THE LARGE FAMILY OF DRIED FRUIT

Oily dried fruit, also known as lipid dried fruit, includes the best-known nuts: almonds, hazelnuts, walnuts, pistachios, pine nuts… But it also includes the seeds of some plants and legumes. For example, do you know that peanuts are nothing but peanut seeds?
Rich in fat and low in sugar, once shelled, oily nuts can be eaten plain or toasted.
The carbohydrate nuts, on the other hand, contain a lot of sugar, but are low in fat. All dried and dehydrated fruit falls into this category. Despite being a root (or rhizome), ginger also falls into the group of carbohydrate nuts.

YOUR FUEL SUPPLY… FOOD

They are distinguished by shape, texture and color, but all members of the dried fruit clan have one fundamental characteristic in common. They are inexhaustible sources of mineral salts, fibers, vitamins and proteins, the body’s fuels. Therefore, a regular and measured consumption of dried fruit can significantly contribute to the proper functioning of body and mind. 

WHAT ARE MINERAL SALTS?

Mineral salts are naturally present in the body in small quantities, but they are essential elements to keep the whole organism healthy. They promote normal biological functions (such as muscle contraction), balance the amount of water in the body, help the nervous system and contribute to tissue renewal.

WHAT ARE THE VITAMINS MOST PRESENT IN DRIED FRUIT?

Among the vitamins most present in oily dried fruit, there is Vitamin E. Liposoluble and with antioxidant and protective action, it acts against any form of degeneration of the organism, both pathological and physiological. For example, almonds and walnuts contain it in good quantities.
Vitamin B, present in hazelnuts, is useful for ensuring good metabolism efficiency.

VEGETABLE FIBERS OF DRIED FRUIT

The fibers contained in dried fruit help the body to perform its main functions well and regularly. Those of dried fruit are mostly insoluble fibers. By absorbing larger quantities of water, they quickly satiate and promote intestinal transit, drastically reducing the contact times between toxins and the walls of the intestine.

THE BENEFITS OF DRIED FRUIT PROTEINS

In general, all dried fruit abounds in precious proteins, the amino acid chains responsible for the creation and renewal of the tissues of living organisms. The ability of vegetable proteins to produce energy quickly means that, combined with other foods, dried fruit can effectively integrate a balanced vegetarian or vegan diet.

NUTS: ENERGY AT YOUR FINGERTIPS

Dried fruit has a high energy value. It satisfies quickly and quickly restores the organism, providing it with the nutrients it lacks. Therefore, it lends itself well to reinforcing breakfast, the fundamental meal of the day, and to supplement the diet of sportsmen, professionals and non-professionals.

DRIED FRUIT AND CHOLESTEROL

Thanks to the high concentration of vegetable dietary fibers (useful for guaranteeing intestinal motility, awakening the sluggish intestine and making the intestinal microbiota varied and lively ) and the presence of fatty acids (such as Omega 3), Dried Fruit makes itself useful in the treatment of diseases such as obesity and helps regulate blood cholesterol levels . In particular, the regular and thoughtful consumption of unsalted nuts contributes to lowering the level of total cholesterol, LDL cholesterol (low density lipoprotein) and triglycerides and significantly increases the levels of HDL cholesterol (high density lipoprotein). , the so-called “good cholesterol”.
A handful of nuts a day may be enough to maintain  good blood cholesterol levels . Furthermore, the presence of alpha-linoleic acid in fruits helps to naturally counteract physiological aging.

THE DRIED FRUIT IS LACTOSE-FREE AND GLUTEN-FREE

Obviously, dried fruit is a veg, that is vegetarian food. Furthermore, it is perfect for those who, for health reasons, are allergic or intolerant to proteins such as gluten and lactose.
Lactose-free and gluten-free, dried fruit is an always available and easily available food that cannot be missing in a dairy-free vegan diet and in a lactose-free and / or gluten-free diet.

DRIED FRUIT IS YOUR BODY’S FRIEND

During the summer months or when you practice intense physical activity, dried fruit helps to recharge the body of the mineral salts lost with sweating.
Consumed together with fresh seasonal fruit, dried fruit helps the body to produce melanin, a fundamental element for having a luminous and lasting tan.
The polyphenols and antioxidants contained in dried fruit also help the body to soften the effects of the various seasonal changes. Exposed to atmospheric agents and air pollution, skin and hair particularly enjoy the beneficial effects of the natural fats contained in some types of dried fruit.

DRIED FRUIT, WHAT GOODNESS!

And don’t forget that, in addition to the well-known nutritional properties, quality dried fruit is also good! Crunchy, tasty, greedy… Thanks to its organoleptic properties, which stimulate the sense of pleasure, the consumption of dried fruit favors the production of endorphins, the famous hormones of well-being.

THE NUTRITIONAL CHARACTERISTICS OF DRIED FRUIT: BENEFITS AND CONTRAINDICATIONS

As happens in any large family, however, no two fruits are alike, and the nutritional characteristics of dried fruit vary significantly from one fruit to another.

SPECIAL MIX OF DRIED FRUIT FOR YOUR NORMAL DISHES

Due to its high caloric value and the quantity of lipids that characterizes it, dried fruit should be consumed away from main meals, preferably during the morning or mid-afternoon, perhaps combined with a fresh fruit.
In modest quantities and mixed, however, toasted nuts and oil seeds can also help enrich lunch, dinner and dessert. Toasted and crumbled, dried fruit can transform even the most colorless salad or the most anonymous soup in the world into a special and tasty dish. Have you ever thought of using it as an original decoration for your homemade ice cream?

DRIED FRUIT: THE RECOMMENDED PORTIONS

The daily consumption of dried fruit suggested by nutritionists consists of a portion, equal to 30 grams. Studies and research confirm the positive contribution of dried fruit in the prevention of various cancers, such as colon cancer. Therefore, a preventive diet should include the weekly consumption of at least 5 servings of dried fruit. Obviously, it is possible to transgress… in moderation, by varying the types of dried fruit ingested and associating oily and dehydrated dried fruit with other equally healthy and good fresh foods.

CURIOSITIES ABOUT DRIED FRUIT

Dried Fruit hides many interesting secrets related to the cultivation of the plants from which it comes and to the value attributed to it over the centuries by the most varied cultures. Would you like to discover some curiosities about some types of dried fruit?

ALMOND

The almond is a fruit… domesticated! Originally, in fact, the fruit of the wild almond was particularly toxic. Over the centuries, the plant has been selected and transformed by man, in order to make its fruits edible food.
Since ancient times, the almond has been considered a sacred tree. With its early flowering, it indicates the arrival of spring. Therefore, it is a symbol of rebirth and vitality.

One of the best-known Italian almond species is that of Avola. The municipality of Syracuse, in Sicily, which prides itself on this production, is also the seat of the consortium for the protection of the fruit. There are at least different qualities of the Avola almond. The most valuable, intended for confectionery and cooking, is called Pizzuta.

PISTACHIO

Did you know that, in Italy, the pistachio harvest takes place every two years and, traditionally, in the odd ones?
The consumption of pistachio has been common since ancient times: fossil remains of pistachios have been found dating back to the eighth century BC. In reality, the origins of this tasty fruit are decidedly mysterious. Where exactly does pistacia vera, the most popular variety of pistachio come from? Not sure yet. From Syria? Or from more distant Turkmenistan? In Italy, it arrived thanks to the commercial traffic of the Romans. Today, it is grown almost exclusively in Sicily, in the Bronte area. Currently, the world’s largest producer of pistachios is Iran.

PRUNE

In cooking, plums are particularly versatile fruits. Fresh, in syrup or dehydrated, plums are ideal for the preparation of jams, desserts and meat dishes, such as the Moroccan tagine. And do you know that they are the secret ingredient for a great homemade ketchup?
Among the greatest admirers of the plum, there is the Chilean poet Pablo Neruda. In the Elementary Odes (1954), the 1971 Nobel Prize for Literature celebrates vegetables and fruit. Along with artichokes, watermelons and lemons, there are also plums, defined as the fruits of memory.

PUMPKIN SEEDS

Pumpkin is a multifaceted vegetable! When emptied, the pumpkin is not only one of the most popular containers in the world, at every latitude, and it should not be remembered just because it is the protagonist of the Halloween party. In fact, its ideal stage is the kitchen. The colorful and sweet pulp of the pumpkins is perfect to be cooked in many ways: as a condiment for tasty first courses, from risotto to autumn couscous; as a side dish for grilled meats; as an ingredient for fantastic cakes, such as cheesecakes. Its seeds are also great ingredients. Toasted, they become an excellent complement to salads and baked goods. Furthermore, from pumpkin seeds it is also possible to extract a particularly tasty oil, with interesting quantities of linoleic acid and vitamin E.

PINE NUT

Like peanuts, pine nuts are seeds. They are extracted from pinecones, the fruits of the domestic (or maritime) pine, one of the most typical trees in the landscape of Italy. The Italian pine nuts come mainly from the pine forests of Lazio and Tuscany and, among these, the best known are those of Pisa.
The fine pine nuts are among the indispensable ingredients of one of the most characteristic Italian recipes, the fragrant Genoese pesto, but they are also widely used by the confectionery industry. Have you ever tasted pine nut ice cream?

APRICOT

With their bright color and juicy pulp, apricots are among the symbolic fruits of summer. For centuries, thanks to the spread of the plant initiated by the Arabs, apricots have been widely cultivated in all countries (European, African and Middle Eastern) bordering the Mediterranean. The apricot tree is closely related to roses, such as cherry and plum.
Dehydrated apricots are an excellent calorie source. Not surprisingly, they are one of the favorite foods of the Hunza people, a community that lives at the foot of the Himalayas whose members live very long, exceeding one hundred years of age. As part of their vegetarian diet, the Hunza consume large quantities of dried apricots.

RED FRUITS

Strawberries, cherries, blackberries, cranberries (or bilberries), raspberries, blueberries, red currants and black currants: in addition to being good, beautiful and tasty, do you know what these colorful berries have in common? Red fruits have a high therapeutic value, Vitamin C, fiber, low calories and reduced quantities of simple sugars.

CASHEW

Cashews, exotic fruits particularly common in the Amazon, have a dual nature. The fresh fruit is referred to as cashew apple. The real fruit is its dry part, called almond or cashew nut, with a curved shape.
Cashew production is long and complex: only 10% of the fruit passes through the various stages of processing unscathed.
Cashews were first exported in the 16th century. The Portuguese brought the plants to Africa and Asia. They took root particularly well in India, which today is the largest exporter of cashews in the world.

Preserving Food: Drying Fruit, Vegetables and Herbs

Basically, any kind of fruit can be dehydrated with the dryer. As we have already explained, some types can be dried whole, for others you can decide how it will be more convenient for you to cut them. For some types of fruit, such as citrus fruits and apples, we advise you to leave the peel and peel only if these products are of sure origin. In fact, it is precisely on the outer layer that all the chemical substances that are used during the cultivation phases accumulate.

We advise you to soak the apples and all the fruit that tends to oxidize in a solution of water and lemon, then drain and pat them gently before placing them in the baskets; this preliminary operation will prevent the natural oxidation of the fruit, giving you slices of the most beautiful color.Plums , peaches , cherries and apricots must be pitted before placing them in the drying baskets. If you decide to leave the fruit whole, to remove the stone, put the drupe on the open part of a glass bottle and push with a wooden rod, you will see that it will go away easily. Figs can be dried whole or cut in half. Chestnuts _on the other hand, they can be treated with or without external peel, whole or cut into pieces: drying times will naturally be very different. If you decide to remove the zest, to shorten the duration of the process, do not worry instead of the internal cuticle that will come off easily halfway through.

Vegetables

As with fruit, most of the produce from the garden can be dehydrated. The best thing is to cut the vegetables into smaller pieces, so as to speed up the dehydration process and the phases following it.

Very often, in fact, potatoes, carrots, onions and courgettes are dehydrated to prepare the bases for sautées or to be finely ground to obtain a fine powder or to make flour .

Many vegetables, such as peppers, need to be opened and seeded, then cut as you like. The pumpkin must also be deprived of internal seeds as well as its peel. The filaments of the pumpkin and its seeds, however, can also be dried to make flour, with the former, a snack to munch on, with the latter. Some vegetables, such as tomatoes, must be emptied of their vegetation water. For aubergines, on the other hand, a tip is to cut them into pieces and immerse them in a solution of water and salt for about ten minutes, then squeeze them and proceed with drying.

Aromatic herbs

The aromas produced in the garden or on the balcony of the house can be easily dehydrated in the home dryer. Once washed and dried, our advice is to reduce the aromas into smaller pieces, you can also make a mix for future soups or vegetable broths. The dried aromas can be further ground to obtain a fine powder to be used in many recipes, but also to enrich the flavor of savory shortbreads or to make special breads. Aromatic herbs retain their natural scent and flavor which, on the contrary, is even accentuated in some cases. Furthermore, we can mix the essences to prepare tasty aromatic salts. Our advice is to use these herbs within one year of their production.

Method of drying Drying Foods Out-of-Doors

Sun Drying

The high sugar and acid content of fruits make them safe to dry in the sun. Vegetables and

meats are not recommended for sun drying. Vegetables are low in sugar and acid. This increases the risks for food spoilage. Meats are high in protein making them ideal for microbial growth

when heat and humidity cannot be controlled.

To dry in the sun, hot, dry, breezy days are best. A minimum temperature of 86°F is needed with higher temperatures being better. It takes several days to dry foods out-of-doors.

Because the weather is uncontrollable, sun drying can be risky.

Also, the high humidity in the South is a problem. A humidity below 60 percent is best for

sun drying. Often these ideal conditions are not available when fruit ripens.

Fruits dried in the sun are placed on trays made of screen or wooden dowels. Screens need to be safe for contact with food. The best screens are stainless steel, teflon coated fiberglass or plastic.

Avoid screens made from “hardware cloth.” This is galvanized metal cloth that is coated with cadmium or zinc. These materials can oxidize, leaving harmful residues on the food.

Also avoid copper and aluminum screening.

Copper destroys vitamin C and increases oxidation.

Aluminum tends to discolor and corrode.

Most woods are fine for making trays. However, do not use green wood, pine, cedar, oak or redwood.

These woods warp, stain the food or cause off-flavors in the food.

Place trays on blocks to allow for better air movement around the food. Because the ground may be moist, it is best to place the racks or screens on a concrete driveway or if possible, over a sheet of aluminum or tin.

The reflection of the sun on the metal increases the drying temperature. Cover the trays with cheesecloth to help protect the fruit from birds or insects.

Fruits dried in the sun must be covered or brought under shelter at night. The cool night air condenses and could add moisture back to the food, thus slowing down the drying process.

Solar Drying

Recent efforts to improve on sun drying have led to solar drying. Solar drying also uses the sun as the heat source.

A foil surface inside the dehydrator helps to increase the temperature. Ventilation speeds up the drying time.

Shorter drying times reduce the risks of food spoilage or mold growth.

Pasteurization

Sun or solar dried fruits and vine dried beans need treatment to kill any insect and their eggs that might be on the food. Unless destroyed, the insects will eat the dried food. There are two recommended pasteurization methods:

1. Freezer Method – Seal the food in freezer-type plastic bags. Place the bags in a freezer set at 0°F or below and leave them at least 48 hours.

2. Oven Method – Place the food in a single layer on a tray or in a shallow pan. Place in an oven preheated to 160°F for 30 minutes.

After either of these treatments the dried fruit is ready to be conditioned and stored.

Drying Foods Indoors

Most foods can be dried indoors using modern dehydrators, convection ovens or conventional ovens. Microwave ovens are recommended only for drying herbs, because there is no way to create airflow in them.

Food Dehydrators

A food dehydrator is a small electrical appliance for drying food indoors. A food dehydrator has an electric element for heat and a fan and vents for air circulation.

Dehydrators are efficiently designed to dry foods quickly at 140°F.

Food dehydrators are a relatively new item and are available from department stores, mail-order catalogs, natural food stores, seed catalogs and garden supply stores.

Costs vary from $40 to $350 or above depending on features. Some models are expandable and additional trays can be purchased later. Twelve square feet of drying space dries about a half-bushel of produce.

Oven Drying

Everyone who has an oven has a dehydrator.

By combining the factors of heat, low humidity and air flow, an oven can be used as a dehydrator.

An oven is ideal for occasional drying of meat jerkies, fruit leathers, banana chips or for preserving excess produce like celery or mushrooms. Because the oven is needed for everyday cooking, it may not be satisfactory for preserving abundant garden produce.

Oven drying is slower than dehydrators because it does not have a built-in fan for the air movement. (However, some convection ovens do have a fan).

It takes about two times longer to dry food in an oven than it does in a dehydrator. Thus, the oven is not as efficient as a dehydrator and uses more energy.

To Use Your Oven – First, check the dial and see if it can register as low as 140°F. If your oven does not go this low, then your food will cook instead of dry.

Use a thermometer to check the temperature at the “warm” setting.

For air circulation, leave the oven door propped open two to six inches. Circulation can be improved by placing a fan outside the oven near the door.

CAUTION: This is not a safe practice for a home with small children.

Because the door is left open, the temperature will vary.

An oven thermometer placed near the food gives an accurate reading. Adjust the temperature dial to achieve the needed 140°F.

Drying trays should be narrow enough to clear the sides of the oven and should be 3 to 4 inches shorter than the oven from front to back. Cake cooling racks placed on top of cookie sheets work well for some foods.

The oven racks, holding the trays, should be two to three inches apart for air circulation.