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As of yet there has been little to no mention of eating dried fruits and nuts. For vegetarians it is essential for us to consume a small amount of nuts each day. During the winter our selections of fresh fruits is limited to oranges, apples and bananas as our main choices. Other fruits like strawberries, blueberries and raspberries are available but the quantity is less during the winter season and the prices are higher. The following are 8 must have dried foods to have in your home all year round.
When they empty out, they get replenished again. This is because when it comes to snacking, dried fruits and nuts give the best bang for our buck. Although nuts and dried fruit may be expensive, they are high value items. Each one of them offers something important for our bodies to keep up with better health. Eating a box of cookies or crackers will not do for our bodies what eating just a small handful of almonds can do, for example.
What Are The 8 Must Have Dried Fruits And Nuts?
1. Dried Apricots
It is sweet and you only need a couple of pieces once or twice a week. It is very healthy for women in their 30s and 40s and older. Apricots last at least six month in your cupboard when they are bought fresh. You will know the freshness because they are soft, juicy and their smell is strong.
Take two apricot slices and cut them up into little pieces. Place them in your morning oatmeal and they are delicious. Additionally, they can be added in a healthy morning breakfast smoothie. That recipe can also have two sliced dried apricots and it tastes great.
2. Almonds
Eating on average 10 almonds 3-4 times a week is good for you. The benefits of eating almonds are many. They help lower cholesterol levels, are high in plant protein keeping you satiated after only consuming a handful and have fibre that helps maintain regularity.
They are an excellent source of manganese, magnesium and vitamin E, phosphorus and riboflavin. Additionally, they are good for our hair and eyes and more. This is a healthy fat that goes in oatmeal, salads, smoothies and or on their own. Snacking on some almonds will quickly fill you up.
3. Raisins
This sweet dried fruit also lasts for quite a while. It goes great with any cereal, baking muffins, making bread and so much more. Raisins are versatile and a source of natural sugar that outweighs white sugar. The fibre in raisins help lower blood cholesterol and are a good source of potassium.
Since they are very sweet, eat only half a cup a day if you like, even though it is suggested that you can have one and a half cups for women and 2 cups for men. That is a lot of sugar so be careful not to eat too many.
4. Cashews
Although cashews are heavy in fats, they are really good for us to have from time to time. They offer a good source of copper, fibre and manganese. They nutrients provide benefits in our bones, energy and brain immunity.
Similar to almonds, they also contain manganese, magnesium, copper, phosphorus, plus zinc, selenium and iron as well.
5. Cranberries
Dried cranberries are tart and intense to taste but they go so well with oatmeal. Just a few dried cranberries a day and you are helping your immune function. It helps lower your blood pressure and is said to aid in urinary tract infection, help prevent certain types of cancer, improved immunity and lower blood pressure. Eating cranberries help improve our eyesight and also help protect our bodies against liver damage.
6. Sunflower seeds
They are small and packed with several vitamins. They have vitamins E, B1, B6, iron, copper, zinc, manganese, selenium. One top of this sunflower seeds are not that expensive. Eating a handful of this is really good for your overall health.
Buy sunflower seeds salted or unsalted, although raw unsalted are better. Sunflower seeds go bad if they are not consumed within three months. Put a small jar of them in your fridge to last longer.
7. Pistachios
Only a few pistachios will do. They are heavy in fats and high in calories but pistachios are great for your body. They are filled with fibre and minerals. Pistachios help keep your blood sugar, blood pressure, and cholesterol in check.
Add them in your salad, munch on some for a snack and they will be enough. You only need 5-10 nuts. Be careful how many you eat. A half a cup of pistachio are almost 400 calories.
8. Brazil nuts
Heavy like the pistachio nuts are Brazil nuts. One Brazil nut every other day is good to have if you are small. Someone over six feet tall and muscular can eat up to four Brazil nuts a day. They are dense and heavy. Be careful to not eat too many of them. This nut also contains selenium which helps promotes hair health.
In Summary
We eat simple and healthy to nourish our bodies. Healthy dense fats and proteins are also essential to ingest. Living on a vegetarian lifestyle does not deny us the healthy fats and proteins needed to stay strong.
People eat less nuts and dried food because of costs. However, if you take a bag of chips, around $4.00 for a 150 gram bag, vs, $4.00 worth of almonds or raisins, you have two items with two totally different impacts on our bodies. The $4.00 of nuts or dried fruits yields much better for you body and mind, especially if you are under stress.
The price of snacks are rising and the nutritional value they provide is next to nothing. Investing in nuts and seeds is a much more valuable choice. Set aside some money to buy foods that help our bodies maintain optimum levels.
My cupboard is full of jars of dried fruits and nuts because they are a high value food to invest in and will always be essential. This one jar is of mixed nuts including salted pumpkin seeds and dates, two other items that are not included in this list of 8 must have dried fruits and nuts. Once you start investing in these items you can have a good selection in your home throughout the year.
Make sure to consume them on time so that they do not go rancid or stale. Keep replenishing your dried fruits and nuts and eat them in small quantities.
February 14, 2023
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