- 0.1 How do you dehydrate strawberries at home?
- 0.2 What happens if we eat dry fruits daily?
- 1 Which dry fruit is superfood?
How do you dehydrate strawberries at home?
- Select sweet berries that are firm, ripe and have a good solid color.
- Wash berries, remove caps and cut into 1/2″ slices. You can also cut them in half lengthwise.
- Dry cut-side up at 130 to 140 degrees F. Use a dehydrator or dry in an oven if you are able to set the oven temperature low enough.
- Drying time depends on the size of the berry pieces, exposure to air to cut surfaces, temperature, air circulation and method of drying.
- 7 to 15 hours for slices.
- 24 to 36 hours for whole berries.
- Dried strawberries should be pliable and leathery with no bits of moisture.
- After drying, cool fruit for 30 minutes.
- Store in an air-tight or vacuum-sealed container. For longer storage, freeze.
University of Minnesota Extension. Home Food Preservation Newsletter, June 2012. : How to dry strawberries at home
What’s the difference between freeze-dried and dehydrated?
Freeze Dried Food vs Dehydrated Food. Wait, they’re different?! Many people use the terms “freeze dried” and “dehydrated” interchangeably when referring to dried food. While both freeze dried and dehydrated result in a very similar end product (eg, dried shelf stable food), the process is very different and the results vary as well! Dried food is inclusive of both dehydrated food and freeze dried food; simply put, the term dried food implies that the water content of the food item has been reduced either by old fashioned methods such as air and sun drying or by modern appliances such as dehydrators or freezers and vacuums. So what exactly makes these two processes so different? I’m going to focus on the three big points: equipment, texture, and nutrition. But first, let’s define what the two processes are. Dehydrating Food: Accomplished either by 1) sun dried or air dried, placing food outside in the sun on days where there is low humidity and high temperatures or 2) utilizing an electrical device with trays that has a fan either at the bottom forcing air up vertically or in the back forcing air through horizontally.
In dehydrator devices, a temperature dial gives the operator control over how hot the air is, and the air temperature generally ranges from 95 F to 165 F depending on the food group. To dehydrate food you need both airflow and heat. To have the longest shelf life, food should be dried until 95% or more of the moisture is removed; food can be dried to a higher moisture content (lower moisture removed percentage), but the food will have a short shelf life.
Sun dried food is the oldest form of food preservation and can be found throughout many ancient cultures. Freeze Drying Food : Compared to dehydration which has been around since antiquity, freeze drying is relatively new to mankind being invented in 1906, though it wasn’t widely used until World War II when the USA and Europe needed a way to distribute shelf stable blood serum (which until then needed refrigeration) to treat the wounded.
- Freeze drying is a much more complex process and requires specialized equipment that the average household wouldn’t need or be able to afford.
- Food is subjected to extremely low temperatures (-40F or colder) until frozen.
- Once frozen, a vacuum is formed around the food, and then the temperature is slowly raised.
The heat energy causes the frozen water to sublime (sublimation: a process in which frozen liquids are converted to vapor without going through a liquid phase.) Freeze drying is a more complex process compare to dehydrating and is utilized most typically in commercial kitchens, not home kitchens.
Which is healthier freeze dried or dehydrated?
Freeze-dried foods retain the vast majority of the vitamins and minerals found in their original state. Freeze-dried food retains its nutrition because of the ‘cold, vacuum’ process that is used to extract the water. Whereas, the nutritional value of dehydrated food is generally around 60% of equivalent fresh food.
What happens if we eat dry fruits daily?
Health Benefits of Dry Fruits – – Dry fruits can help your body in many ways –
Dry fruits are loaded with essential oils, proteins, potassium, calcium that helps to increase your immunity. Also, the presence of antioxidants in it can help you to fight against various infections and illnesses.
Helps to lose weight
Dry fruits and nuts are excellent for weight loss if you eat them moderately. They are low in fat, carbohydrates, sugar, and more in proteins and essential oils.
Keeps your skin healthy and wrinkle-free
Who doesn’t want to look gorgeous and young? Dry fruits can help you with that and keep your skin radiant and glowing. They are rich in essential oils and antioxidants that help your skin to regenerate healthy skin and prevent aging.
Fight against constipation
Dry fruits contain a huge number of dietary fibers that help to fight against constipation and keep your gut system healthy.
Helps to prevent cancer
Almonds and cashew nuts are known to prevent breast cancer. They are rich in antioxidants and phytonutrients which prevents the activity of cancer-causing cells.
Maintain a healthy heart
Dry fruits can control cholesterol levels and normalize blood pressure especially raisins. They also reduce the risk of heart diseases, stroke, etc.
Dry fruits are rich in proteins, calcium, and other micronutrients which help to maintain healthy bones and strengthen them.
Fight against stress and depression
Dry fruits are very effective in the battle against depression and stress, They also improve brain health and memory.
Fight anaemia and boost haemoglobin
Raisins and prunes are rich in iron, which in turn aids those who are suffering from anaemia. There are essential nutrients in dry fruits like Vitamin A, B and K; minerals like copper, magnesium and iron; and unsaturated fat that helps in regenerating red blood cells and haemoglobin in the body.
Which dry fruit is superfood?
ANI | Updated: Jan 10, 2023 10:59 IST New Delhi, January 10 (ANI): The next phase of winter is here! And as it gets chillier by the day, prepare to fight it with nutritious winter superfoods. Yes, we’re talking about ‘ dry fruits ‘ which are a staple in India.
- They are typically consumed during the winter since they can keep you warm and boost your immunity against frequent winter illnesses.
- Energy, protein, vitamins, and other vital nutrients are all provided by dry fruits for your body.
- Due to similar benefits, several nuts are called dry fruits,
- It is advised to include a portion of dry fruit in each meal if you want to lose weight because they are a better alternative to fried foods.
These nutrient-rich dried fruits have many health benefits, including the ability to fight off infections, boost immunity, and enhance digestion. They are commonly available in the market and can be eaten raw or cooked. Remember that eating too much dry fruit can lead to problems such as digestive issues, weight gain, and other problems. 1. Raisins (Kishmish) Raisins are dried grapes rich in nutrients like vitamins and minerals. They are a treat for those who have a sweet taste because they are naturally sweet and high in calories. It facilitates digestion and contains dietary fibre, which lowers harmful cholesterol levels.
Additionally, it contains adequate amounts of iron, calcium, and boron, all of which support bone health and the prevention of osteoporosis. Iron also encourages the creation of red blood cells and prevents anaemia. They include anti-oxidants that aid in protecting against conditions like cancer and heart disease.
Due to their high sugar and calorie content, seeded raisins have 122 calories in one-fourth cup, thus it’s important to eat them in moderation. They go well with cereal, yoghurt, cookies, bread, oats, and bread. 2. Dried dates Dates are a superfood found in most houses in India. Dates contain calcium, magnesium, potassium, iron, and other nutrients that can enhance your health and are eaten raw or used in sweets. Polyphenols found in dried dates can help with diabetic management, better digestion, and cancer prevention.
Additionally, they help the body detox and minimise inflammation. It can treat digestive problems and successfully and naturally induce labour, which makes it beneficial for expectant mothers as well. Protein bars often contain dates, which are a nutrient-rich energy source.125 calories are present in one-fourth cup of chopped dried dates.
Despite having a high calorie count, it has a low glycemic index because of its high fibre content. Two to three dates can be eaten while on a diet, which can help you fulfil your sweet appetite. 3. Pistachios (Pista) India is known for its delicious pista chios. Potassium and healthy fat, abundant in pista chios and have anti-inflammatory and antioxidant effects, are good for your heart. Due to their ability to enhance beneficial gut flora, pista chios are beneficial for gut health.
Additionally, it can increase the proportion of beneficial bacteria to dangerous bacteria, which is good for the health of your heart. They also aid in weight loss since their high protein and fibre content keeps you fuller for longer. Pistachios have 173 calories in a quarter cup, making them a satisfying snack for people on a diet.
Since they contain sodium, eat them in moderation. Large salt intakes might be harmful to your health. They are added to desserts, ice cream, and dessert dishes as a dressing. 4. Cashew nuts (Kaju) Cashews are nutritious nuts with multiple health benefits. They are high in magnesium, copper, and manganese, which support brain function, bone health, and the immune system. It also contains antioxidants, which help to protect against disease.
Cashews may also benefit heart health by increasing good cholesterol and lowering blood pressure. They are also a good source of energy. Cashew is a versatile nut that can be used in a variety of dishes such as soups, salads, and stews. Many traditional Indian sweets, such as Barfi and Laddu, contain cashew nuts.
Cashews have 170 calories per quarter cup, making them a low-calorie nut that can aid in weight loss. It’s brilliant as a snack or with salads. However, it is important to note that raw cashews have a high salt and oil content, which can be reduced by roasting them. 5. Almonds (Badaam) It is a well-known fact that almond s help boost memory. Consuming them in the morning after soaking them all night can improve cognitive performance. They are rich in vitamin E, which helps elderly people’s memories and lowers their risk of developing dementia.
They can also stop the buildup of plaque in your arteries, lowering your risk of developing heart disease. Magnesium is also abundant in almond s, which may aid in controlling your blood sugar levels. They may help people lose weight since they contain fibre, good fats, and protein. There are 162 calories in a quarter cup (23 almond s).
Almond milk and flour are multifunctional and can be used in a variety of ways. They can also be added as a garnish to desserts like kheer. 6. Walnuts (Akhrot) Nutrient-rich walnut s are a delicious and healthy snack. They include a substantial number of antioxidants that improve skin health and lessen the harm caused by poor cholesterol. Walnut’s fatty acids may be good for your heart and help lower your risk of developing heart disease.
They also boost the number of beneficial bacteria in the gut and enhance gut health. Many diseases can be avoided with good gut health. Walnuts benefit your brain by reducing inflammation and promoting brain function because they also include vitamin E and polyunsaturated fats. A quarter cup of walnut s, which are frequently added to salads, desserts, stir-fries, and yoghurt, has roughly 190 calories.
Walnuts should be avoided by some people who are allergic to nuts, and if consumed in excess, walnut s can upset the stomach. (ANI)
When should you not eat dry fruit?
Come festival season and we will almost always have in front of us a box full of dry fruits ! For many, it brings back the nostalgia of the older days. It’s also one of the healthiest treats you can have right now- as long as in moderation. Most dieticians and health experts advise people to have a handful of dry fruits, nuts and seeds on a daily basis.
- However, nuts and seeds can be a sneaky source of calories and fats.
- Even though dried fruits are derived from fresh fruits, they lose out on a lot of water content and have more concentrated calories.
- For example, almonds and cashews contain upto 160 calories per ounce.
- Internet’s favourite, chia seeds and sunflower seeds are also relatively high on the calorie count.
So goes for macadamia nuts. Considering the fact that they’re an easy snack, going overboard is always a risk. That’s why, serving sizes must be adhered to, religiously. But how many nuts does a single serving size make? How much dried fruits and nuts are good for regular intake? Having a handful of servings a day, or incorporating nuts, dry fruit and seeds into your salads and desserts is a good way to take in essential vitamins and minerals in your diet plan.
The ideal serving size for dry fruits and nuts is about 30 gm, which fits into the palm of your hand. However, the right serving sample should have a variety of dry fruits, not just one type of dried fruit. Susan Itty, Head of Department, Clinical Nutrition & Dietetics, Aster Medcity, Kochi believes that people must be super careful about overdoing dried fruits this Diwali.
“It’s very easy to take in too many calories from nuts and seeds. Dry fruits are also high in sugar and calories and can cause problems when eaten in excess like gaining weight, gastric issues; a diabetic can increase his blood sugar. Salty nuts can increases the blood pressure, constipation or diarrhoea or flatulence.” She also adds that the macronutrients found in nuts like almonds are best consumed in moderation.”Have almonds in small quantities (4-7 pieces) daily to get a whole entourage of health benefits.
Some fruits are also higher in calories than others. Dry figs or anjeer are a big culprit. Having 2-3 in a day is ideal. Any more and you’ll be risking weight gain,” adds Susan. Dr Deepika Rani, a Dietician with Apollo Telehealth also suggests that for fussy kids who don’t like eating dry fruits, the nuts can be powdered and mixed into milk and other proprietary foods.
Go easy on the sweet variants Dates are an exceptionally well-scoring dried fruit with high traces of iron, potassium, nutrients and minerals. With the onset of winters, they can also provide your body warmth and even boost immunity. Many also like to have it with milk.
However, one must ensure that they do not go overboard. You’ll get maximum nutrition if you have 1-2 medium-sized bites in a day. Raisins, on the contrary, are one dried fruit which can be had 10-12 pieces in a go. Raisins are also associated with lowering your cravings and inducing satiety naturally, so they definitely make for a wholesome dry fruit you can relish during the festive season.
Dried coconut, which is quite often used to prepare Indian desserts has more fat content than the fresh version. Having a piece a day, or two tablespoons of grated coconut are the best way to have them. Make your pick wisely Dietician and clinical nutritionist, Lavleen Kaur believes that 4-5 nuts, as per your liking is the ideal intake for one time.
- For example, 10 almonds make for a good serving size.
- As for Omega-3 rich Walnuts, another winter favourite fruit, having one at a time is okay.
- Having a handful of peanuts and pistachios (6-7), 4-5 cashew nuts is a good way to moderate your diet.
- Consuming raw, unsalted or flavoured dried fruits and seeds is a way to maximise their nutrition.” She also asserts the fact that for optimum nutrition, some nuts and seeds are better had soaked.
Almonds are best consumed soaked overnight, while pistachios make for a good mid-day snack to binge on. Dr Deepika also adds that rather than having a handful of them in one go, the recommended quantity be incorporated into everyday foods. Roasting certain nuts and seeds can also enhance their flavours and health benefits, she says.
- Roasting cashew nuts at 130-degree centigrade for 30 minutes may increase the availability of phenolic compounds and flavonoids, increasing its antioxidant power.
- Pumpkin seeds taste better when roasted too.” Dietician Shreya, based out of Chandigarh advises a line of caution for those who have a history of cholesterol and BP problems: “Indians love pinnis & panjiri in the winters.
But, if you have high cholestrol ranges, high BP or heart condition you need to watch on your nut/seeds intake. You can consume 5 soaked almonds or ½ soaked walnut daily along with a controlled fat intake with these mentioned conditions. Also have more of other superfood nuts like flaxseeds (alsi), white and black sesame.” And, if you would like to have a healthy dose of nutrients at home, consider making a trail mix of dried fruits, nuts and seeds.
Is dehydrating fruits healthy?
1. Source of protective antioxidants – Dried fruits are rich in plant compounds with protective antioxidant properties, these include anthocyanins, catechins and phenols, These compounds may be associated with health benefits such as improved blood flow and a lower risk of certain diseases, including heart disease, cancer and type 2 diabetes.
Are dehydrated fruits healthier?
Dried fruit has long been used as a source of vitamins and minerals that can last year-round. There are records of the Persian and Arab cultures enjoying dried apricots more than a thousand years ago. In North America, dried cherries and cranberries were added to pemmican to sustain people on long trips in the 19th century.
- Whether baked in bread, added to trail mix, or appreciated all on its own, dried fruit is undeniably popular the world over.
- There are different methods used for drying fruit.
- One of the oldest is to lay your fruit in the sun, turning periodically to ensure the moisture evaporates evenly.
- Baking in an oven speeds up the drying process, but it’s easy to burn the fruit if you aren’t careful.
One modern method is to use a food dehydrator. They’re fast, efficient, and take most of the guesswork out of the process. Whatever drying method is used, the end product is a food that is more durable, resistant to decay, and extremely flavorful. But is it healthy? To answer that, it’s essential to examine the nutrition facts of dried fruit more closely.
Calories: 480 Protein : 4 grams Fat : 0 grams Carbohydrates : 112 grams Fiber : 8 grams Sugar : 92 grams
Generally speaking, the most common micronutrients found in dried fruit include:
Vitamin A Vitamin C Calcium Iron Potassium
For example, raisins are especially high in vitamin C and iron. Prunes, on the other hand, have more vitamin A. The micronutrients in dried fruit have been linked to a few different health benefits. This means that these sweet treats aren’t just empty calories.
Eye Health Vitamins C and A have been shown to be beneficial in preventing and slowing the progression of cataracts, Vitamin C has also been associated with the prevention of age-related macular degeneration, Osteoporosis Prevention Calcium is essential to maintaining healthy bones, particularly if you’re trying to prevent the onset of osteoporosis.
One dried fruit that packs an excellent calcium punch is kiwi. Healthy Pregnancy A diet rich in iron has been shown to be vital to a healthy pregnancy. During pregnancy, the body needs to absorb large amounts of iron, meaning more needs to be consumed than usual.
- Try dried apricots for iron, as one cup offers a respectable 3.5 mg.
- For just about every type of dried fruit out there, health concerns come with their high concentrations of sugar, carbs and calories.
- When you dry fruit, you are concentrating all of its nutrients into a smaller package.
- That means you eat less dried fruit by weight to reach the same caloric threshold of fresh fruit.
Weight Gain While dried fruit is high in fiber, its high sugar content can actually lead to weight gain. Fresh fruit is a better option. In fresh fruit, the high fiber content is accompanied by a high water content. Both of these factors help you feel full faster, thus consuming fewer overall calories.