5 Healthy Ways to Add Dried Fruit Into Your Meals

  • 2 min read

Adding dried fruit to your meals not only adds a little variety, but it also adds fiber, micronutrients and antioxidants. According to Authority Nutrition, dried fruit can be even healthier for you than fresh fruit. It has 3.5 times the fiber, vitamins and minerals. If you’re looking to add some extra fiber into your diet, or you want a healthier way to sweeten your meals, there are plenty of ways to sneak it in.


For breakfast, you can add a variety of different dried fruits into your daily cereal or oatmeal. When you get bored with raisins or dried cranberries, switch it up with some dates or apricots. Each dried fruit has a different benefit.

When you add in your dried fruit in the morning, just remember that it does have a significant calorie count and sugar content, so don’t go too crazy. As a reference, remember that one ounce of raisins carries 84 calories. Nearly all of them are from sugar.


You can always add some dried fruit to your daily salad, or simply pack it in with your sandwich for lunch. A simple salad with mixed greens, walnuts and cranberries has all of the calories and flavor you could ask for. Pair it with a balsamic or raspberry vinaigrette to bring out the flavor of the fruit.

If you’re packing your lunch, you can always pack some extra vitamins in with Second Nature’s California Medley. It’s a combination of raisins, dried cranberries, pistachios and almonds that makes a perfect midday snack.


If you’re a big fan of stir fry, try throwing in some golden raisins or dried cranberries in with your chicken and veggies. It’ll give your dish a little extra kick. If you’re looking for a sauce to pair with your stir fry, try a plum or teriyaki sauce for some extra flavor.

Stir fry isn’t for everyone though. You can always try adding dried fruit to some of your dinner side dishes. Simply add in some dried fruit in with your rice, or toss fruit and nuts in with your green beans. Dried fruit really goes well with a wide variety of grains and green vegetables.

Whether you’re looking to add in extra flavor or vitamins, you can’t go wrong with dried fruit. You can even use them as a sugar replacement in some of your recipes. Eating healthy is easy, all you have to do is think a little bit differently.