Dried Fruit for Fun and Health
 

Dried fruit is a great way to obtain sunshine-in-a-package. Concentrated in taste, dried fruit is also concentrated in nutrients. For example, about ¼ cup of dried cherries has about 20 per cent of your Vitamin A daily needs and 4 per cent of iron. Several companies are helping Mother Nature by fortifying dried plums (formerly known as prunes). These “muscled up” dried plums contains 10 per cent of Vitamin A, 20 per cent of Vitamin B6, 20 per cent of Vitamin B 12, 20 per cent of Vitamin E and 20 per cent of iron, all from a ¼ cup serving- not bad!

Dried fruit is higher in carbohydrate calories (there’s no fat calories) than fresh fruit, because it is concentrated. But your reasoning that it’s better to have a cookie (which probably has less calories) than a handful of dried blueberries or cherries would not impress a professor of logic.

Cookies may be metaphysically satisfying, but that’s about it. Dried blueberries contain natural products that may help with eye health; raisins and dried plums are a good source of iron; dried apricots, peaches and nectarines have potassium and all dried fruit is a source of fiber.

Dried fruit isn’t just about raisins anymore. Cruise the product aisles (also the baking and fruit aisles) and look for dried kiwi, nectarines, pineapple, mango, cranberries, blueberries, star fruit, papaya, strawberries, many varieties of dates, figs and dried fruit mixes. Find your favorite and toss it into hot or cold cereal. Keep a bag in your brief case or knapsack for fast energy and refreshment. If you’re creating a smoothie, toss in some dried fruit for sweetness and texture. Sneak a hint of sweet into your green salad with slivered apricots, peaches, cranberries or raisins. Add dates, figs and dried berries to your evening dish of ice cream or frozen yogurt. Making edible presents? Add dried fruit to zucchini or banana bread, carrot cake or oatmeal cookies. Dried fruit has a long shelf life, if stored in airtight containers, in a cool, dry place. No excuses- go get ‘em.


Spicy Dried Fruit Compote

Dr. Nancy Berkoff is a registered dietitian, food technologist and certified chef.  Her awards include some of the following: Chef of the year, Los Angeles, Nutrition Educator of the Year (US Navy), Consumer Food Journalist of the Year (Institute of Food Technologists), and Food Writer of the Year (American Culinary Federation).  Dr. Berkoff is one of the few women in the United States to have been nominated to membership in the American Academy of Chefs.