Dried fruit has many health benefits. Prunes have a natural laxative effect due to fiber content and naturally occurring sorbitol. Dates are also extremely healthy providing fiber, iron, antioxidants and potassium. Dried apricots, figs and raisins are also loaded with fiber, potassium, Vitamins A and C and antioxidants.  

While it is true that they are high in calories and naturally occurring sugars, eating dried fruit in small amounts, particularly instead of chips or other processed snacks, can be healthy indeed. The best ones to buy do not have any added sulfites if you have sensitivities and definitely no added sugars! Don’t know what to do with all of those dried up prunes? Try this recipe to help “get you going” or as a delicious, filling treat. 

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

Dried Fruit Compote 

1. Use 5-6 each of pitted prunes, dates, apricots and figs (you can also remove the pit after cooking). 
2. Place in a small pot and add water just to cover. 
3. Bring to a boil and then turn down to simmer for 15-20 minutes. 

 Number of servings: 6 Nutrition per serving: 183 Calories, 48g Carbohydrates, 6g Fiber, 2g Protein, 53mg Calcium, 1mg Iron, 460mg Potassium