What dried fruits are healthier? Is it possible to eat dried fruits while losing weight and which ones.

Of all the variety of dried fruits, it is extremely difficult to determine which dried fruits are the most useful - they all have unique properties, and therefore are recommended for daily use. Of course, they should not be abused, especially for people with high blood sugar, because dried fruits contain much more carbohydrates and fructose than fresh ones.

For many of us, dried fruits are associated primarily with compote, the unsurpassed taste of which has been familiar to us since childhood. As an independent dish, dried fruits are rarely used, and only a few people know that dried fruits and berries can be treated.

Since in winter it is difficult to find fresh fruits on sale, which contain all the valuable substances necessary for the human body, it is best to eat dried fruits. The main benefit of dried fruits is the combination of unique substances that are easily absorbed by the body, and the absence of fat.

When comparing fresh fruits and dried fruits, it turns out that the latter contain vitamins and trace elements in a higher concentration, however, they also have a higher calorie content.

Dried berries and fruits contain approximately 70% carbohydrates, which, when released into the bloodstream, contribute to the process of energy production.

In order to preserve the beneficial properties of dried fruits for as long as possible, glass or ceramic jars with tightly ground lids are best suited for storing prunes, dried apricots, raisins, dried cherries and dried exotic fruits.

What are the benefits of dried fruits for human health

A pineapple.

This fruit is an excellent source of various substances that have a beneficial effect on the human body. The following vitamins are preserved in dried pineapples: A, C, B1, B2, B12 and PP.

The fruits are also rich in trace elements - iron, potassium, zinc, copper, magnesium, calcium, iodine, manganese, etc. Dried pineapples are widely used in dietetics.

Quince.

Contains vitamins A, C, PP, E, as well as vitamins of group B. Also, the benefits of these dried fruits for the body are due to the high content of magnesium, pectin, malic and citric acids. Dried quince fruits are used for indigestion, to improve the functioning of the gastrointestinal tract and in the treatment of liver diseases.

Banana.

The banana contains vitamins A, C, E, group B, as well as trace elements such as magnesium, potassium, iron, sodium and phosphorus. Dried bananas are used to cleanse the body of toxins and toxins, as they have a diuretic and laxative effect. In addition, these fruits are used to reduce and relieve swelling.

Barberry.

Barberry fruits contain organic acids, sugars, useful pectins, as well as vitamins A, C, E, K and mineral salts. Unripe fruits are rich in alkaloids. Dried fruits of barberry are used as a hemostatic, choleretic, antipyretic, diuretic, sedative, anti-inflammatory and tonic agent for the gastrointestinal tract. Given the usefulness of these dried fruits, they are used in the complex therapy of diabetes and cancer. Barberry strengthens the heart muscle and improves immunity.

Cherry.

The berries of this plant contain vitamins B1, B6 and C. Of the trace elements, they contain magnesium, cobalt, iron, copper, zinc, etc. Dried fruits are an excellent remedy for anemia, toxicosis during pregnancy. They have an anti-inflammatory effect.

Pear.

Fruits contain vitamins A, K, group B, as well as potassium, zinc, iron and copper. Pear has a beneficial effect in violation of the functioning of the pancreas and heart, diseases of the intestines and urinary tract. Of all the dried fruits that are good for the body, pears have the most astringent effect. They also have a choleretic, diuretic and diaphoretic effect.

Melon.

Dried melon contains vitamins A, C, PP, group B, as well as calcium, iron, potassium, chlorine and sodium. It is used for anemia and exhaustion of the body, digestive disorders. This is one of those dried fruits that is very good for the heart.

Raisin.

This product also contains B1, calcium, iron, proteins, as well as other useful substances; sugar is also present in this dried fruit in a fairly large amount. In this regard, it is recommended to be used with extreme caution by people suffering from diabetes and obesity. Raisins help protect the body from the development of osteoporosis and thyroid diseases, help strengthen gums and teeth, are used for diseases of the nervous system, normalize sleep and help fight depression.

Benefits of other dried fruits

Figs.

This useful product contains not only vitamins A, C, PP and group B, but also many microelements vital for the human body: potassium, iron, calcium, magnesium, etc. Figs are used in the treatment of bronchial asthma, and to normalize the functioning of the thyroid gland . It is also the dried fruit, which is extremely useful for the heart and blood vessels.

Dried apricots.

Dried apricots are excellent in taste, they contain sugar, many vitamins, organic acids and microelements. This dried fruit is very good for the heart and skin. However, the use of dried apricots should be limited to those who are obese, and patients with diabetes should consult their doctor before using dried apricots.

Mango.

Dried mango is rich in sugars, as well as vitamins A, C, D, E and group B. In addition, the fruits contain amino acids that are not produced by the human body and are obtained only from food. Dried mangoes have a beneficial effect on the nervous system, relieving tension, improving mood and helping to cope with stress. It should also be noted that this product affects sexual performance (both women and men) and is an aphrodisiac. Mango is widely used in cosmetology.

Papaya.

This fruit has a low calorie content, which is why dried papaya is perfect for those who want to get rid of extra pounds. The fruits contain fructose and glucose, fiber, organic acids, proteins, vitamins A, B1, B2, B5, C and D, as well as minerals: phosphorus, potassium, sodium, iron, calcium, etc. This is one of the most useful dried fruits for activating the process of digestion, relieving inflammation. Dried fruits are indicated in the treatment of stomach ulcers, gastritis, thrombosis and other diseases. In addition, this is a good remedy for external use - for the treatment of burns and the removal of freckles.

Peach.

Dried peaches contain vitamins A, C, E, K and trace elements: phosphorus, potassium, calcium, magnesium. Dried fruits are used to restore strength, strengthen immunity, improve the functioning of the gastrointestinal tract. In addition, peach helps fight wrinkles, makes the skin smooth and supple.

Dates.

These fruits contain a lot of potassium, iron, folic and nicotinic acid. They have an anti-inflammatory effect, help increase potency, and are an excellent antidepressant. Due to the high content of sugar in these fruits, people with diabetes can only try dates. Fiber, which is present in large quantities in these dried fruits, is useful during diets and fasting days.

Dates are very nutritious and contain many useful substances, therefore, in ancient times, the slaves employed in the construction of the Egyptian pyramids were fed with dried dates and garlic.

Prunes.

This product is rich in antioxidants and vitamins (A, C, B1, B2), helps to lower blood pressure, regulate metabolism, normalize the functioning of the gastrointestinal tract. This one of the most useful dried fruits is used in the treatment of atherosclerosis, hypertension and kidney diseases, as well as to increase potency and improve memory, with rheumatism and metabolic diseases.

Apple.

Its fruits contain iron and other trace elements, vitamins B2, B6, C and E. Dried apples help improve bowel function, improve digestion, have a positive effect on the nervous system, and improve memory. Also, these dried fruits are very useful for the heart and blood vessels.

Contraindications to the use of dried fruits

Any medicine has side effects and contraindications for use. Even dried fruits can be harmful to health. That is why, before starting treatment, you need to think through all the possible pros and cons of "sweet therapy".

First of all, you need to learn how to choose the right natural medicines, as well as figure out which product is best for you.

It should be remembered that dried fruits have a rather high sugar content. If you have high blood sugar, eat dried fruits in small portions and only in the morning. But it is best to get the advice of a specialist who, if necessary, will prescribe an appropriate treatment menu for you.

Dried fruits are a real storehouse of vitamins and minerals. They strengthen our immune system, protect against vitamin deficiencies, replace harmful sweets and sugar for those who lead a healthy lifestyle. Dried fruits fit perfectly into our daily diet, inspiring us to try new recipes for salads and desserts. And they just cheer up with their natural sweetness. Almost all dried fruits are good for our health, but there are undisputed leaders among them. Top 10 healthy dried fruits ─ in the MedAboutMe review.

The leader in the content of dietary fiber (100 g of this product contains 63% of fiber from the daily requirement). It is very beneficial for women's health, as it contains a huge amount of compounds and minerals that have a beneficial effect on the female body. For example, folic acid, indispensable during pregnancy.

Figs are rich in potassium - his merit in reducing high blood pressure. Dietary fiber, which is found in excess in figs, improves intestinal motility.

If dried figs have a salty-sour taste, then its shelf life has expired, and such a product should not be eaten. Quality dried figs should not be dry and rough to the touch. Choose fruits that are beige or light brown, matte, and relatively soft to the touch.

Most useful for the gastrointestinal tract.

Dried apricots

Dried apricots are one of the most favorite dried fruits among those who love sweets. Adherents of a healthy lifestyle replace sweets and other sweets with it, which is very beneficial for health.

Dried apricots are rich in vitamin A (60% of the daily dose in 100 g of product), so its use will have a beneficial effect on the condition of hair and skin, as well as vitamin C, potassium, iron and fiber.

When choosing dried apricots, give preference to frosted dried fruits. Bright, shiny, beautiful dried apricots should alert you - probably, the fruits were processed with chemicals during drying. Before use, it is advisable to clean the dried apricots well - soak it in warm water for 15 minutes, then rinse under running water.

Most useful for the cardiovascular system, skin.

Prunes, due to their dietary properties, are one of the best foods for those who care about their weight. Dried plum fruits are rich in fiber and pectins, which has a positive effect on bowel function. This is a real storehouse of vitamins and minerals: prunes contain vitamin C, A, B vitamins, iron, potassium, magnesium. Prunes are also one of the leaders in the content of organic acids (175% of the daily dose per 100 g of the product).

Prunes are not only useful, but also versatile in use. In addition to using it in its pure form, you can add it to pilaf and meat dishes (dried fruit gives them a piquant taste), prepare desserts, salads, and various vitamin drinks with it.

Most useful for the pancreas, intestines.

Raisin

There is a place for raisins everywhere: pancakes, pastries, cottage cheese casseroles or fresh cottage cheese, cereals, salads, meat dishes. Most of all, dried grapes contain vitamin B1 (thiamine), which is necessary for the normal functioning of the nervous system. Due to their low sodium content, raisins are more suitable for high blood pressure than other dried fruits. It is good for dental health, helps to improve vision, and due to the content of iron (20% of the daily requirement in 100 g of product) it is useful for anemia.

Dried grapes are rich in fructose and glucose, so it is recommended to add it to the diet of people doing heavy physical work. Raisins are one of the most affordable sources of vitamins and minerals. Just one handful of raisins, added to oatmeal for breakfast, will bring invaluable benefits to your body.

Most useful for the nervous system, with anemia.

Dried apples are an affordable and worthy source of iron (43% of the daily requirement per 100 g of product), which is necessary for oxygen transport. For the same reason, they are useful in anemia and other diseases associated with low hemoglobin levels.

Dried apples are a storehouse of dietary fiber. While fresh fruits contain 15% of the daily fiber requirement, dry fruits contain 48% per 100 g of product. With moderate use of dried apples, cholesterol levels decrease, and the digestive system improves. On the other hand, dehydrated apples are devoid of vitamin C, so you should not completely replace fresh fruit with them, so as not to deprive your body of this valuable compound.

Dried apples are good to eat with the skin, which is very rich in antioxidants. Therefore, if you dry apples yourself, do not peel them.

Most useful for anemia, for the digestive system.

dried pear

Dried pears are less popular than apples, raisins and prunes, but they take their rightful place in the list of the most useful dried fruits. It is rich in organic acids (75% DV), dietary fiber, glucose and fructose, and vitamin C (13% DV).

Among dried fruits, the pear is the leader in the high content of antioxidants that protect the heart. Dried pear contains arbutin, a natural antibiotic. Dried fruit is useful for problems with the pancreas, improves digestion, strengthens the walls of blood vessels.

Dried pear satisfies hunger well, so you can snack on this dried fruit between main meals.

Most beneficial for the heart.

Dried cherries are valued for their high content of pectins, which normalize intestinal motility. It is useful for the circulatory system, normalizing blood clotting, being a good prevention of blood clots.

Dried cherries are the undisputed leader among dried fruits in the content of beta-carotenes, known as powerful antioxidants.

It is impossible not to say that the dried fruit is an excellent source of vitamins and minerals. So, a handful of berries contains the daily norm of magnesium and cobalt.

Most useful for the circulatory system.

dried mango

High-quality, ripe tropical mango fruits are rarely found on supermarket shelves, so we advise you to pay attention to dried mangoes, which fully preserve all the beneficial properties of fresh fruit.

With the regular use of this dried fruit, the work of the digestive system and intestines improves - and all thanks to the presence of a large amount of dietary fiber in the product. The benefits of dried mango for the cardiovascular system and nervous system are undeniable. This dried fruit is a natural cocktail of vitamins (A, C and E) and antioxidants. By introducing it into your diet, you will strengthen your immunity and improve the condition of your skin and hair.

Use fragrant pieces of dried fruit as a natural sugar substitute. Add them to cereals, various desserts, curd masses, and the dish will become not only tastier, but also healthy.

Most useful for the digestive and cardiovascular systems.

Dates are a healthy alternative to sweets and candies. A glass of dried dates provides almost half of the body's daily fiber requirement (47% of the daily requirement).

Dates are a complex of vitamins and minerals that strengthen the immune system. So, one cup of dried fruits provides 12% of the daily value of vitamin B6, 7% folic acid, 19% manganese, 15% magnesium, 5% calcium. Dried dates are leaders among dried fruits in terms of polyphenol content.

Dates contain an excess of fructose, so this dried fruit should be excluded from the diet with food intolerance to fructose.

Most useful for the heart and immune system.

dried melon

Melon is a fragrant, juicy and sweet fruit. It is a valuable dietary product that is easily absorbed by our body and, thanks to its high fiber content, improves digestion and bowel function. Dried melon retains all the beneficial properties of fresh fruit.

Between main meals.

Dried fruits are the healthiest alternative to sweets. So, you can replace regular sweets with more healthy dried fruit sweets. The fastest and easiest option is to grind nuts and dried fruits in a blender with a little water and a pinch of salt, form into balls and, if desired, roll in coconut or sesame seeds. You will get delicious, sweet and healthy candies!

A Christmas goose surrounded by appetizing prunes, a pleasant compote with dried apricots are familiar to us from childhood. Assistants of culinary magic are dried fruits, the names of which make up a huge list of delicacies known to residents of various places on the planet.

The requirement to preserve the harvest has long since become a tradition of turning fresh fruits into dried fruits. Fruits and berries available in a particular area were dried, dried, turning into a healing, tasty delicacy. Dried fruits were taken by sailors on long journeys, using them as an invaluable vitamin pantry, delicious food. The development of the industrial capabilities of society has proposed new technologies for obtaining dried fruits, preserving in them all the useful qualities of fresh gifts of nature.

Types of dried fruits

Now there are no problems in purchasing dried fruits. Dried apricots, prunes, melon, mango, raisins, apples, pears. Raspberries, blueberries, mulberries, currants, wild roses, and many other types of products adorn markets and store shelves. They come with a bone, without it. In the form of whole fruits, cut into pieces, slices, lumps. Fruits sprinkled with powdered sugar, scalded, doused with glaze, buttered fruits. They are dried in the sun, in the shade, they make fruit chips. Industrial technologies apply chemical pre-treatment processes that protect dried fruits from mold and pests. They keep longer, but they must be washed well before use. Among the drying methods, dried fruits are distinguished, dried in the sun (oftobi), in the shade (soyags), and in vineyards. These are ancient devices for processing fresh fruits on charcoal for a week. Used in private households. Dried fruits, dried in the shade, soft, tasty, suitable for consumption without prior preparation. After exposure to the sun, the fruits are firm. Of these, it is best to cook compotes. Modern production facilities are equipped with special drying chambers adapted for the mass production of dried fruits, such as dried apricots, prunes, figs, and other types.

Numerous dried fruits are usually divided into two groups. One of them includes dried fruits. Another group includes various dried berries. Among the list of the first group of dried fruits, the following types are known:

1. Dried apricots. This type of dried fruit is obtained from pitted apricot halves by natural drying in the sun. Large dried pitted apricots are called kaisa. After drying, dried apricots should retain their natural shade. Too bright color indicates the use of chemical treatment. The main suppliers of dried apricots are China, California, Asian countries, the Caucasus region. Various varieties of dried apricots are on sale, differing in cost. This is a table grade, first, highest, extra. Fresh apricots of different quality are used for their production. Dried apricots, kaisa contain a large amount of calcium, magnesium, mineral salts. Sugars, carotene, iodine, other vitamins, fiber, minerals. The harmonious chemical composition of dried apricots allows, with regular use, to improve the composition of the blood, to normalize the processes in the intestines. Strengthen vision, weaken the blockage of blood vessels, create a general strengthening effect on the whole body.
   
2. Prunes. Increasingly, we use recipes for cooking meat dishes, drinks, salads, pilaf containing prunes. Slightly lustrous black, the soft dried fruit made from black plum fruit has long been a culinary success. To get it, choose juicy, large, ripe fruits. They are blanched, cooled in running water, dried in steam dryers. The quality of prunes is confirmed by the absence of a brown tint that appears when the drying process is disturbed. Prunes should not even have a slight bitterness. Properly dried black plum fruit is considered a real gift for human health. It helps to normalize the digestive system, cope with heart disease, atherosclerosis, rheumatism, kidney and liver diseases. The high content of vitamin A has a beneficial effect on strengthening vision. The antioxidants contained in the dried fruit absorb free radicals and serve as a preventive barrier against the development of malignant tumors.
   
3. Dried apricots. The inhabitants of the East call dried fruit the fruit of beauty, the gift of Allah. Otherwise it is called Sheptala, kandak. Apricot differs in many of its properties, for example, from dried apricots. The apricot remains on the tree until the amount of moisture contained in it becomes minimal. A natural concentrate, a clot of useful substances is formed. If you drink an infusion of wild apricots daily in the morning, you can live more than a hundred years without illness. This is what the Tajiks think. The beauty fruit rejuvenates the skin and hair. Sweet varieties of apricots are used to treat diseases of the nervous system. Sour ones relieve a person from migraine attacks, serve as a preventive measure against colds. By the amount of potassium, apricots are considered the champion among other dried fruits.
   
4. Dates, melon. The fruits of the date palm, valued by the population of the planet since the construction of the Egyptian pyramids, are in constant demand of people. An interesting fact is the chemical composition of the date, which differs from modern types of fruits found in Israel. Its age is about 5000 years. Unfortunately, this type of palm has not been found on the planet. The “second bread” was considered dates by the inhabitants of the East. The composition, useful qualities of an exotic fruit allow for a long time to be the main type of nutrition for humans. The energy volume of 100 g of dates is about 350 Kcal. Sweet, tasty fruits do not keep fresh for a long time. You can get a sea of ​​​​vitamins, minerals, numerous useful components of dates through the regular use of dried fruits. Melon is sold in the form of original braids, cubes. Among them, cantaloupe or dried Thai melon is considered popular.
   
5. Kumquat. An orange-like fruit belonging to the citrus plant family. Their taste contains a slight sourness, similar to tangerine. The sweet skin of the kumquat is edible. Industrial plantations of dried kumquat are located in China, Asia, Japan, Corfu, America. Six plant species and several hybrid forms are known, for example, commandarin, limequat, calamondin, demonquat. Candied fruits, marmalade, liqueurs are prepared from healthy fruit.
   
6. Figs. The fruits of the oldest tree on the planet, called the fig, fig tree, fig tree. It will not work for a long time to feast on fresh fruits. They do not tolerate transportation well, they quickly begin to ferment, losing their taste and useful properties. But in dried form, figs have been known for a long time, they are used in traditional medicine recipes in the treatment of cough, anemia, as a laxative, etc. The healing abilities of figs are recognized by official medicine.
   
7. Pears, apples. One of the common types of dried fruits used by peoples of different climatic zones. Used in home cooking in the winter.
8. Raisin. Dried grapes are considered the main representative of the second group of dried fruits obtained from berries. In terms of useful qualities, it ranks first among all types of dried fruits. Raisins retain 100% of the properties of grapes. The markets offer various varieties of raisins. For example, dark pitted raisins (cinnamon, shigani, bidana). Light seedless raisins (kishmish, sabza). Varieties of raisins differ in drying methods, the variety of grapes used. White kishmish is obtained by drying in the sun without pre-treatment. Tailed raisins are dried along with the stalk. This allows you to save the appearance of the berries. Each variety of raisins has numerous health benefits. Regular, competent use of it in nutrition brings great benefits to the human body.

Dried rose hips, hawthorn, blueberries, raspberries, sea buckthorn, currants, despite the price, are worthy for constant use. Many of the most valuable gifts of nature can be dried at home with high quality.

Now on the shelves with exotic dried fruits, dried watermelons, lychee, kiwi, lime, pomelo, yuba or Chinese date, and many other healthy delicacies attract attention.

Benefits, medicinal properties of dried fruits

Dried fruits, berries at any time of the year serve as a health-improving "pill" for the whole body. High concentrations of useful elements provide all its systems with the necessary materials. Nutritional qualities, unique chemical composition, and the possibility of long-term storage have made dried fruits the glory of a popular food product. At the right time, they come to the rescue in diseases, for preventive purposes to the heart, blood vessels, nervous system, and intestines. They are convenient to take on the road. Together with a small amount of nuts, dried fruits will replace lunch and dinner. Even small children, starting from the age of 1.5 years, are introduced into the diet of certain types of dried fruits. In winter, they are able to compensate for the lack of vegetables and vitamins. The main thing is to know the characteristics of the body, for example, the tendency to allergic reactions, the presence of specific diseases, to choose the right dried fruits.

How to choose, store dried fruits

Industrial technologies for drying fruits and berries use various methods of their processing. Long-term storage of the product cannot be ensured without the use of sulfur dioxide, caustic soda, and numerous types of preservatives. These compounds are toxic to the body. To reduce their harmful effects, you need to carefully examine dried fruits. The fruits must have a whole, undamaged shape. They should not have mold, rot, stains. The shiny, greasy appearance of the dried fruit confirms the use of fat, glycerin, to enhance the appearance. A bright color that does not correspond to the natural shade indicates an undesirable chemical treatment. It is not recommended to buy such dried fruits.

It is advised to store dried fruits in a glass jar, away from direct sunlight, heating equipment.

All types of dried fruits are useful for people of any age. Following them, it is useful to remember the tips for choosing, using each specific type of dried fruit. Delicious, healthy treats should become a regular guest of every home.

22/10/2018 12:08

Dried fruits are considered to be a natural and healthy product that is suitable even for those who are on a diet, so they can be safely replaced with sweets. But in fact, eating them in handfuls and without knowing what the benefits and harms of dried fruits can be is not worth it. All of them have different properties and affect the human body in different ways, dried fruits can both help and harm. The danger lies in the fact that you can often buy low-quality dried fruits.

What are the benefits of dried fruits for the body?

Dried fruits are very healthy, but in small quantities and with individual selection. Any fresh fruit in itself is a natural source of vitamins. Dried fruits after processing retain all the beneficial properties, except that now they are contained in a more concentrated form.

These are completely natural delicacies that even children love. Therefore, dried fruits are often recommended for diets, for cleansing the body, for exacerbation of diseases of the digestive tract.

But still, such products often have a high calorie content:

From the following table, the benefits and harms of dried fruits are immediately visible, because you can see how many calories, carbohydrates and sugar are contained in your favorite dried fruits. All data are based on 100 gr. product.

One of the most popular dried fruits is dried apricots, which are made from dried pitted apricots. This is not the same as apricot. In the manufacture of the latter, the stone remains in the fruit.

Dried apricots are eaten both separately and in baking, they are used in the preparation of sauces, compotes. Often this type of dried fruit is eaten instead of regular sweets. A big plus of dried apricots is that they do not contain as many calories as some other dried fruits, so dried apricots can be eaten several pieces at a time.

The composition of dried apricots includes the following substances:

• Vitamins A, C.
• Potassium.
• Iron.
• Cellulose.

It is not surprising that this dried fruit has many useful properties:

1. Even a few pieces of dried apricots will satisfy your hunger for a long time.
2. Improves metabolic processes.
3. Normalizes bowel function, as it has a laxative and diuretic effect.
4. It will have a beneficial effect on the cardiovascular system.
5. Good for skin and hair.

Clean the dried apricots well before eating them. To do this, soak dried apricots in warm water for a quarter of an hour and then rinse thoroughly.

Another dried fruit that will always find a place on the table is prunes. It can be added to desserts and meat dishes, thanks to it you can enjoy the unusual spicy taste of cooked dishes.

There are even more useful elements in it than in dried apricots:

• Cellulose.
• Pectin.
• Vitamins C, A and group B.
• Iron.
• Potassium.
• Magnesium.

Therefore, if we turn to the question of the benefits and harms of these dried fruits for weight loss, we can see that prunes can be safely eaten during diets. It improves the functioning of the gastrointestinal tract, has a positive effect on the pancreas. Among all dried fruits, dried plums contain the most organic acids.

Raisins are considered to be the healthiest of all dried fruits. It can be different, but it is worth considering that white raisins contain slightly more calories than dark or black raisins.

Attention! Any type of raisin has a high calorie content, so when dieting, you should not consume it in large quantities. And also do not get carried away with pastries and desserts with this dried fruit.

Otherwise, raisins provide tremendous support to your health:

1. It has a positive effect on the functioning of the lungs, kidneys, gastrointestinal tract.
2. Normalizes blood pressure, improves heart function.
3. It should be used for anemia, as raisins contain a lot of iron.
4. Increases the level of hemoglobin.
5. Vitamin B1 ensures the normal functioning of the nervous system.
6. Strengthens the protective functions of the body.

Thanks to fructose and glucose, this type of dried fruit is a great helper for those who are engaged in physical labor. Eating oatmeal with raisins for breakfast will give you energy for the whole day.

Dates are often substituted for sweets, they taste just as good as candy. They should be consumed if you have a weakened immune system, and in other cases, this type of dried fruit is very useful.

Here is how many percent of the daily requirement for important elements contains one glass of dates:

1. Fiber -47%.
2. Vitamin B6 - 12%.
3. Folic acid - 7%.
4. Manganese - 19%.
5. Magnesium - 15%.
6. Calcium - 5%.

Eating dates will support the cardiovascular and immune systems.

Important! You can’t eat dates with fructose intolerance, as there is a lot of it in this type of dried fruit.

Dried apples are primarily useful for anemia and other diseases in which the level of hemoglobin decreases. 100 g of these apples contains almost half of the daily requirement for iron.

And also similar dried fruits are a source of fiber. Fresh apples contain much less of it, while dried ones, thanks to this composition, improve the functioning of the gastrointestinal tract and lower cholesterol. But there is no vitamin C in these dried fruits, so you can not completely replace fresh apples with dried ones. Apples are best eaten with the skin on, so try to cook them yourself.

Less popular dried fruits are pears, but in fact they should not be ignored.

1. Dried pears contain a large amount of organic acids, dietary fiber, glucose, fructose, vitamin C.
2. Among all dried fruits, it is pears that contain the most antioxidants, without which the normal functioning of the heart is impossible.
3. Pears contain arbutin, a natural antibiotic.
4. Dried pears should be used for problems with the pancreas.
5. Normalizes digestion, strengthens blood vessels.

And also this dried fruit is great for snacking between meals.

Specialist comment:

“Almost any fruit or berry can be turned into drying. However, the most popular dried fruits in our country include apricots, dried apricots, raisins, prunes, dates, dried apples, pears and cherries.

Dried fruits are used in diets, however, it is misleading to think that they are low in calories. On the contrary, they have more calories per unit mass than fresh fruits. During grinding and drying, moisture leaves the semi-finished product and the proportion of ascorbic acid is significantly reduced. The energy value of the product increases. A fresh apricot weighing 45 grams contains about 12 kcal, and its shriveled version - dried apricots - will tighten by only 10 grams, but will "enrich" those who have eaten it 15 kcal.

Due to the high content of glucose and fructose, dried fruits are not recommended for diabetics. Their daily diet can be supplemented with a maximum of 100 g of such a product. For overweight people, the abuse of harvested fruits will bring additional kilograms. A delicacy can also harm those who have been diagnosed with inflammatory processes in the duodenum and stomach. Dried pears and apples are suitable for weight loss. These fruits are low in carbohydrates and sugar. Eating them contributes to mild weight loss due to pectin and fiber.

For personal safety, it is best to avoid eating exotic fruits. Ideally, it is better to dry fruits and berries yourself. Dried fruits can and should be eaten, but everything is good in moderation! 100 gr. a day is enough! However, I recommend using them exclusively in the morning!

Svetlana Kozlova, nutritionist, Gorno-Altaisk

How are dried fruits made?

Typically, manufacturing involves drying in the sun, but this method is not suitable for industrial production. Most often, sealed dehydrators are used, which allow you to quickly remove water from a large number of fruits. In them, drying is carried out using streams of hot air or infrared radiation.

However, dried fruits that are familiar to us - raisins, dried apricots, etc. are dried in such ways. But berries and exotic fruits like pineapple, papaya, mango are actually caramelized so that they do not lose their shape. Therefore, in fact, they are not dried fruits.

For better storage, insect protection and presentation, all dried fruits are treated with detergents, vapors and pesticides:

• Raisins and dried apricots - sulfur dioxide (in the composition it is designated as E220). This increases the shelf life and gives dried fruits a golden color.
• figs - vegetable oils.
• Grape soaked in alkali.

In addition, fruits that have begun to deteriorate or have been damaged are often used for manufacturing. Hence the conclusion: the quality of such dried fruits is questionable.

Important! Beautiful multi-colored fruits will bring you little benefit, as they sometimes contain up to 80% sugar.

How to choose and store dried fruits?

Unfortunately, low-quality dried fruits are a common phenomenon. It’s good if it’s just candy, but often, due to chemical processing, the harm to the body of dried fruits outweighs the benefits.

When buying, pay attention to the following:

1. Too bright fruit color.
2. Unnatural shine.
3. Bad smell or taste.

Truly high-quality and natural dried fruits, oddly enough, have a rather unsightly appearance. Usually they have a dull, dark color, they are wrinkled. The bright color is usually given by dyes or sulfur dioxide.

Advice! When buying, choose dried fruits in transparent packaging so that you can appreciate their appearance.

Best of all, useful properties are preserved in prunes and raisins with stalks, as well as dates with stones. Raisins should be neat, not stuck together.

Choose dried fruits that are matte, without shine or cracks on the peel, and also without smells of gasoline, diesel fuel, smoke . The latter means that the fruits were dried with a burner and in other ways, after which it is harmful to consume dried fruits.

When storing dried fruits, follow a few important rules:

• Fruit should be stored in a cool and dry place out of direct sunlight.
• You can not mix different types of dried fruits, as they have different flavors and moisture index. Together you can put only raisins and dried apricots.
• You can store in glass, ceramic jars, wooden containers, plastic containers with air access, bags - cotton or canvas, jars with a vacuum system.
• Be mindful of the expiration date. Dried apricots, prunes, dates and figs can be stored for a maximum of six months, raisins - a year.
• Protect products from insects.
• Periodically ventilate and check the stocks of dried fruits, sort them out, removing the spoiled ones and drying the damp ones.

A good place to store such products would be the vegetable section in the refrigerator.

How much to use, so as not to harm, but to help?

Despite the obvious benefits, you should not eat too many dried fruits, primarily because of their calorie content. Remember the benefits and harms of dried fruits if you are on a diet. Overeating can make you gain weight. It is best if you consume no more than 200 grams per day. this product.

The ideal option is to snack on dried fruits several times a day.

It is not necessary to eat dried fruits separately, they can be added to different dishes, they go well with cottage cheese, cereals.

So that dried fruits are not too hard, pour boiling water over them for five to seven minutes. At the same time, you will disinfect them and get rid of insects that may be in the fruit.

Harm, contraindications and undesirable consequences

First of all, you need to remember about the calorie content of dried fruits, as well as the high sugar content. Therefore, those who go on a diet should be careful with dried fruits. As for the benefits and harms of dried fruits in diabetes, it is better for diabetics to refuse them. Your blood sugar levels may rise too much.

The same applies to people with inflammation of the stomach and duodenum. Coarse fiber irritates the mucous membrane, and when you chew hard dried fruits for too long, a lot of gastric juice is released.

You will have to refrain from this delicacy in cases of individual intolerance and allergies.

With excessive use, the following consequences are possible:

1. The reproduction of yeast fungi, which is facilitated by a sweet environment, as a result - disturbances in the digestive tract, bloating.
2. Proliferation of bacteria in the mouth, as pieces of dried fruit easily stick to the teeth.
3. Dehydration of the body due to the low moisture content of dried fruits.

Dried fruits are undoubtedly very useful, they contain many substances necessary for the normal functioning of our body. But, as in other cases, one must not overdo it, do not eat too much of them, otherwise the consequences may block all the beneficial effects.

It is important to take into account your condition, the characteristics of the body, the qualities that dried fruits themselves possess. . The method that was used in the manufacture also plays an important role. Always choose a natural product, remember that the unnaturally beautiful appearance of dried fruits means that in front of you is more of a candy than a natural and healthy treat.

Dried fruits are a priori considered a healthy product. However, few people know not only what exactly their benefits are, but also what this or that variety represents.

Varieties

The need to preserve fruits and berries on long journeys suggested a way to harvest them for future use - drying. For the first time this technology was applied in the countries of the Middle East, Asia. This is how dried fruits appeared, which today occupy a special niche among food products. Despite the opportunity to purchase fresh fruits all year round, people do not refuse to consume dried fruits. This is due to the high nutritional value of the latter, a higher content of vitamins and nutrients in them.

Almost any fruit can be turned into a dried fruit. True, each of them requires a special drying technology. For this, ripe and even slightly dried fruits on the branch are used. Green fruit or unripe berries, as well as rotten ones, are not suitable for these purposes. Among the most common are prunes (a derivative of plums), raisins (dried grapes), dried apricots (obtained from apricots).

Depending on the drying method, dried fruits can be divided into those that are dried in natural conditions and those that have been dried in industrial ovens. The former, in turn, can be dried in the shade (soyagi method) and in the sun (oftobi technology), as well as in bins, which are a device for drying fruits and berries on charcoal. Dried in the shade, they are soft and delicate in taste. They are best consumed fresh. Fruits dried in the sun are firmer, they are good for compotes and uzvars.

Depending on which fruit is dried, dried fruits are divided into those that are obtained from fruits and those whose “basis” is berries. The first group includes dried apricots obtained by drying apricot halves in the sun. However, the list of dried fruits obtained from this fruit does not end there. If you dry large fruits in the same way, after removing the stone from them, you get kaisa. Leaving the bone, they get another type of dried fruit, they are called apricots. At the same time, the latter is prepared from apricots that remain on the tree for a long time, in fact, it shrinks already on the branch.

Prunes are obtained by blanching and then cooling the plums, which are then dried in industrial ovens. A quality product should not be bitter or have a brown tint. Dates are obtained by drying the fruits of the date tree. At the same time, in dry form, they are most widely used, since in fresh - the fruits have a very limited shelf life (several days).

The kumquat is a special kind of citrus that undergoes drying. It is similar to the tangerine, but is smaller and has an edible skin. Figs are obtained by drying the fruits of a fig tree or fig tree. This is one of the oldest plants on the planet, the life of fresh fruits of which is also short-lived. They are poorly stored, almost impossible to transport. Dried fruits obtained from fruits also include slices or rings of apples and pears. As a rule, these blanks are affordable.

The most common berry-based dried fruit is raisins. Since grapes come in different varieties, they are also diverse in dried form. The variety of the variety, as well as the technology of drying the grapes, determine the difference between dark and light varieties of raisins. In addition to grapes, they also dry cherries, raspberries, sea buckthorn, and currants.

calories and vitamins

Due to the evaporation of moisture, dried fruits are much more nutritious than their fresh "ancestors". So, if 100 grams (g) of fresh apricots contain 50 kilocalories (kcal), then the same amount of dried apricots is about 225-230 kcal.

In fresh form, the nutritional value of plums is 60 kcal per 100 g, while in prunes - 250 kcal. If the calorie content of grapes is 70 kcal per 100 g, then raisins are 280 kcal per 100 g.

Due to the high energy value, dried fruits should be eaten with caution by obese people. Their calorie content should be taken into account when calculating KBZhU, since with uncontrolled eating of the product, there is a high risk of getting fat.

Almost all dried fruits contain large amounts of B vitamins (B1, 2, 3, 5, 6), as well as vitamin A, nicotinic acid (PP). But there is no "ascorbic acid" in dried fruits, since vitamin C is destroyed during heat treatment and prolonged contact with oxygen. The mineral composition is represented by iron, magnesium, potassium, iodine, zinc. High content of sugars in the form of glucose and fructose.

Benefit and harm

Compared to fruits, the mineral content of dried fruits is higher. First of all, this is true for potassium, magnesium and iron. This determines the benefits of dried fruits for the heart muscle and blood vessels. Potassium and magnesium have a strengthening effect, and iron takes part in the function of hematopoiesis. Iron deficiency provokes anemia, while the hemoglobin level is within the normal range - this is a guarantee that the blood is saturated with oxygen, which it delivers to organs and tissues.

Fiber-rich dried fruits improve intestinal motility, which improves digestion. Food is better absorbed, which means it brings more benefits. Moving through the intestines, the dietary fibers of dried fruits collect toxins and toxins and are excreted along with them from the body. As a result, the likelihood of food fermentation in the intestines and the resulting abdominal pain, a feeling of heaviness, and flatulence is reduced.

Most dried fruits have a mild laxative effect, so they act as a natural, safe laxative. They can be safely given to children and pregnant women, even in the later stages. The most famous among these dried fruits is prunes.

Dried fruits protect the walls of the stomach, enveloping them and reducing the impact of overly fatty, spicy, and pickled foods.

It should be noted that each type of product has a characteristic composition, which means that it has special healing properties. So, dried apples are rich in iron, and are also able to improve the intestinal microflora. Raisins are rich in B vitamins, so its regular use has a beneficial effect on the nervous system.

In addition, it is useful for the cardiovascular system, recommended for pregnant and lactating women. The first allows you to increase hemoglobin, strengthen the nerves. Raisins improve lactation and increase the taste characteristics of milk.

Dried pears also have a beneficial effect on the central nervous system due to the presence of B vitamins in their composition. In addition, they have an immunostimulating effect, and are also useful in diseases of the urinary tract and pancreas. Prunes show a diuretic and laxative effect. It is able to prevent anemia, improves the functioning of the digestive tract.

Dried apricots have similar properties, and in addition, it allows you to maintain visual acuity. The product reduces the level of "bad" cholesterol, which has a positive effect on the condition of blood vessels - the risk of their blockage is reduced, the occurrence of cholesterol plaques is prevented.

Thanks to antioxidants, dried apricots help maintain youthfulness and attractiveness of the skin and hair.

No less useful are exotic fruits that have undergone a drying process. So, figs are recommended for thyroid diseases and predisposition to them, because they are rich in iodine. In addition, it is characterized by an antiseptic, astringent and healing effect, therefore it is useful for stomatitis and other inflammations in the oral cavity. Figs contain dietary fiber more than other dried fruits, it is rich in potassium, and contains folic acid.

Peach is rich in potassium and magnesium, which is good for the heart, and its components have a beneficial effect on the condition of the kidneys. Dried mango contains a lot of dietary fiber. In addition, it can be called a “beauty product”, since vitamins E, C, A are present in a significant amount. They have a positive effect on the condition of the skin and hair, and slow down the aging process of cells.

Dried melon also has a large amount of fiber. It is easily digestible, contains amino acids, B vitamins, as well as ascorbic acid, beta-carotene, magnesium and potassium. This is due to the immunostimulating and tonic effect of these fragrant sweet pieces of a pleasant yellowish hue.

Dates, having a tonic and regenerating effect, are especially useful during the recovery period after an illness or surgery. They strengthen the heart, increase the elasticity of blood vessels, and are useful for the liver and kidneys. They should definitely be included in the diet of women in position - dates strengthen the uterus, increase the body's immune forces and drive away the blues. Dates are no less useful for men's health. The ancient Egyptian pharaohs invariably started their day with them in order to improve potency.

The harm of dried fruits is primarily due to the fact that it contains dyes and other chemicals. The fact is that in the process of industrial drying, fruits and berries lose their attractiveness and bright colors. In order to attract customers and encourage them to buy, ready-made dried fruits are saturated with pigments and other synthetic additives. Bright shade, glossy shine - all this is the result of such processing. To increase the shelf life and protect the product from insects, it is again treated with low-use compounds.

The quality of raw materials and production features are also important. So, if cheaper unripe fruits are used, they are scalded with boiling water with the addition of non-edible soda. From this, the skin of the fruit bursts, and drying is faster. If crops are dried in a tunnel oven or using a burner, carcinogens accumulate in their composition, an unpleasant smell of gasoline or diesel fuel appears. It is clear that flavors help to hide it.

Manufacturers claim that such "chemistry" is used in the minimum allowable quantities, and therefore dried fruits are safe.

However, an ordinary buyer cannot determine how dried fruits are “pumped up” with such components. Their regular use leads to the accumulation of harmful substances in the body, weakens the immune system, causes the formation of toxins and radicals, cell mutation.

Some categories of people, primarily allergy sufferers, young children, may feel a deterioration in their condition immediately after a single consumption of products processed in this way. If you are allergic to certain fruits, you should not eat them in dried form. Diabetes mellitus is usually a reason to stop using this product or significantly reduce its consumption.

The use of dried fruits should be abandoned in the acute period with ulcers, gastritis, pancreatitis. For a person with high acidity of the stomach, the use of dried cherries, prunes is not recommended.

You can get the maximum benefit from dried fruits by consuming the most natural products. First of all, you should stop buying overly fragrant, bright and shiny dried pieces. Real dried fruits are always shriveled, have a dull color and are generally unattractive in appearance. Before eating, they should be soaked for half an hour in warm water, after which they should be washed well under running water. An excessively cracked skin of dried fruits testifies to a marriage, and the smell of gasoline and diesel fuel indicates a violation of the drying technology.

When purchasing papaya, mango and other exotic "dried fruits", it should be understood that in the true sense these are candied fruits. That is, fruits dried with a lot of sugar. The role of a preservative is performed by a sweet syrup, which is replaced by the natural juice of the fruit. This determines the high nutritional value and calorie content of these products.

In dates and prunes with a stone, the concentration of medicinal substances is higher. The same can be said about dried fruits with stalks. Dried fruits should not be excessively dry and hard. This indicates a violation of the technology of preparation or storage.

Almost every dried fruit can give a "signal" that eating it at this stage is undesirable. For example, if dried figs acquire a sour-salty taste, they should not be eaten.

When taking dried fruits, it is important to remember that they are a highly concentrated product, and therefore require moderate consumption. It is recommended to eat from 40 to 80 g of dried fruits per day. You should focus on your own palm. Any dried fruit should fit in the palm of a person. Everything else will be redundant.

You can prepare a healthy mixture by taking equal amounts of prunes, dried apricots and raisins. They need to be scrolled through a meat grinder with 1 lemon along with the skin. Add 40-50 ml of liquid honey to the composition. You can put nuts. Insist 10-14 days. Use in the morning with a spoon or dissolve in water for 1-2 tablespoons.

It is better not to serve dried fruits as a dessert at the end of lunch or dinner, but to allocate a separate meal for them. Dried fruits go well with fermented milk products - cottage cheese, kefir, fermented baked milk and so on.

Storage

The optimal conditions for storing dried fruits are good ventilation, a normal level of humidity and an air temperature not higher than +10C. If different types of dried fruits are stored, they should be wrapped separately, avoiding mixing.

The best storage utensils are wooden, glass or ceramic containers, always with a lid. Hermetically closing dried fruits, you can be sure that they will not absorb foreign odors, will not be infected by insects and will not become sour from moisture. Dried fruits should not be stored in plastic bags. They begin to rot, which leads to the formation of mold and the appearance of rot.

Periodically, you need to check stored dried fruits, removing spoiled fruits. The shelf life of dried fruits is no more than 12 months.

Recipes

Perhaps the most famous dish, or rather, a drink based on dried fruits, is compote. It is known to the older generation primarily for school and student, factory canteens. The invariable taste of the drink is due to the fact that it was prepared strictly according to the technological map.

Dried fruit compote according to GOST

Ingredients:

• 1.5 cups dried apples;
• half a glass of raisins, prunes and dried apricots;
• 200 g of fine sugar;
• 4 liters of water.

First you need to boil the syrup. After waiting for the sugar to dissolve completely, apples are placed in the liquid. Having reduced the heat, they are simmered for 10 minutes, after which dried apricots and prunes are introduced, after another 5 minutes - raisins. Cover the compote with a lid and cook for another 10 minutes. After removing from the fire, insist half an hour. This compote is especially tasty when chilled. The sweetness of the drink can be adjusted by adding more or less sugar. You can add new flavor notes by replacing some of the regular sugar with brown or vanilla. It goes well with the resulting clove drink. A couple of stars can be put in compote a minute before the end of cooking.

When cooking compote, it is important to observe the time of heat treatment of dried fruits. If it is not enough, the drink will not have time to be saturated with the taste of dried ingredients, its taste will be inexpressive. Excessive boiling of dried fruits leads to the loss of their healing components. Boiling, the fruits make the drink cloudy.

Hard pears and apples should be simmered in syrup for the longest time, they are laid before other ingredients. The total allowable cooking time is half an hour. Prunes and dried apricots should be kept on fire for no more than 15-20 minutes, raisins - no longer than 5-7 minutes.

The saturation and taste of the drink also depend on the ratio of dried fruit and liquid. It is optimal if at least 6-7 liters of water are taken per 1 kg of dried fruits. It is important to choose the right pan, because in the process of boiling, dried fruits almost double in size.

If the compote is prepared with apples or pears and other dried fruits, then the volume of the former should be about 50% of the composition.

Compote without sugar

It is usually prepared for young children. It is also suitable for those who are on a diet, suffer from certain types of diabetes.

Compound:

• 200 g dried apples;
• 100 g of dried pears and prunes;
• 3 liters of water.

Boil water, dip apples and pears into it, after 15 minutes - prunes. Cook for another 10-15 minutes, insist 30-60 minutes.

Vitamin compote with pumpkin

It has a pronounced immunostimulating and anti-cold effect. When hot, it has a slight antipyretic and diaphoretic effect. The presence of pumpkin gives the drink a pleasant shade and an unusual aftertaste.

Take:

• 250 g dried apricots;
• 200 g pumpkin pulp;
• 150 g of dried rose hips;
• 5 liters of water;
• 150-200 g of sugar;
• ground cinnamon on the tip of a knife.

Cut pumpkin pulp without skin and seeds into small cubes. Prepare syrup, dip dried apricots into it and cook for a quarter of an hour. Then add pumpkin and rose hips, simmer for the same amount of time. Add cinnamon at the end of cooking.

From the point of view of usefulness, the uzvar is much more valuable. Unlike compote, which involves boiling dried fruits, in a bowl they are simply poured with boiling water and infused. Traditionally, this drink was prepared for Christmas.

Christmas knot

Need to take:

• 100 g of dried apples, pears and prunes;
• 50 g raisins;
• 4-5 tablespoons of liquid honey;
• 5 liters of water.

Soak dried fruits in water for half an hour, then rinse well. Put them in a thermos and pour hot water over them. Infuse for 1.5-2 hours, then pour into a jug and wait until the temperature of the drink drops to + 40C. Then add honey.

An important point - during heat treatment, honey loses its healing properties, so it cannot be put immediately with dried fruits.

Apple-honey knot

Ingredients:

• 1.5 liters of water;
• 200 g dried apples;
• 50 ml of honey.

Pour apples with hot water and leave for at least 3-4 hours. After that, strain and making sure that the temperature of the drink is not higher than + 40C, add honey. Stir the composition so that the sweetener is completely dissolved.

Uzvar-kissel

• 500 g of any dried fruits;
• 1 liter of water;
• 3 tablespoons of granulated sugar;
• 1-2 tablespoons of potato starch.

Based on water and sweetener, boil the syrup. Dip dried fruits into it (do not forget to soak them in water and wash them first). Put the knot on a small fire and bring to a boil. In cold water (a third of a glass), dissolve the starch and add it to the drink, stirring constantly. Hold for another minute on the fire and remove, do not allow the starch to boil.

The density of the drink depends on the amount of starch - the more it is, the thicker the uzvar will be. It is better to use potato starch, since rice and corn starch do not give the same transparency of jelly. Sweet dried fruits can be added to tea or act as a dessert. And you can make healthy sweets out of them.

Candy from prunes

This recipe uses a harmonious and traditional combination of prunes, dried apricots and raisins. The addition of natural chocolate especially emphasizes the taste of prunes and softens the sourness of dried apricots.

Required Ingredients:

• 100 g of prunes (the amount is indicated for a pitted product) and raisins;
• 50 g dried apricots;
• 100 g of dark chocolate (the content of cocoa beans must be at least 70%);
• 2 tablespoons of liquid honey;
• 60 mg butter.

Soak dried fruits in water, rinse and dry, and then use a blender to turn into a homogeneous gruel. Melt the chocolate in a water bath, add the butter there, mix everything thoroughly. Mix the chocolate mixture with dried fruits, add honey and mix well again. Fill molds for sweets or ice with the composition, or simply roll into balls or sausages. Send to the refrigerator until the moment when the candies grab.

Dessert should be stored in the refrigerator for no more than 3-4 days, always in a container with a lid.

christmas cupcake

Initially, such pastries were prepared in England for the Christmas holidays. It was a rather laborious process that required special proportions of ingredients. The finished cake was not consumed immediately, but wrapped in baking paper, left for several days in a cool, dry place for “ripening”.

This recipe is not a classic, but rather a variation on this theme. It is not necessary to leave it for several days, you can immediately serve it to the table.

Compound:

• 250 g dried fruits (usually raisins, prunes, dates, dried apricots);
• 100 g walnuts;
• 1 apple and 1 orange;
• 2 eggs;
• 50 g flour;
• 100 g of ground mugs;
• 100 g butter;
• half a teaspoon of cinnamon;
• 2 tablespoons of honey;
• a glass of strong sweet tea without additives;
• 90 g sugar, brown if possible.

Cut dried fruits into small pieces, chop nuts with a knife. Add orange zest to dried fruits and soak the mixture in sweet tea. Beat eggs well with sugar, add honey and cooled melted butter. Do not add hot ghee - the eggs will curdle. Gently mix the future dough, preventing it from losing airiness.

Mix the egg mixture with dried fruits, grate the apple without the skin there. Add flour and crackers, knead the dough again, add nuts and mix everything again. Pour the dough into a mold, after brushing the sides and bottom with butter. The dough must be well compacted and covered with foil, tying it with silicone rubber.

Put the form in a baking sheet filled with water. The latter should reach the middle of the form with a cupcake. Put in the oven at a temperature of 170C (this temperature is maintained during the entire cooking time) and wait for the water to boil in the pan. After that, note the time and cook for another 1.5-2 hours. The finished cake will be quite dense and springy a little. Inside it will be wet and crumbly. Another pastry that is unthinkable without dried fruits is Easter cake, which is prepared for Easter.

Curd cake with cherry

The composition of Easter cake may contain various dried fruits and their mixtures. This recipe uses cottage cheese dough, the tenderness of which is emphasized by a slightly noticeable sourness of dried cherries.

Ingredients:

• 100 g dried (dried) cherries;
• 3 tablespoons cherry juice;
• 330-350 g flour (30 g per dough, the rest - into the dough, how much it takes);
• 7 g dry yeast;
• 150 g and 1 teaspoon (in a dough) of sugar;
• 60 ml milk (preheat, it should be warm);
• 250 g of fatty cottage cheese (9% is the best option);
• 2 eggs;
• 1 teaspoon vanilla essence;
• half a teaspoon of salt;
• 50 g melted butter.

All ingredients must be at room temperature. Flour should be pre-sift 2-3 times. Cherry cut into halves and pour juice, leave for an hour. The dough is prepared on a dough, since the presence of cottage cheese makes it heavier, without dough it will not rise. Mix 30 g of flour, a teaspoon of sugar, yeast, and pour over everything with warm milk. Wrap with a towel and leave to rise for half an hour in a warm place without drafts.

After the specified time, the dough will increase in volume by 2-2.5 times. Now you can prepare the dough, for which you should mix the cottage cheese (if it is large, grind it through a sieve) and eggs. Add vanilla, sugar and salt, last add melted but not hot butter. Mix everything thoroughly with a spatula. After that, using a whisk, stir in the dough, add cherries without juice. Put flour last. Knead a thick dough that should stick to your hands.

Cover the dough with cling film and keep warm for another 30 minutes. By this time, it will again increase in volume, and the film will begin to bubble. Immediately after this, the dough is punched and distributed into molds. The form needs to be filled only halfway, otherwise the dough will rise and “run away” when baking. Before sending the molds to the oven, they should be insisted for another 30-40 minutes (the dough will rise again).

Bake at 180C for about 40-50 minutes. Readiness to check by piercing the cake with a toothpick. It must be dry. If the top is browned, but the cake is not yet baked, the tops can be covered with baking paper. Ready cakes to get out of the oven, let cool a little right in the molds. Remove and decorate with icing.

protein cookie

On the basis of dried fruits, which are pre-crushed, healthy cookies and bars are prepared. They usually also include protein-rich bananas, nuts, and oatmeal. You can add protein powder (sports nutrition). Such bars are especially popular with athletes, as they allow you to quickly satisfy your hunger, replenish your strength after a workout. An example of one of these cookies or bars is in the following recipe.

A feature of this cookie is its moisture, which provides a banana. However, it remains crispy - this is the merit of coconut crumbs. Dates and bananas are quite sweet, so no other sweeteners are needed.

Take:

• 200 g of ripe, and possibly overripe bananas (the weight is indicated for fruit without a peel);
• 10 large dates;
• 2 tablespoons of vegetable oil;
• 2-3 tablespoons of flour (the exact amount depends on the consistency of the dough and the type of flour, you can replace it with ground oatmeal);
• 150 g coconut flakes.

Puree bananas and dates using a blender. If the dates seem dry, they should first be filled with water and left in it for half an hour. Pour the oil into the mixture, add flour and coconut flakes. The dough should be quite thick but sticky. It should be rolled into small balls, which are then flattened. Cakes are formed.

Cookies are baked on a baking sheet covered with baking paper at a temperature of 180C for 15-20 minutes. You can store it in a tin box or kraft bag for up to 7-10 days. Another dish that is present in the diet of most athletes and those who adhere to the principles of a healthy diet is granola.

Granola homemade

Granola is oatmeal baked with honey and dried fruits, which is usually poured with milk, kefir or juice before consumption. Granola combines the benefits of oatmeal, dried fruits and nuts. It can be prepared in reserve and stored in an airtight glass container.

To prepare, take:

• 300 g of oatmeal (you need to take the classic, requiring long cooking);
• 1 apple and pear;
• 150 g dried fruits;
• 100 g nuts.

Finely chop dry fruits. Chop nuts if necessary. Make a puree from apples by rubbing them on a fine grater. Add these ingredients to the oatmeal and stir. Line a baking sheet with baking paper. Transfer the mixture to it in a thin layer and bake for half an hour at a temperature of 130-150C. If raisins, dried cherries or cranberries are used, then it is better to add them to the granola 5 minutes before readiness.

For the benefits of dried fruits, see the following video.