Bakalie is excellent snacks. Dried fruits (raisins, plums, apricots) - are naturally sweet, so they can replace sweets, and crunchy nuts (hazelnuts, Italian, cashews) - crisps. Dried fruits are he althy and nutritious, but unfortunately high in calories. Therefore, if you do not want to gain weight, do not overdo it with nuts and raisins.

Bakaliehave many advantages, but one disadvantage - calorific value. In the case of nuts, however, this is not an unforgivable drawback - it results from the presence of a large amount of fat, mainly unsaturated fatty acids.Nutsanddried fruithave a common advantage - fiber.

Dried fruits do not like moisture, then they mold. Therefore, they must be stored in sealed containers. Preferably, each type in a separate one.

Record holders in this respect are almonds, apricots, figs, dates and coconut. Dried fruit should not be eaten by those suffering from irritable bowel syndrome, ulcers, and nuts with allergies (most often they cause allergy to peanuts). Figs, dates and raisins contain tyramine, a protein that can cause headaches at times.

Dried fruits, or nuts and dried fruit in alphabetical order

  • Peanuts, or peanuts

Otherwise, peanuts, peanuts (because they mature underground). Botanically, they belong to the same group of plants as peas, beans, and soybeans. That's why they have a lot of protein - the most of all nuts - 24 g / 100 g. But they resemble nuts in terms of taste and amount of fat. They also have a lot of zinc, phosphorus, potassium and iron, and B vitamins. Better to avoid roasted and s alted, and buy natural in the shell. The oil pressed from them is great for frying, and peanut butter is a delicacy for children (560 kcal / 100 g).

Important

Watch out for preservatives in dried fruit and nuts

Conventional dried fruits are preserved to prevent mold growth during transport and storage. For this purpose, substances such as sodium benzoate (E 211) or benzoic acid (E 210), potassium sorbate (E 202) and sodium sorbate (E 201) are used. In the case of dried apricots, dates and raisins, fruit carbonation with sulfur dioxide (E 220) is additionally used. As a result, apricots retain their beautiful light orange, dates honey brown, and raisins light brown. It is worth knowing that, for example, organic apricots have a colordark, almost chocolate. Therefore, it includes the color of the dried fruit shows whether it is preserved or not. The smell is also a clue. For example, organic raisins and apricots have a pleasant sweet, fruity fragrance. Conventional ones, on the other hand, give off a characteristic sour smell which is the result of the use of sulphates. The consistency of the fruit is also important, e.g. organic dried apricots are softer than traditional ones.

There are also preservatives in candied fruit. They contain synthetic dyes that are harmful to he alth, such as allura red (E 129) and cochineal red (E 124), which give the fruit a red color, as well as indigotine (E 132), choline yellow (E 104) or sunset yellow (E 11) which, when combined, give the candied fruit a green color. You should be especially vigilant when buying red or green pineapples, as they certainly contain the above-mentioned. substances.

Fortunately, the amounts of these fruits that can be eaten at once are not so large that the preservatives in them could harm your he alth.

  • Figi

Fresh are still a delicacy, you can buy them in pieces, but we have them all year round, and fig jam is also available. They contain the most fiber of all dried fruits (13 g in 100 g) - so they are reliable against constipation and facilitate fat burning. However, due to the calorific value, people on a slimming diet should not use them too often. Figs help with stomach ulcers. They are also an excellent source of calcium, phosphorus and iron. Juice squeezed from figs strengthens the heart, and fruit cooked in milk helps with sore throats and coughs. They are especially recommended for mature women, they inhibit osteoporosis, stimulate estrogen metabolism, and raise the level of good cholesterol (290 kcal / 100 g).

  • Coconut

This is grated and dried white coconut inner lining. Coconut is a good source of protein, so it is eaten by vegetarians. The oil squeezed out of the flesh is unique: even at a temperature of 25 ° C it has a solid form (so-called coconut butter). Coconut contains mainly saturated fatty acids, so it cannot be eaten by people with high cholesterol (606 kcal / 100 g).

  • Dates

Although for a short time, in autumn you can buy fresh ones, we have them dried by weight or packed all year round (with or without stones). They are often glazed, have a shiny crust and look fresh. The fruit of the date palm contains, in addition to fiber, iron and copper, natural salicylates, and has anti-inflammatory and anticoagulant properties like aspirin. They are recommendedin hypertension. They can laxative (277 kcal / 100 g).

You must do it

You can use dried fruit and nuts in dry dishes:

  • vegetable salads (peanuts, raisins, cashews, pine nuts)
  • from pasta (pine nuts, pistachios, hazelnuts, cashews)
  • meats, especially stuffed (figs, dates, raisins, apricots, prunes)
  • as a coating (flaked almonds, chopped hazelnuts, coconut flakes)
  • with rice (dates, raisins, cashews, coconut)
  • Hazelnuts

Hazel seeds are relatively low-fat (for nuts), but they contain a lot of calcium, zinc and magnesium. They are rich in folic acid necessary for the proper development of the fetus (640 kcal / 100 g).

  • Almonds

So almond seeds. They are sold whole (with or without skin), in the form of flakes or bars, and also ground. They are also good to snack in s alt or sugar, and sometimes you can buy shelled almonds. After grinding, they are mixed with powdered sugar and protein to make marzipan. They have a positive effect on the skin, thanks to vitamin E, they delay aging. They provide zinc and iron needed by anemics, and B vitamins supporting concentration and memory. The magnesium contained in them protects against stress. They are a frequent ingredient in vegetarian cuisine due to their high protein content (572 kcal / 100 g).

  • Apricots

They are rich in beta-carotene and vitamin E. Due to the potassium they should be eaten by hypertensive people, and the presence of calcium makes them recommended for postmenopausal women because they help prevent osteoporosis. They are alkaline, they bring pga in case of hyperacidity, and also after a lot of physical exertion. They also help with anemia (284 kcal / 100 g).

  • Cashews

So cashew nuts. They are the fruit of the cashew tree native to South America. They are kidney-shaped, quite soft and sweet in taste. They contain a lot of protein (but less than peanuts), they are rich in iron, magnesium and vitamin A. Like peanuts, they are used to make peanut butter (566 kcal / 100 g).

Important

Are you buying nuts? Pay attention to that!

First of all, it is recommended to buy nuts in packages, and not those sold by weight, because in the case of the latter, it is very difficult to check the expiry date. It is very important to check the use-by date, because expired nuts may taste rancid due to their high fat content.

In addition, nuts that are sold by weight very quickly oxidize he alth-promoting fatty acids (polyunsaturated fatty acidsomega-3 and omega-6). As a consequence, nuts lose their he alth properties. What's more, they can even be harmful, because they contribute to raising the level of bad cholesterol.

In addition, you should not eat nuts that have a moldy, musty or other non-specific flavor. This may mean that the nuts were stored in warehouses for longer than expected. In addition, there is a risk that these types of nuts contain harmful (because potentially carcinogenic) mycotoxins.

  • Pinie

So pine nuts or pine nuts. They are obtained from the cones of the Mediterranean pine species. They are tiny, without chopping them, they are sprinkled on e.g. pasta, salads. They are part of the famous pesto sauce. They have a delicate flavor in themselves. They contain little protein. Thanks to fatty acids, they lower cholesterol. They are a good source of iron and magnesium. They are used to soothe inflammation and help with a dry cough. They quickly go rancid, so it is not worth buying them in advance, especially since they are the most expensive of dried fruits (673 kcal / 100 g).

  • Pistachios

They are the seed hidden in the greyish stone (shell) of the pistachio tree. They have a greenish color, which is why they are often recommended as decorations for cakes. But they are roasted in s alt and are therefore not suitable for such decorations. They contain a lot of fat and protein, are extremely rich in vitamin A, they also have a little B1 and the most iron, potassium, calcium and phosphorus of all nuts. For splitting closed pistachios, … half of their shell (589 kcal / 100 g).

  • Raisins

These are special seedless grape varieties dried in the sun. There are many varieties of them, incl. large light sultanas, small dark currants, the largest - royal. Depending on the variety, they contain 55-70 percent. sugar (mainly glucose and fructose), vitamins E and B, potassium, phosphorus and iron. They lower the level of bad cholesterol, improve heart function, lower blood pressure (potassium), prevent osteoporosis, and prostate cancer in men. A large amount of fiber in combination with tartaric acid contributes to the development of beneficial bacterial flora in the intestines. In raisins, iodine is needed for the proper functioning of the thyroid gland, as well as boron, which has a positive effect on the work of the brain. Like grapes, they contain resveratrol, an antioxidant that protects cells from damage (277 kcal / 100 g).

  • Dried plums

Even the Californian ones that dominate the market are a kind of homely Hungarian, but it is worth trying Polish ones, e.g. smoked - these are not sweet at all. They are a proven remedy for constipation - they contain a lotfiber. They also have potassium to regulate blood pressure (267 kcal / 100 g).

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