Natural Dried Figs

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 😉

Happy Halloween! Welcome to October,The air is slowly cooling, leaves are falling from the trees, the outdoors become covered in deep colours of orange, red and brown, the distinct aroma of bonfires tickle our nostrils, our favourite fruits and vegetables come into season and probably the most well known event October is known for...Halloween!Halloween has been a favourite annual event for decades, beginning from Celtic Harvest Festivals.Today we celebrate Halloween in various ways, the most common would be a big party, dressing up in comedic and spooky costumes, carving pumpkins, knocking on your neighbours door for candy, the traditional 'Trick or Treat'With this in mind we thought we would share Healthy Hints & Tips for an alternative Halloween. Maybe you want to reduce added sugar from your or your families diet? Or simply to try some new exciting foods?1. Seeds - Pumpkin,Sunflower,Black Sesame seedsSeeds are easy to nibble, savoury to taste and black sesame seeds give a spooky look to compliment the theme. You could roast seeds with a splash of Soy or Tamari sauce, Salt and Pepper, spices like Paprika, Chilli flakesRich in fibre, essential fats, minerals for overall health.2. Fruit - Dried Dates, Apricots, Banana, Figs, Cranberries, RaisinsDried fruit contains sweet natural sugars, great for a natural energy boost and appealing to all ages! No added sugar, rich in fibre, Iron and Vitamin C!3. Nuts - Peanuts, Brazil, Macadamia, Pecans, Cashews We understand that Nuts may be a NO GO when it comes to children's snacks. However for those who may choose to eat Nuts, they are power packed with protein, essential fats, minerals, help you feel satisfied without feeling the need to eat more. Rich and creamy to taste, also Nut Butters e.g. Peanut butter, Almond Butter, Cashew butter are lovely to dip carrot sticks in or spread on a cracker, bread sticks etc.4. Dairy Free Chocolate/SweetsFor a tasty treat, brands like Moo Free cater for those who are allergic or choose to avoid Dairy, Soya, Gluten. We sell Mini Moo Bars, perfect for a little snack for the sweet tooths out there!Gelatine Free Gummy Sweets - Sour fruits or Cola we sell packets of Vegan sweets that can be shared5. Fruit and Nut BarsBrands such as 'Nakd, Beond Organic,Trek, Cliff, Meridian'Make healthy snack bars that give you on the go energy, they may be small but they pack a punch of slow release energy! 6. Dips and ChipsWe stock a wide range of Gluten free, Vegan Crisps and Dips. So many yummy flavours of crisps made from Lentils, Quinoa, Hummus, Corn instead of the considered unhealthier high fat potato chips.No added sugar dips and relishes to tantalise your taste buds!We hope this helps and have a happy and safe Halloween!All products listed are available online and in our NEW Ramsgate Store!WholeFood Earth22, Leigh RoadHaine Industrial Estate4032277001622RamsgateCT12 5EU