Tu B'Shvat, the Feast of Tabernacles, is associated with a table laden with dried fruits. This is a custom that has been preserved since the days of the exile: the Jews ate dried fruits on this holiday in memory of the fruits of the Land of Israel.
The dried fruit group includes the 'classic' fruits such as dates, plums, apricots, bananas, raisins and figs, to which additional fruits have been added over the years - from kiwi to strawberries.
What are the advantages and disadvantages of dried fruits?
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Benefits of dried fruits:
- High content of dietary fiber – Dietary fiber is important for maintaining proper functioning of the digestive system and preventing constipation. In this regard, prunes and figs are particularly prominent. Those who suffer from a tendency to diarrhea should avoid dried fruits, for fear of aggravating the condition.
- High content of minerals such as calcium, iron and potassium.
- High content of phytochemicals (Plant substances associated with a reduced risk of chronic diseases such as cardiovascular disease) – For example: Raisins are rich in bioflavonoids that help balance cholesterol levels and improve blood flow, as well as reduce the risk of heart disease; plums and apricots are rich in beta-carotene – a powerful antioxidant.
Disadvantages of dried fruits:
- High sugar content
- High caloric value
- Addition of various processing materials – For example: food coloring, sulfur compounds (may cause allergic reactions and short-term seizures in people with sensitivity).
Tips for consuming dried fruits:
- It's all relative - despite the high caloric value, dried fruit is clearly preferable to other snacks such as cakes, cookies, snacks and chocolate.
- Natural is better – Natural dried fruits such as raisins, plums and apricots are preferable to fruits that contain added sugar such as papaya, pineapple and banana – these are, for all intents and purposes, a candy.
- Don't forget to wash – we don't know where the fruit came from or under what conditions it was dried, so it is recommended to wash the dried fruit thoroughly, even in hot water – this both cleans and improves texture and flavor.
Healthy recipes with fruit in honor of Tu B'Shvat from the book 'Lose Weight with Olga Raz':
Hot-cold apple:
Materials:
- 4 hard apples
- Cinnamon to taste
- Diatype spoon
- Low-calorie vanilla ice cream
- Orange peel
How to prepare:
1. Core the apples and slice into rings about 1/2 cm thick. Arrange on a baking sheet.
Lightly grease a baking sheet, sprinkle with cinnamon and diatomaceous earth, and grill until lightly browned.
2. Place a few apple slices on each individual plate and top with a scoop of ice cream, garnish with a peel.
Grated orange and serve.
Reduced calorie pancakes:
Materials:
- 1 egg
- 1 white cup 0%-1.5% fat
- 3 tablespoons wholemeal flour
- 3-4 sachets of artificial sweetener
- 10 dried apricots, chopped small
- Oil spray
How to prepare:
1. Mix all ingredients in a bowl until smooth.
2. Spray an electric frying pan or non-stick frying pan with olive oil and heat.
Pour the batter into the pan. When bubbles begin to appear, flip and fry on the other side.
Fry in a regular pan or a non-stick pan.
• Dr. Olga Raz is the head of the Department of Nutritional Sciences in the Faculty of Health Sciences at Ariel University
