Toasted & Unsweetened Coconut Slices

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.

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 😉

We learned that fruits and vegetables were good for us when we were kids. Our parents tried to encourage us to eat spinach, broccoli and lettuce in many ways - sometimes by using force. Remember that?Our mums used to buy unpacked foods and fresh veggies in local stores and prepare homemade meals. These days, it’s hard to find any fruits and vegetables in a corner shop. Over the years, our lifestyles and food culture have changed significantly. Unhealthy processed foods. Today, fast-food ads are everywhere, and the supermarkets’ shelves are stocked with ready-to-eat processed foods, which are more convenient for our busy lifestyle. We buy and consume these products without thinking about what they contain and how they were made. And sadly, the truth is that these products are often made with poor ingredients, contain a lot of salt, sugar and chemical substances that are not good for us. Following our busy schedules and looking for an easy and more convenient lifestyle, we tend to forget what real food is. While ready meals are easy to warm up and consume, we shouldn’t rely our diet on these products when we want to be healthy and look good.Perhaps, these products will satisfy us for a while, but having them every day will have severe consequences for our bodies. A growing number of studies suggest that eating highly processed foods increases the risk for obesity, type 2 diabetes, high pressure and heart diseases. What are the foods that help us maintain good health? Whole foods plant-based diet is the best for you. Whole foods are natural, unprocessed, unrefined products rich in original nutrients foods that we should consume more. Plant-based whole foods like vegetables, fruits, whole grains, legumes, nuts, seeds, cereals do not contain chemical additives or preservatives. Instead, they come loaded with beneficial nutrients such as vitamins, minerals, antioxidants and fibre. Whole foods are in the same state they were in when harvested (fresh or dried), and less processed foods keep their best nutritional values. Eating more plant-based whole foods is the best thing you can do for your body and health. Unprocessed whole foods may also help you avoid many illnesses, maintain diabetes, reduce inflammation, which is considered the significant driver of heart disease and muscle pain. The key to your health is a whole foods plant-based diet. Source of nutrients, fibre and antioxidants. More recent medical studies show that a healthy plant-based diet provides us with enough protein, healthy fats and good carbohydrates, vitamins, calcium, magnesium, fibre and antioxidants. Whole foods are loaded with antioxidants. And our bodies need antioxidants to fight free radicals that are responsible for blood cell damage. Vegetables, legumes, nuts, whole grains, and fruits contain a lot more antioxidants than animal-based products. Whole foods high in fibre, which boosts digestion and healthy metabolism, will make you feel full longer and help you maintain proper weight. Eating more foods rich in fibres such as chia seeds, flaxseeds, beans and legumes, vegetables, and fruits may help reduce blood sugar levels which is particularly essential for those at risk for diabetes. For those with a sweet tooth, whole foods snacks such as nuts may also help reduce sugar cravings for products like cookies, cakes, and candies. Once your body gets used to eating whole, unprocessed foods, cravings for sugary foods could become less frequent.