KOCHI: Dry fruits have been trending these days, especially among the health-conscious and those who lead fast-paced lives. They are packed with vital nutrients, and some are said to be immunity boosters. Almonds, cashews, badam, pistachio, walnuts, raisins, figs, and apricots, aren’t just mere food
items to snack on. They can be made into healthy recipes, too. Dry fruit recipes can be a major time saver and a solution to erratic eating patterns, especially among the youth.
“Pandemic made people more health conscious. As a result, consumption of dry fruits has increased; they are rich in antioxidants and vitamin benefits,” says Dr Manju P George, chief dietitian at VPS Lakeshore Hospital, Kochi. “They are said to be good for haemoglobin levels and healthy skin, too.”
There are some people who should keep a check on their dry fruit consumption, cautions Manju. “Those with diabetes should consume portions as per medical advice. Similarly, those with gastric issues should check with experts,” she adds.
But, generally, dry fruits are being recommended as a healthy snacking option. Health experts suggest assorted dry fruits could be ideal for those who tend to skip their meals due to their hectic schedules.
“Nuts play a vital role in balancing your metabolism. Take some handfuls of nuts to your workspace to snack on,” says Manju. “Nuts are good intermittent snacks as they are rich in good cholesterol and enrich HB levels, too. Also, three to four dates or raisins can help curb sugar cravings.”
In case of intermittent snacking, instead of depending on packet snack bars, Manju shares an easy snack tip. “For ready-to-eat snacks, roast some nuts, grind them and make them into small balls. The same can be done with dry fruits mixed with oats. Adding the paste of almonds, cashew, and peanuts in curries and side dishes, too, are healthy options,” she says.
Kozhikode native and an executive chef based in Abu Dhabi, Shibin K P, says dry fruits and nuts are believed to keep heart diseases away. “Cashew nuts have mono-saturated fats which is good for those with heart diseases. Whereas in dry fruits, the presence of potassium, magnesium, calcium, zinc, and vitamins A, D, B6, K1, and E make them a must in our diets,” he adds.
Executive chef Yogender Pal of Grand Hyatt, Kochi, picks roasted almonds and cashews as his favourite snacks amid his hectic work schedule. Hazelnuts are trending these days, he adds. “From coffees, spreads, cakes, and salads, this exotic nut is used in many recipes, and is popular among all age groups. Though pistachio, cashew and almonds still rule, apricots are also used for savoury dishes and desserts.”
Dry fruits and children
Manju says dry fruits can be given to even babies aged seven months and above. Instead of sugar, the mashed pulp of soaked dates and raisins can be added to baby food, she adds. Shibin, too, says nuts like almonds, cashew, and walnuts and dry fruits like apricots and figs are good for children. “I suggest a daily intake of two or three nuts along with one or two dry fruits unless they have some allergy,” he adds.
Nutty Creamy Smoothie
Ingredients
Dates soaked -5 to 6
Mixed Nuts -1/4 cup (can use cashews,almonds,walnut,peanuts)Banana-2 or 3
Milk-2 cups( can be replaced with soy milk or almond milk)
Honey-1 tbsp
Method
Dry fruit Snack Bars
Ingredients
Sunflower seeds - 1/2 cup
Pumpkin seeds - 1/2 cup
Almonds - 1/2 cup
cashew nuts - 1/2 cup
Rolled oats - 2 cups
Honey - 1/2 cup
Dried blueberries- 1/4 cup
Dried cranberries -1/4 cup
Flax seeds - 2 tbsp
Dates - 1 cup (pitted)
Walnuts - 1/4 cup
Method
Healthy Granola bar
Ingredients
Hazelnut-50gms, Walnut- 50gms, Dry Apricot-50gms
Pistachio- 50gms, Oats- 100gms, Honey- 200gms
Method
Khoshaf
Ingredients
Dried Apricot -1 cup
Dried Figs -1 cup
Prunes -1 cup
Raisins-1 cup
Dates without seed- 1cup
Sugar- ½ cup
Almond-1-2 nos
Pine Nuts 2 tsp
Walnuts-1-2nos
Warm water-6 cups
Dry Coconut Powder for Garnish
Method
Lamb Tagine with Dry Fruits
Ingredients
Olive Oil- 2 tsp, Lamb- 2 kg,
Onion- 4 nos, Chopped Garlic- 1 tsp,
Turmeric Powder- 1 tsp,
Ginger- 1 tsp, Black pepper-¼ tsp,
Saffron- a little, Fresh coriander,
Carrots-2 nos, Tomato Paste - 2
spoons,Dry fruits,Dry Prunes ,
Almonds, Dry peaches, Dry Apricot,
Honey- 3 tbsp, Ground cinnamon- 1tsp, Salt to taste
Method