Forbidden Fruits紫禁城水果

Posted by: admin发布者：管理员

Dried fruits and vegetables are high in fiber and carbohydrates and low in fat, which is good since part of the food pyramid says that we need to eat fruit on a daily basis.干制水果和蔬菜是高纤维和碳水化合物和低脂肪，这是好的，因为一部分的食物金字塔说，我们需要吃水果每天。 The only down side to dried fruits is that they are calorie dense compared to fresh fruit, so the recommended serving size is half that of fresh fruit.唯一下降的一面干果的是，他们密集的热量相比，新鲜水果，因此建议服务是成功的一半大小的新鲜水果。

Since a piece of fruit is mostly water, the drying process concentrates the natural sugars and can feed our sweet tooth better than candy and other sweet foods.由于一块的水果主要是水，浓缩干燥过程中的自然糖，可以提供我们的甜牙齿优于糖果和其他甜食。 Unlike candy, dried fruits contain vitamins and nutrients present in the fresh fruit.不同于糖果，干果含有维生素和营养物质存在于新鲜水果。 Depending on the fruit, it can contain folate, antioxidants, vitamin C, and vitamin A.根据不同的水果，它可以包含叶酸，抗氧化剂，维生素C和维生素A

There are a couple of different ways to dry fruit.有几个不同的方式来干果。 I’m sure you’ve heard of sun dried tomatoes?我敢肯定你听过太阳晒干西红柿？ You can dry fruit outside in the sun but this requires low humidity and 3-5 consecutive days of 95 degrees or above.您可以干果外面的太阳但这需要低湿度和3-5天的95度或以上。 You can also dry fruit in the oven but this can get expensive as the over has to be on for a long time and the fruit often comes out darker and more brittle.您也可以干果中的微波炉，但这个可以作为昂贵的，必须在很长一段时间的水果常常出来黑暗，更脆。 Also, vitamin C is destroyed by heat.此外，维生素C被破坏的热量。

Although you don’t need a food dehydrator to dry fruit, there are benefits to owning one — you can use it to dry more than fruit.尽管你不需要脱水食品，以干果，有效益拥有一个-您可以使用它来干以上的水果。 Dehydrators can be used to dry meat for jerky as well as fruit.脱水食品商可用于干肉的肉干以及水果。 Even if you don’t eat jerky, you can use it to make dog treats.即使你不要吃干，您可以使用它来使狗对待。

Dried fruit takes up less space than regular fruit.干果占用更少的空间比普通水果。 A cup of pineapple slices may contain four slices while a cup of dried pineapple slices may have twice as many.一杯菠萝片可能包含4片，而一杯菠萝干片可能有两倍之多。 Since there is no water, it takes up less space.由于没有水，它占用更少的空间。 A handful of raisins give the same daily benefit as two cups of grapes.少数葡萄干给予相同的每日受益两杯葡萄。

Because dried fruits contain concentrated amounts of sugar, they are popular in cereals, breads, and trail mixes.由于干果集中包含大量的糖，它们是流行在谷类，面包，混合和线索。 Probably the most popular is raisins which are used in cookies, cakes, and sweet breads.也许最流行的是葡萄干是用于饼干，蛋糕，甜面包。 It only takes a couple of handfuls of raisins to get most of the daily allowance for vitamin C and A. Because they’re naturally preserved, dried foods make great lunchbox and after school snacks.只需要一两个handfuls葡萄干获得大多数每日津贴，维生素C和A ，因为他们自然保存，冻干食品作出巨大午餐盒和放学后小吃。

Sea Bass with Dried Fruit Salsa 鲈鱼与干果萨尔萨
Makes 4 servings使第4份

Each serving equals 1/2 cup of fruit or vegetables每个服务等于1 / 2杯的水果或蔬菜

Ingredients 成分

4 (5 to 6 ounce) sea bass fillets, about 1-inch thick) 4 （ 5至6盎司）鲈鱼鱼片，大约1英寸厚）
2 tsp olive oil 2小勺橄榄油
2 tsp ground coriander 2小勺地面香菜
1 tsp ground cumin 1小勺孜然地面
¼ tsp cinnamon 6.3小勺桂皮
¼ tsp cayenne pepper 6.3小勺辣椒
¾ tsp salt ¾小勺盐
¼ cup of each 6.3每一杯 dried fruit干果 , mango, papaya, cherry, and pineapple ，芒果，木瓜，樱桃，菠萝
1/3 cup apple juice or cider 1 / 3杯苹果汁，或苹果酒
2 Tbsp cider vinegar 2大勺苹果醋
2 Tbsp apricot jam 2大勺果酱杏
2 Tbsp chopped cilantro 2大勺切碎胡荽叶

Rub fish with olive oil.摩鱼，橄榄油。 Combine coriander, cumin, cinnamon and cayenne pepper; mix well.联合收割机香菜，小茴香，桂皮，辣椒;以及混合。 Set aside ½ teaspoon of the mixture for the fruit salsa.撤销半茶匙的混合物对水果萨尔萨。 Add salt to remaining mixture.添加盐其余的混合物。 Rub seasonings over both sides of fish.摩调味料超过双方的鱼类。 Heat a large nonstick skillet over high heat until hot.大热不粘熟了高温，直到热点。 Add fish.购买鱼类。 Reduce heat to medium, cook 3–5 minutes or until fish is browned and seared.减少热量中等，厨师3-5分钟或直至鱼即可和烙印。 Turn fish over; cook about 5 minutes or until fish is slightly firm and flaky.反过来鱼以上;煮约5分钟或直至鱼略有坚定和片状。 Combine联合收割机 dried fruit干果 , juice, vinegar and ½ teaspoon reserved seasoning mixture in a small saucepan or microwave-safe dish. ，果汁，醋和保留半茶匙调味料混合在一个小平底锅或微波安全碟。 Bring to a boil.把烧开。 Stir in jam.在果酱搅拌。 Let stand 5 minutes.让我们站在5分钟。 Transfer fish to serving plates.鱼转移服务牌照。 Top with fruit salsa and sprinkle with cilantro.顶果碱蓬和撒上胡荽叶。

Nutritional Analysis: Calories 337, Fat 6g, Calories from Fat 16%, Protein 28g, Carbohydrates 43g, Fiber 3g, Cholesterol 58mg, Sodium 241mg.营养分析： 337卡路里，脂肪6克，热量来自脂肪16 ％ ，蛋白质28克，碳水化合物四三克，光纤的3G ，胆固醇58mg ，钠241mg 。

Resource : 资源： Healthy Meal Planning健康膳食规划