Dry fruits and nuts are a convenient, long-lasting way to add nutrients and natural energy to your day. Here are ten favourites from our kitchen, and why people love them.
1. Almonds (Badam)
A good source of vitamin E, fibre, protein and magnesium. Soak overnight, peel and enjoy, or add to milk, sweets and porridge.
2. Walnuts (Akhrot)
One of the few nuts that provide plant-based omega-3 fats (ALA). Great on their own, in salads, baking and chutneys.
3. Cashews (Kaju)
Creamy and mildly sweet, cashews provide minerals such as magnesium, zinc and copper. Lovely in curries, sweets and snack mixes.
4. Pistachios (Pista)
A good source of protein and fibre, with plenty of crunch. Enjoy them plain, or use them in desserts and kahwa.
5. Dates (Ajwa and Safawi)
Naturally sweet, with fibre and potassium. Dates are a popular quick-energy snack and a classic way to break a fast.
6. Figs (Anjeer)
Soft, chewy figs bring fibre and minerals like calcium and potassium. Try them soaked, or chopped into desserts.
7. Raisins (Kishmish)
Green and black kishmish add natural sweetness to kheer, pulao and cakes, and make an easy snack for kids.
8. Dried apricots
Rich in fibre and potassium, and a source of beta-carotene. Kashmiri apricots are tangy, sweet and very versatile.
9. Chilgoza (pine nuts)
Energy-dense and rich in healthy fats, chilgoza is a premium treat with a buttery taste. A little goes a long way.
10. Dried berries
Cranberries, blueberries and strawberries add colour, fibre and plant compounds called antioxidants to breakfast bowls and bakes.
How much should you eat?
A small handful, around 25 to 30 grams, of mixed nuts and dry fruits a day is a sensible portion for most people. They are calorie-dense, so enjoy them as part of a balanced diet. Anyone with a nut allergy should avoid nuts, and people managing blood sugar or a medical condition should check with their doctor or dietitian first.
This article is for general information only and is not medical advice.