Dried fruit is a great option for a quick, healthy snack and is a great substitute for refined sugar. They can also be added to yogurts, cereal, oatmeal and a variety of other cooking options for added flavor, sweetness, and nutrition.
The process of dehydrating fruit means removing water from the fruit to prevent bacteria from being able to grown. This allows you extend your fresh fruit purchase for a much longer shelf life. You can buy already dried fruit or use a dehydrator at home to dry your own. When deciding to dehydrate at home be sure to follow all safety instructions for your dehydrator and using your knowledge of food safety. Always make sure you properly wash all fruit before cutting it as to not spread any germs that may be on the outside and to use a clean cutting board when cutting up your fruit.
When purchasing already dried fruit make sure you read the label. Many prepackaged dried fruit products have added sugar, making them more like candy rather than a nutritious snack. The biggest offenders of the added sugar mark are typically: pineapple, banana chips, cranberries and watermelon. Look for “no sugar added” variations of these products to make sure you’re getting something healthy. The healthiest dried fruit options are typically apples, apricots, mangos, cherry, fig, papaya, blueberries, grapes, plums, pears and even sun dried tomatoes. However, consulting the label on each product is highly recommended. If dried fruit is something that fits into your lifestyle and you really enjoy it then investing in a dehydrator and preparing your own fruit at home is the sure guarantee to get the healthiest dried fruit possible for a great price.
Dried fruit is often sweeter because in dehydrating it the flavor become more concentrated, so a little goes a long way. People with certain health conditions and those trying to lose weight should be extra cautious about eating larger than recommended quantities of dried fruit product.
About the Author: Bridget Bean is an Extension Program Assistant and Better Living for Texans educator with the Brown County AgriLife Extension office. Bridget may be reached at 325-646-0386.