A handful of goodness, dry fruit snack options for healthier diet- The New Indian Express

Specific Information Service

KOCHI:  Dry fruits have been trending nowadays, particularly among the many health-conscious and those that lead fast-paced lives. They’re filled with important vitamins, and a few are stated to be immunity boosters. Almonds, cashews, badam, pistachio, walnuts, raisins, figs, and apricots, aren’t simply mere meals 
objects to snack on. They are often made into wholesome recipes, too. Dry fruit recipes is usually a main time saver and an answer to erratic consuming patterns, particularly among the many youth. 

“Pandemic made individuals extra well being acutely aware. In consequence, consumption of dry fruits has elevated; they’re wealthy in antioxidants and vitamin advantages,” says Dr Manju P George, chief dietitian at VPS Lakeshore Hospital, Kochi. “They’re stated to be good for haemoglobin ranges and wholesome pores and skin, too.” 

There are some individuals who ought to preserve a test on their dry fruit consumption, cautions Manju. “These with diabetes ought to eat parts as per medical recommendation. Equally, these with gastric points ought to test with specialists,” she provides. 

However, typically, dry fruits are being advisable as a wholesome snacking possibility. Well being specialists recommend assorted dry fruits might be splendid for individuals who are likely to skip their meals as a consequence of their hectic schedules. 
“Nuts play an important position in balancing your metabolism. Take some handfuls of nuts to your workspace to snack on,” says Manju. “Nuts are good intermittent snacks as they’re wealthy in good ldl cholesterol and enrich HB ranges, too. Additionally, three to 4 dates or raisins can assist curb sugar cravings.” 

In case of intermittent snacking, as an alternative of relying on packet snack bars, Manju shares a simple snack tip. “For ready-to-eat snacks, roast some nuts, grind them and make them into small balls. The identical will be achieved with dry fruits blended with oats. Including the paste of almonds, cashew, and peanuts in curries and facet dishes, too, are wholesome choices,” she says. 

Kozhikode native and an government chef based mostly in Abu Dhabi, Shibin Ok P, says dry fruits and nuts are believed to maintain coronary heart illnesses away. “Cashew nuts have mono-saturated fat which is nice for these with coronary heart illnesses. Whereas in dry fruits, the presence of potassium, magnesium, calcium, zinc, and nutritional vitamins A, D, B6, K1, and E make them a should in our diets,” he provides. 

Government chef Yogender Pal of Grand Hyatt, Kochi, picks roasted almonds and cashews as his favorite snacks amid his hectic work schedule. Hazelnuts are trending nowadays, he provides. “From coffees, spreads, truffles, and salads, this unique nut is utilized in many recipes, and is in style amongst all age teams. Although pistachio, cashew and almonds nonetheless rule, apricots are additionally used for savoury dishes and desserts.” 

Dry fruits and kids
Manju says dry fruits will be given to  even infants aged seven months and above. As a substitute of sugar, the mashed pulp of soaked dates and raisins will be added to child meals, she provides. Shibin, too, says nuts like almonds, cashew, and walnuts and dry fruits like apricots and figs are good for kids. “I recommend a every day consumption of two or three nuts together with one or two dry fruits until they’ve some allergy,” he provides.

Nutty Creamy Smoothie 

Elements
Dates soaked -5 to six
Combined Nuts -1/4 cup (can use cashews,almonds,walnut,peanuts)Banana-2 or 3
Milk-2 cups( will be changed with soy milk or almond milk)
Honey-1 tbsp

Technique

• Mix collectively soaked dates, blended nuts, banana and 1 cup milk and make a easy paste.
• Add the remaining 1 cup of milk and honey and mix as soon as extra.
• Your nutty creamy smoothie is able to serve.

Dry fruit Snack Bars

Elements
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

Technique

• Dry roast the seeds, nuts and rolled oats individually in a pan for three-four minutes on medium flame. 
• Add them to a mixing bowl and funky down collectively. 
• Grind the pitted dates. 
• Add the pitted dates, blueberry, cranberry, and honey and blend properly. 
• Use clear palms to mix them properly. 
• Pour the combination right into a lined baking tray, press and flatten to set right into a slab add some dried berries and press with the again of the spoon. 
• Refrigerate for one hour to set the combo. 
• Demold the slab and reduce it into bars or squares. 
• Retailer in an air-tight container and will be saved within the fridge for 2 weeks.

Wholesome Granola bar

Elements
Hazelnut-50gms, Walnut- 50gms, Dry Apricot-50gms
Pistachio- 50gms, Oats- 100gms, Honey- 200gms

Technique

• Roast the nuts at 150 diploma Celsius within the oven for 30minutes.
• Take it out and funky it.
• Warmth the honey to 105 diploma Celsius in a pan, add all of the left over elements into it and prepare dinner it for 2minutes.
• Take it out from the pan; put it on a silicon mat to flatten it with the assistance of a rolling pin.
• As soon as it has set and onerous, reduce it into desired shapes.

Khoshaf

Elements
Dried Apricot -1 cup
Dried Figs -1 cup
Prunes -1 cup
Raisins-1 cup
Dates with out seed- 1cup
Sugar- ½ cup
Almond-1-2 nos
Pine Nuts 2 tsp
Walnuts-1-2nos
Heat water-6 cups
Dry Coconut Powder for Garnish  

Technique

• Reduce the dried fruits into equal sizes apart from the prunes, that are higher left entire.
• In a big bowl or decanter, pour water within the sugar and both the vanilla or orange blossom after which stir.
• Add in all of the chopped fruits, dates and prunes to soak.
• Chill within the fridge for 3 to 4 hours minimal or in a single day.
• Add the nuts simply earlier than serving chilly in small bowls.

Lamb Tagine with Dry Fruits

Elements 
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 bit, Contemporary coriander,
Carrots-2 nos, Tomato Paste – 2
spoons,Dry fruits,Dry Prunes ,
Almonds, Dry peaches, Dry Apricot,
Honey-  3 tbsp, Floor cinnamon- 1tsp, Salt to style

Technique

• Place lamb in a big bowl and put 2 tsp of olive oil and toss to coat.
• Combine collectively cinnamon, salt, garlic, ginger, turmeric, and saffron in a big resealable bag. Add lamb to the bag and toss round to coat properly. Refrigerate for at the very least 8 hours.
• Warmth remaining 1 tablespoon olive oil in a. Add 1/3 of the lamb and preserve it for five to 7 minutes. 
• Prepare dinner onions and carrots for five minutes. 
• Stir in garlic and ginge prepare dinner for five minutes. 
• Return lamb to the pot and stir with tomato paste, saffron, contemporary coriander and black pepper.
• 8. Convey to a boil, then scale back warmth to low. Stir till meat is tender. Add all dry fruits within the scorching pot and serve scorching.
   

<br /> KOCHI:  Dry fruits have been trending nowadays, particularly among the many health-conscious and those that lead fast-paced lives. They’re filled with important vitamins, and a few are stated to be immunity boosters. Almonds, cashews, badam, pistachio, walnuts, raisins, figs, and apricots, aren’t simply mere meals <br /> objects to snack on. They are often made into wholesome recipes, too. Dry fruit recipes is usually a main time saver and an answer to erratic consuming patterns, particularly among the many youth. </p> <p>“Pandemic made individuals extra well being acutely aware. In consequence, consumption of dry fruits has elevated; they’re wealthy in antioxidants and vitamin advantages,” says Dr Manju P George, chief dietitian at VPS Lakeshore Hospital, Kochi. “They’re stated to be good for haemoglobin ranges and wholesome pores and skin, too.” </p> <p>There are some individuals who ought to preserve a test on their dry fruit consumption, cautions Manju. “These with diabetes ought to eat parts as per medical recommendation. Equally, these with gastric points ought to test with specialists,” she provides. </p> <p>However, typically, dry fruits are being advisable as a wholesome snacking possibility. Well being specialists recommend assorted dry fruits might be splendid for individuals who are likely to skip their meals as a consequence of their hectic schedules. <br /> “Nuts play an important position in balancing your metabolism. Take some handfuls of nuts to your workspace to snack on,” says Manju. “Nuts are good intermittent snacks as they’re wealthy in good ldl cholesterol and enrich HB ranges, too. Additionally, three to 4 dates or raisins can assist curb sugar cravings.” </p> <p>In case of intermittent snacking, as an alternative of relying on packet snack bars, Manju shares a simple snack tip. “For ready-to-eat snacks, roast some nuts, grind them and make them into small balls. The identical will be achieved with dry fruits blended with oats. Including the paste of almonds, cashew, and peanuts in curries and facet dishes, too, are wholesome choices,” she says. </p> <p>Kozhikode native and an government chef based mostly in Abu Dhabi, Shibin Ok P, says dry fruits and nuts are believed to maintain coronary heart illnesses away. “Cashew nuts have mono-saturated fat which is nice for these with coronary heart illnesses. Whereas in dry fruits, the presence of potassium, magnesium, calcium, zinc, and nutritional vitamins A, D, B6, K1, and E make them a should in our diets,” he provides. </p> <p>Government chef Yogender Pal of Grand Hyatt, Kochi, picks roasted almonds and cashews as his favorite snacks amid his hectic work schedule. Hazelnuts are trending nowadays, he provides. “From coffees, spreads, truffles, and salads, this unique nut is utilized in many recipes, and is in style amongst all age teams. Although pistachio, cashew and almonds nonetheless rule, apricots are additionally used for savoury dishes and desserts.” </p> <p>Dry fruits and kids<br /> Manju says dry fruits will be given to  even infants aged seven months and above. As a substitute of sugar, the mashed pulp of soaked dates and raisins will be added to child meals, she provides. Shibin, too, says nuts like almonds, cashew, and walnuts and dry fruits like apricots and figs are good for kids. “I recommend a every day consumption of two or three nuts together with one or two dry fruits until they’ve some allergy,” he provides.</p> <p>Nutty Creamy Smoothie </p> <p>Elements<br /> Dates soaked -5 to six<br /> Combined Nuts -1/4 cup (can use cashews,almonds,walnut,peanuts)Banana-2 or 3<br /> Milk-2 cups( will be changed with soy milk or almond milk)<br /> Honey-1 tbsp</p> <p>Technique</p> <p>Mix collectively soaked dates, blended nuts, banana and 1 cup milk and make a easy paste.<br /> Add the remaining 1 cup of milk and honey and mix as soon as extra.<br /> Your nutty creamy smoothie is able to serve.<br /> Dry fruit Snack Bars</p> <p>Elements<br /> Sunflower seeds – 1/2 cup<br /> Pumpkin seeds – 1/2 cup<br /> Almonds – 1/2 cup<br /> cashew nuts  – 1/2 cup<br /> Rolled oats – 2 cups<br /> Honey – 1/2 cup<br /> Dried blueberries- 1/4 cup<br /> Dried cranberries -1/4 cup<br /> Flax seeds – 2 tbsp<br /> Dates – 1 cup (pitted)<br /> Walnuts – 1/4 cup</p> <p>Technique</p> <p>Dry roast the seeds, nuts and rolled oats individually in a pan for three-four minutes on medium flame. <br /> Add them to a mixing bowl and funky down collectively. <br /> Grind the pitted dates. <br /> Add the pitted dates, blueberry, cranberry, and honey and blend properly. <br /> Use clear palms to mix them properly. <br /> Pour the combination right into a lined baking tray, press and flatten to set right into a slab add some dried berries and press with the again of the spoon. <br /> Refrigerate for one hour to set the combo. <br /> Demold the slab and reduce it into bars or squares. <br /> Retailer in an air-tight container and will be saved within the fridge for 2 weeks.<br /> Wholesome Granola bar</p> <p>Elements<br /> Hazelnut-50gms, Walnut- 50gms, Dry Apricot-50gms<br /> Pistachio- 50gms, Oats- 100gms, Honey- 200gms</p> <p>Technique</p> <p>Roast the nuts at 150 diploma Celsius within the oven for 30minutes.<br /> Take it out and funky it.<br /> Warmth the honey to 105 diploma Celsius in a pan, add all of the left over elements into it and prepare dinner it for 2minutes.<br /> Take it out from the pan; put it on a silicon mat to flatten it with the assistance of a rolling pin.<br /> As soon as it has set and onerous, reduce it into desired shapes.<br /> Khoshaf</p> <p>Elements<br /> Dried Apricot -1 cup<br /> Dried Figs -1 cup<br /> Prunes -1 cup<br /> Raisins-1 cup<br /> Dates with out seed- 1cup<br /> Sugar- ½ cup<br /> Almond-1-2 nos<br /> Pine Nuts 2 tsp<br /> Walnuts-1-2nos<br /> Heat water-6 cups<br /> Dry Coconut Powder for Garnish  </p> <p>Technique</p> <p>Reduce the dried fruits into equal sizes apart from the prunes, that are higher left entire.<br /> In a big bowl or decanter, pour water within the sugar and both the vanilla or orange blossom after which stir.<br /> Add in all of the chopped fruits, dates and prunes to soak.<br /> Chill within the fridge for 3 to 4 hours minimal or in a single day.<br /> Add the nuts simply earlier than serving chilly in small bowls.<br /> Lamb Tagine with Dry Fruits</p> <p>Elements <br /> Olive Oil- 2 tsp, Lamb- 2 kg, <br /> Onion- 4 nos, Chopped Garlic- 1 tsp,<br /> Turmeric Powder- 1 tsp, <br /> Ginger- 1 tsp, Black pepper-¼ tsp,<br /> Saffron- a little bit, Contemporary coriander,<br /> Carrots-2 nos, Tomato Paste – 2<br /> spoons,Dry fruits,Dry Prunes ,<br /> Almonds, Dry peaches, Dry Apricot,<br /> Honey-  3 tbsp, Floor cinnamon- 1tsp, Salt to style</p> <p>Technique</p> <p>Place lamb in a big bowl and put 2 tsp of olive oil and toss to coat.<br /> Combine collectively cinnamon, salt, garlic, ginger, turmeric, and saffron in a big resealable bag. Add lamb to the bag and toss round to coat properly. Refrigerate for at the very least 8 hours.<br /> Warmth remaining 1 tablespoon olive oil in a. Add 1/3 of the lamb and preserve it for five to 7 minutes. <br /> Prepare dinner onions and carrots for five minutes. <br /> Stir in garlic and ginge prepare dinner for five minutes. <br /> Return lamb to the pot and stir with tomato paste, saffron, contemporary coriander and black pepper.<br /> 8. Convey to a boil, then scale back warmth to low. Stir till meat is tender. Add all dry fruits within the scorching pot and serve scorching.<br />  </p> <p>