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There are hundreds and hundreds of varieties of fruit
available in the United States, either grown primarily in California, or
imported. To purchase hard-to-find citrus varieties, go to
Frieda's Produce,
owned by my friend, Karen Caplan. |
Rehydrating Dried
Fruits: Organic, unsweetened fruits rehydrate the best
while fruits cured with fruit juice or sucrose, such as papaya spears, may not
reconstitute well. Soaking liquid can be used as a sweet addition to baked
goods, hot cereals or dried fruit compotes. Store dried or rehydrated fruit in
airtight containers in the refrigerator.
Methods:
1. Place fruit in a Pyrex measuring
cup or glass bowl. Add boiling water or fruit juice in a 2:1 ratio to fruit.
Allow to sit for 15–45 minutes. Drain liquid. Voila, Fruit!, OR;
2. Cover fruit with water or juice.
Let sit overnight, covered, in the refrigerator.
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Dried Fruit Type |
Characteristics and Uses |
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Sweet, high in fructose and pectin. Unsulphured
apples are tan to slightly brown and leathery.
Use soaking liquid and chopped fruit in baked
goods such as muffins and quick breads, or with cereal or granola. Add to
fruit compotes.
| 1/4 cup (dry) contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 106 |
0.45 g |
0 g |
26 g |
2.7 g |
178 mg |
0.67 mg |
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Apricots
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Unsulphured apricots are naturally darker in
color than sulphured fruit. Add to
grain salads, stuffings, fruit compotes, trail mixes, muffins and cookies.
| 1/4 cup (dry) contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 107 |
1.47 g |
0 g |
25 g |
2 g |
520 mg |
1.56 mg |
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Bananas
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Soft, sweet, chewy strips. Eat as a snack or add
to fruit salads. |
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Candied
Fruit |
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Coconut
shredded and chips |
Unsweetened. Add to baked goods, cereals,
curries, and fruit salads. Store in airtight container in a cool, dark
place.
| 1/4 cup (dry) contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 128 |
1.34 g |
12.5 g |
4.7 g |
3 g |
105 mg |
0.65 mg |
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Currants
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From dried Zante grapes. Delicate sweetness. Add
to scones, muffins, cookies, and savory grain pilafs. Substitute for raisins
in recipes.
| 1/4 cup (dry) contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 102 |
1.4 g |
0.1 g |
26 g |
2.4 g |
321 mg |
1.17 mg |
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Deglet Noor Dates
Medjool Dates
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Very moist and high in potassium. Medjools are
large, succulent and sweet; good for stuffing with nuts or nut butter or
added to fruit salad. Use any type of date in cookie bars (with oats and
nutmeg) and in quick breads with roasted and chopped nuts, or simply as a
snack. Best refrigerated.
| 5 (medium) or 47 grams
contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 119 |
1 g |
0.1 g |
35 g |
3.5 g |
312 mg |
0.47 mg |
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Date pieces
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Available as dry version, dusted with oat flour
or undusted and very moist. Add to cookies, muffins, breads, hot cereals,
and snack mixes. Best refrigerated.
| 1/4 cup contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 122 |
0.88 g |
0.2 g |
32 g |
3.4 g |
290 mg |
0.5 mg |
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Figs
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Plump, moist, and sweet. Good source of fiber
and minerals. Figs were probably one of the first fruits to be dried and
stored by man. Although considered a fruit, the fig is actually a flower
that is inverted into itself. The seeds are drupes (or the real fruit). Figs
are the only fruit to fully ripen and semi-dry on the tree. They are
generally available twice each year, in June and again in late August or
September. Both crops are harvested from the same tree.
 | Black Mission
- Are deep purple with pink flesh. |
| Brown Turkey
- Pear-shaped with violet to brown skins. |
| Adriatic
- Transplanted from the Mediterranean, the Adriatic fig is the most
prolific of all the varieties. The high sugar content, retained as the
fruit dries to a golden shade, make this fig the prime choice for fig bars
and pastes. |
| Calimyrna
- Noted for its delicious nut-like flavor and tender, golden skin, the
Calimyrna fig is the popular favorite for eating out of hand. As the name
implies, the Calimyrna is the California version of the Smyrna fig, which
was imported by a San Joaquin Valley grower. |
| Celesteb
- Medium and pear-shaped, with a purple skin and pinkish pulp.
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| Kadota
- The Kadota fig, the American version of the original Italian Dattato, is
thick-skinned and possesses a beautiful creamy amber color when ripe.
Practically seedless, this fig is a favorite for canning and preserving as
well as drying. |
| Magnolia
- Large, with a pinkish-yellow flesh and amber skin. |
| Mission
- Named for the mission fathers who planted the fruit as they traveled
north along the California coast, the Mission fig is famous for its
distinctive flavor. The fresh fruit exhibits a deep purple shade which
darkens to a rich black when dried, making this fig an esthetic, as well
as an edible, delight in all recipes. |
| 2 contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 96 |
1 g |
0.4 g |
24 g |
4.4 g |
270 mg |
0.85 mg |
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Mango
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High in vitamins A and C; good source of
potassium. Great in fruit salads, chicken salad, and stir-fries. |
Peaches
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Use in baked goods and fruit compotes. To make
fruit compote, simmer with fruit juice, lemon peel, and a cinnamon stick.
| 1 ounce contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 77 |
1 g |
0.1 g |
17 g |
1.8 g |
262 mg |
0.86 mg |
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Pears
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Simmer in water or fruit juice with other dried
fruits, orange or lemon rind, cinnamon and nutmeg. Serve on hot cereals and
waffles, or pancakes and yogurt as a dessert.
| 1 ounce contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 78 |
0.62 g |
0.1 g |
18 g |
3.8 g |
167 mg |
0.70 mg |
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Pineapple
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Unsweetened variety is simmered in pineapple
juice before drying. Eat as a snack. Soak in water for a softer texture. |
Prunes
Pitted and Unpitted |
Use in fruit compotes, savory roasted chicken
dishes, stuffing, or as a dessert.
| 1 ounce (about 3–4 small)
contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 67 |
0.74 g |
0.15 g |
17 g |
2 g |
211 mg |
0.70 mg |
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Raisins
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Use in cookies, cereals or grain dishes, and as
part of snack or trail mixes.
| 1/4 cup contains: |
| calories |
protein |
fat |
carbohydrates |
fiber |
potassium |
iron |
| 108 |
1.1 g |
0.17 g |
28 g |
1.4 g |
272 mg |
0.75 mg |
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from wholefoods.com
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