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

Express News Service

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

“Pandemic made folks extra well being aware. As a outcome, 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 are mentioned to be good for haemoglobin ranges and wholesome pores and skin, too.” 

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

But, usually, dry fruits are being really helpful as a wholesome snacking choice. Health specialists counsel assorted dry fruits might be excellent for those that are likely to skip their meals attributable to 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. Also, three to 4 dates or raisins will help 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 similar could be completed with dry fruits combined with oats. Adding the paste of almonds, cashew, and peanuts in curries and aspect dishes, too, are wholesome choices,” she says. 

Kozhikode native and an govt chef primarily based in Abu Dhabi, Shibin Ok P, says dry fruits and nuts are believed to maintain coronary heart ailments away. “Cashew nuts have mono-saturated fat which is sweet for these with coronary heart ailments. 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. 

Executive 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, desserts, and salads, this unique nut is utilized in many recipes, and is standard amongst all age teams. Though pistachio, cashew and almonds nonetheless rule, apricots are additionally used for savoury dishes and desserts.” 

Dry fruits and youngsters
Manju says dry fruits could be given to  even infants aged seven months and above. Instead of sugar, the mashed pulp of soaked dates and raisins could 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 youngsters. “I counsel 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 

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


  • Blend collectively soaked dates, combined nuts, banana and 1 cup milk and make a clean 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

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


  • 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 nicely. 
  • Use clear fingers to mix them nicely. 
  • 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 combination. 
  • Demold the slab and reduce it into bars or squares. 
  • Store in an air-tight container and could be saved within the fridge for two weeks.

Healthy Granola bar

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


  • Roast the nuts at 150 diploma Celsius within the oven for 30minutes.
  • Take it out and funky it.
  • Heat the honey to 105 diploma Celsius in a pan, add all of the left over substances 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.
  • Once it has set and onerous, reduce it into desired shapes.


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
Warm water-6 cups
Dry Coconut Powder for Garnish  


  • Cut the dried fruits into equal sizes besides for 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

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- just a little, Fresh coriander,
Carrots-2 nos, Tomato Paste – 2
spoons,Dry fruits,Dry Prunes ,
Almonds, Dry peaches, Dry Apricot,
Honey-  3 tbsp, Ground cinnamon- 1tsp, Salt to style


  • Place lamb in a big bowl and put 2 tsp of olive oil and toss to coat.
  • Mix collectively cinnamon, salt, garlic, ginger, turmeric, and saffron in a big resealable bag. Add lamb to the bag and toss round to coat nicely. Refrigerate for at the very least 8 hours.
  • Heat remaining 1 tablespoon olive oil in a. Add 1/3 of the lamb and preserve it for 5 to 7 minutes. 
  • Cook onions and carrots for 5 minutes. 
  • Stir in garlic and ginge prepare dinner for 5 minutes. 
  • Return lamb to the pot and stir with tomato paste, saffron, contemporary coriander and black pepper.
  • 8. Bring 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.


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