probably came to exist entirely by accident. It is said they were likely discovered in prehistoric times when some grapes were accidentally left out and dried in the sun. Some curious growers decided to try the wrinkled fruit and enjoyed the sweetness of them - What a tasty mishap! Guess everything happens for a raisin 😉 Different Types of Raisins There are many different varieties of raisins out there, but here are some of the most popular and well known types, and the differences between them - Raisins The most famous guys on this list are the standard raisin. They are a type of grape that has been dried for around three weeks. As the grapes dry the begin to darken in colour, which is what gives raisins their dark brown colour. Raisins are generally made from the Thompson Seedless variety. However, in Australia, raisins are made exclusively from larger grape varieties including Muscat, Lexia, and Waltham Cross. Standard raisins are typically larger than sultanas and currants, they are dark in colour, have a soft texture, a sweet flavour. Sultanas Sultanas are made from green seedless grapes, usually the Thompson Seedless variety. Unlike raisins, sultanas are usually coated in an oil-based solution prior to drying to speed up the process. For this reason, they are often lighter in colour than raisins and currants. Sultanas are typically smaller than raisins and are sweeter, juicer and lighter in colour than both raisins and currants. Currants Currants, also referred to as “Zante currants,” are tiny, dried grapes. Despite their name, currants are actually made by drying a variety of small, seedless grapes called Black Corinth and Carina. Currants, much like raisins, are dried for up to three weeks. Because of their small size, they have a sweet, tangy, and intense flavour and add texture and sweetness to both sweet and savoury dishes. Health Benefits of Raisins So now we know what they are, are raisins actually good for you? Well good news for the raisin lovers, there are actually many health benefits to be had by including them in your diet. Firstly, raisins contain higher levels of antioxidants in comparison to other dried fruits. The process in which they are dried also helps to preserves these antioxidants, more so than in fresh grapes. Raisins contain iron, which may aid in cardiovascular health. They’re also a good source of potassium, copper, manganese, and vitamin b6. Raisins have a good amount of calcium, which benefits bone health, and they contain the mineral, boron. Boron helps in maintaining good bone and joint health, can improve wound healing, and may improve cognitive performance. Raisins are also a rich source of soluble fibre, which helps the digestive system and can reduces stomach problems. They also contain tartaric acid. which may have anti-inflammatory properties, can improve intestinal function, and aid in regulating the balance of bacteria in your gut.

We all know fresh fruits are generally good for you and absolutely delicious - they are natures candy after all! However, what about their dried counterparts, are they still healthy for you? Read on to find out if adding dried fruits to your diet would be fruitful, or fruitless? What is Dried Fruit? Dried fruits have been around a long time, they’ve been a staple of Mediterranean diets for thousands of years. In fact, the earliest recorded reference of dried fruits dates all the way back to the Mesopotamian Era which is approx. 1500 BC Today dried fruits are produced and eaten all over the world, the most common variety being raisins. Other popular varieties include dates, prunes, figs, apricots, peaches, apples, and pears. However, most fruits can be turned into dried fruits. So, whatever your favourite fruit is, there’s bound to be a dried version to suit your fancy. The process of making dried fruits is quite simple, it requires removing the majority of water content from fresh fruit. The water is extracted either naturally, through sun drying, or by special dryers and dehydrators. Fruits can be dried either as a whole, in halves or as slices. They usually shrink down during this process leaving a tasty, energy filled food source! Fresh Fruit vs Dried Fruit You may think that when it comes down to it that fresh fruit is always better, and it some cases that may be correct. Dried fruits are higher in sugar than fresh fruits and the calorie content is also higher due to the loss of water. So, if you are watching you sugar intake or looking to lose weight, it is suggested to keep an eye on the portion size. Despite this, dried fruits still retain most of the nutritional value of fresh fruits. As dried fruit contains a reduction in water it is therefore a much more concentrated source of nutrients. This means they tend to be higher in most vitamins and minerals per 100g when compared to their fresh counterparts. Some additional benefits are that dried fruit have a longer shelf life and can be preserved for much longer than fresh fruit. Dried fruits should be stored in cool, dry, dark areas. In these conditions they can last up to a year. This makes them a handy snack to have to hand, particularly on a long trip where refrigeration is not easily available. Also, a 30g portion of dried fruit still counts as one of your 5 a day! Is Dried Fruit Healthy? In moderation, dried fruits can be a healthy and nutritious option to include to your diet. They are high in fibre and packed full of antioxidants as well as beneficial vitamins and minerals. Dried fruit can help improve your digestive health. It has prebiotic fibre which aids the healthy bacteria to keep the digestive tract working. Prunes especially, are a well-known natural laxative and may help improve constipation symptoms. This is caused by their high fibre content along with sorbitol, which is found naturally in some types of fruit. One serving of mixed dried fruits, or dried apricots in particular, are a rich source of potassium. Our bodies do not naturally produce potassium, so it is important to include it in your food and drink consumption. Potassium is an important mineral that helps assist with many of the body’s essential functions such as blood pressure, water balance and your hearts rhythm. Both dates and raisins have a low to medium glycaemic index value, along with a low insulin index. This means that neither of these types of dried fruit should cause extreme spikes in insulin levels or blood sugar after eating them. This in turn should lead to an increase of feeling fuller for longer, and a reduced risk of developing type 2 diabetes. Just be aware that some dried fruit is coated with sugar or syrup to make it more ‘appealing’ and sweeter. This can also be referred to as ‘candied fruit’. It is important to always check the packaging when purchasing dried fruit if you wish to avoid any unnecessary added sugar and reap the most health benefits. Adding Dried Fruit to Your Diet You can find many types of dried fruits readily available at most supermarkets and whole food shops. In fact, we have a wide variety of dried fruits right here at Wholefood Earth. Dried fruit can also be made easily at home by using a microwave or an oven. We recommend spraying them a few times with lemon juice before drying if you want to stop any browning and discoloration. This makes dried fruit a quick and simple addition to pretty much any balanced diet. You can eat them either as a tasty on the go snack, or incorporate them into any dishes you might want to sweeten up. Raisins can be added with any nuts you have to make your very own homemade trail mix. They can also be included when making a variety of cakes or cookies. Most dried fruits make a nice addition sprinkled over porridge, cereal, or yoghurts. They can even work with savoury dishes too, for example mixed into a salad, couscous, or stir-fry. The possibilities are endless! All in all, it seems including dried fruit to healthy, balanced diet is typically good for you. As with many foods, it is best eaten in moderation, and suggested to avoid any added sugars or syrups if you want the most wholesome option. We hope you have found this article a fruitful read 😉

What are dried fruits? Dried fruits are fruits that have been dried in the sun or dehydrated in order to remove water content. It is an excellent way of preserving fresh fruits for longer. Dried fruits are naturally sweet and have a long shelf life. Dried fruits nutrition Dried fruits offer a lot of health benefits. They are packed in natural sugars, which makes them energy-dense and high in carbohydrates. They are also high in fibre, minerals, vitamins and antioxidants. Because of their high sugar content, they should be consumed in moderation. What are the best dried fruits? Cranberries Dried cranberries are even more popular than fresh ones. That's because raw cranberries have a very sour taste. Dried cranberries contain naturally concentrated sugars and good amounts of dietary fibre. Usually, they may contain added sugar and some sunflower oil, so they don't stick together. Dried cranberries contain lower amounts of vitamins than fresh ones, but they are rich in antioxidants like phenolic acids, flavonoids, proanthocyanidins, and anthocyanin. They can be eaten on their own or added to salads, bread, cakes, muffins, cookies, oatmeal and cereals. Apricots Dried apricots are a great snack which can be eaten alone. They are sweet, with a moist inside and chewy texture. Apricots are rich in fibre, potassium, phosphorus, magnesium, manganese and copper. They are rich in carotenoids, which become Vitamin A in your body. Vitamin A supports the eyes' health and cell growth. Eating a few apricots a day may help you boost immunity. Organic dried apricots are dark brown and have a coarse texture. When dried apricots' colour is bright orange, they were treated with sulfur dioxide. Dates Dried dates have a unique flavour similar to caramel. They have very little water content and contain natural sugars. They are also high in fibre and minerals like potassium, magnesium, calcium, zinc, manganese, selenium, copper and iron. Dates can be eaten alone as a healthy snack, used as a sweetener or incorporated in healthy cakes and desserts. Figs Dried figs are harvested semi-dry from the trees. Figs contain natural sugars and are rich in vitamin B6, vitamin K, manganese, calcium, potassium, and iron. They are high in dietary fibre and may help prevent constipation.