I’m Praisin’ the Raisin!

Happy National Raisin Day!  The snack you loved as a child is just as good for you as an adult.

Raisins are naturally fat and cholesterol free, and are a terrific low sodium snack.  They come from various grapes, which is why you can find them in white, golden and red-purple varieties.  Since dried fruit counts towards your daily 2-3 servings of fruit a day, raisins are a great way to meet at least one of those servings!

Despite their tiny package, raisins pack a strong nutritional punch.  They provide 2-3 grams of fiber per quarter cup serving.  Fiber promotes colon and digestive health because of its bulking properties, relieving constipation and protecting against irritable bowel syndrome and other gastrointestinal disorders.  Some people steer clear of raisins due to the sugar content.  However, if you keep portions under control when eating raisins, they can provide quick energy in a healthy, natural way.  Eating a serving of raisins about an hour before a workout, or as an afternoon snack can give you the energy you need to carry out the activity.  Raisins are also a good source of iron and B-vitamins.

Other ways to enjoy raisins:  Try adding raisins to salads as a nice topping instead of higher fat croutons.  If you are a cookie lover, add raisins to your chocolate chip cookie batter, or boost the fiber of your oatmeal cookie by adding raisins for an oatmeal raisin cookie.  I love adding raisins to my morning oatmeal or high fiber dry cereal with nonfat milk.  Earlier this month, we discussed ancient grains like bulgur and quinoa.  Raisins mix in great to side dish recipes such as these.  Sprinkle a bit of cinnamon too and you have a very nutritious, sweet side!

The tiny boxes of raisins are perfect for tiny hands.   With all the health benefits raisins offer they are a perfect sweet snack that you can feel good about giving to your children.  For those picky eaters, try this fun snack called, “Ants on a Log”.  Cut up celery stalks into 2 inch pieces.  Spread peanut butter on the inside groove of the celery.  Place the raisins along the peanut butter and voila!  Ants on a log!

Young or old, raisins are always a sweet and healthy addition to your menus!  How do you like to eat your raisins?

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