How to choose healthy dried fruits? In winter, especially in northern countries like Russia, there is a lack of vitamins and sunlight, which can cause health problems. Imported fresh vegetables, herbs, and fruits that are sold in stores do not contain the required amount of nutrients for various reasons. So pre-prepared products come to the rescue – frozen, fermented, and dried products.
If everything is more or less clear with the first, and we have already talked about the second ( here about them in general, here about the cooking method, and at this link about the benefits and quantities), then there are many questions about dried fruits. Which ones to choose, how to treat the incomprehensible ingredients included in the composition, how to eat.
First of all, let’s figure out what is called dried fruit and what is candied fruit. The former, as the name suggests, are fruits and berries dried whole or in pieces. They contain a lot of fiber and a whole range of vitamins that support our health during the winter. Especially if they were dried correctly and without adding preservatives. Candied fruit is a fruit that is first boiled in sugar syrup and only then dried. The result is a sweet and perhaps even tasty treat, but not at all healthy and with a small amount of microelements lost during aggressive heat treatment.
Methods of preparing dried fruits
1. Organic way
An ancient method that our ancestors have used for many centuries is natural drying in the open air. This is the method by which the most correct and useful dried fruits are obtained. The fruits are collected, undergo preparatory processing (they are cut, and freed from stones), and laid out in the hot sun or in the shade. Some dried fruits, such as dried apricots, are left to dry directly on tree branches. Gradually, the moisture evaporates from the fruits, but due to low temperatures (even in the hottest countries in summer, the thermometer scale rarely rises above 50 degrees, which is very little for the culinary world), all the useful substances and aromas are preserved in them.
Unfortunately, drying in the open air, although the most natural, is far from the most productive. Insects, dirt and dust, and the impossibility of maintaining the same humidity and temperature conditions – all significantly complicate the harvesting process. Part of the harvest is naturally lost. In addition, such drying takes a lot of time. Therefore, even on a small production scale, preference is given to drying using equipment today.
2. Use of modern technology
At home, you can use an oven for these purposes. However, most devices heat up above 40-60 degrees, so you will have to open the door so that the fruit dries, and does not bake. It is much more convenient to use a special gadget –Â a dehydrator. The principle of the device is simple: berries and pieces of fruit or vegetables are laid out in a thin layer on a tray, and several trays are placed on top of each other (like in a steamer), after which hot air is blown through all levels from below. A complete imitation of drying in the open air in a hot climate is created, only the process takes an order of magnitude less time and its result is guaranteed. Such dried fruits are suitable, for a raw food diet, and they retain the maximum amount of nutrients. Dehydrators for home use are relatively inexpensive, so you can master this method and make dried fruits yourself.
3. Chemical method
During industrial drying, fruits undergo chemical treatment. This allows you to significantly reduce the costs of natural and rather long cooking in a dehydrator but often negates the beneficial properties of the products. The most common chemicals are sorbic acid (E200, E202), sulfur dioxide and sulfites (E220, E221, E225, E226). They improve the appearance of dried fruits, act as preservatives, and can be dangerous. For example, sulfur dioxide (E220) destroys vitamin B1 and is a very strong allergen, so people prone to allergies and asthmatics, according to scientists, should avoid this chemical additive. Of all the additives, only sorbic acid (E200) can be considered safe. It is not toxic or carcinogenic, and in reasonable doses is even useful (improves immunity, for example). The potassium salt of sorbic acid – potassium sorbate (E202) – is also not considered harmful. Just keep in mind that in high concentrations or in combination with nitrites, the additive becomes toxic. In general, it is better to buy dried fruits without additives at all, but if there are no other options, then it is worth giving preference to products with sorbic acid (E200).
How to choose healthy dried fruits?
Like any product, dried fruits can be found in stores or markets. If there is a label, it is worth carefully examining it for the absence of harmful preservatives, as well as sugar syrup or oil.
Important to know: all dried berries (except raisins) will contain sugar syrup because if you dry them without it, the berries will be hard, flat, and tasteless (if you’ve ever made homemade granola and baked berries, you know what I’m talking about).
When it comes to dried fruits, pay attention to the following:
- the natural faded color is welcome since when dried the fruits become dull, losing moisture, while they get a beautiful bright color only thanks to chemical preservatives and dyes;
- there should be no foreign impurities such as sand or lumps of dirt, while the dust for organically dried fruits is a completely normal phenomenon, which rather speaks in favor of the product;
- dried fruits should spring back slightly and be elastic when pressed.
These are the general rules that work for all dried fruits, and now let’s discuss the specifics of choosing different options.
Raisin
Regardless of the grape variety, the right raisins will always be dark in color (bluish with a blue tint), light transparent raisins are obtained by adding sulfates. It is best to choose raisins with a stone and a tail, indicating that the juice is preserved in the berry and that it has been processed gently.
Prunes
Look for matte black fruits with a bluish tint. Brown prunes indicate a low grade or scalding with boiling water before drying, and a greasy shine indicates processing with sunflower oil. It is better to refuse such fruits. If we talk about the country of production, choose prunes brought from Serbia. They are dried most correctly and are the most useful.
Dried apricots
This is just one of the names for dried apricots. There is also Uruk, a dried whole fruit with a pit, kaysa, a dried whole fruit without a pit, and dried apricot halves without a pit are called kuraga. The right kuraga should be light terracotta to soft orange in color and matte, opaque. Give preference to Kyrgyz dried apricots.
Apples and pears
Depending on the degree of drying, they will have different colors: from light yellow with high elasticity of the fruit to brown-cream, if you choose chips. Since Russia is an apple country, feel free to take dried fruits of domestic production, and also pay attention to Belarusian brands.
Persimmon
It is usually sold sliced so that the core pattern is visible. The color should be orange-brown, and the fruit itself should be firm. It is best to take Abkhazian dried persimmon.
Dates
They contain a fair amount of natural sugar, which is where the shine comes from, but the skin itself should be almost matte. The fruit should not be too wrinkled and without sugar crystals. The best dates come from Iran, Saudi Arabia, Morocco, Tunisia and Israel.
How to eat dried fruits correctly?
Any dried fruit must be washed – both those packaged in individual packages and those sold by weight. This will wash off some of the chemicals and the dust from organic drying. Some dried fruits (prunes, dried apricots, raisins) can be pre-soaked in warm (never boiling or hot) drinking water, which will help remove chemicals from the product, if any.
In summer, when there is a large selection of seasonal berries and fruits on the shelves, it is worth giving preference to fresh fruits, but in the cold season, dried options are much healthier. You just need to learn how to choose dried fruits correctly so that they retain the maximum possible amount of vitamins and minerals, and do not contain harmful additives. Learning this is not at all difficult. The main thing is to remember a few simple rules, and in stores do not be lazy and read the composition of the product on the label.
