Grab a Box of Raisins for National Raisin Day (and 3 Recipe Ideas)

Did you know that raisins are just dehydrated grapes that people have been eating for thousands of years? Humans have been indulging their sweet tooth with raisins since BCE! On April 30^th crack open up a box of these sweet dried grapes for National Raisin Day!

While they are commonly referred to as “nature’s candy,” this tasty snack is actually very healthy. Despite their small size, raisins are packed with nutrients that provide you with energy. They are also rich in fiber, vitamins, and minerals, making them the perfect snack for growing kids or a hungry adult!

Given their sweet and healthy profile, it should come as no surprise that many recipes call for raisins. From cookies to bread, most foods just taste better with a touch of added sweetness. You can also top your favorite breakfast cereal with a handful of raisins for extra energy in the morning.

Health Benefits of Raisins:

Although raisins are small, their health benefits are mighty. While the profile of grapes changes as they are dehydrated into raisins, they still keep many of their important nutrients. Some health benefits of raisins include:

Fiber: Raisins are full of fiber, just ½ cup will provide you with 3.3 grams! Fiber helps keep you full, regular, and can lower your risk for developing some chronic diseases.

Iron: Raisins are considered a good source of iron! A half cup of raisins provides you with 7% of your recommended daily allowance. Iron is utilized in the process of making red blood cells and then helps these cells carry oxygen to the cells in the body.

Calcium: Raisins have approximately 45 mg of calcium per ½ cup serving. Calcium is essential for building and maintaining strong bones and teeth.

Antioxidants: Raisins contain many antioxidants, also known as phytonutrients. Antioxidants help remove free radicals from your blood that can cause damage to your cells and DNA.

Antimicrobial Compounds: There are phytochemicals in raisins, including oleanolic acid, linoleic acid, and linolenic acid, that help fight the bacteria in your mouth that can cause cavities.

3 Delicious Recipes with Raisins:

Raisins taste delicious alone or baked into a yummy treat. Here are a few of my favorite foods that call for raisins in the recipe:

Irish Soda Bread: You can make Irish soda bread dough at home in under 15 minutes. Recipes for Irish Soda bread differ, however, what they all have in common is raisins!

Oatmeal Raisin Cookies: Full of oats and plenty of raisins, these cookies are chewy in the center and crisp around the edges. Many oatmeal brands have a recipe for these cookies right on the container because they are so popular!

Cinnamon Raisin Bread: This yummy breakfast treat is simple to make and a great way to start your morning. This bread is so good fresh out of the oven that you do not even need to add anything else to it! Check out page 254 in my cookbook Enjoying Food Peace: Recipes and Intuitive Eating Wisdom to Nourish Your Body and Mind.

Whether you’re eating raisins by themselves or in a baked good, you can’t go wrong! Raisins are a great addition to your day and will provide many health benefits. Try out one of these recipe ideas to celebrate National Raisin Day!

Your Turn to Action: What is your favorite recipe with raisins? Let me know in the comments below.