A festive treat. Dried fruit in all its tasty varieties is traditionally one of the main foods featuring on the Christmas table. Statistics back this up: in Italy consumption peaks during December and January, but other European countries also turn to these foods when preparing typical festive dishes. Treating ourselves to nuts and dates exclusively during the Christmas period is a shame though as these are highly nutritional foods with considerable dietary advantages for daily eating. In fact the addition of dried fruit at the end of a heavy meal is a mistake in terms of increased calories and therefore kilos when we get onto the scales.

Seeds and fruits. The expression 'dried fruit' means both nuts in their shells such as almonds, walnuts, pistachios and peanuts as well as fleshy fruit that has undergone a dehydration process including figs, apricots, prunes and raisins. During the dehydration process the fruit sheds water and some of its vitamins but on the other hand fibre, sugars and minerals become more concentrated.

High in fat but low in cholesterol. In this first article we will be dealing with nuts. These are particularly calorific but their high lipid content is partially made up for by their fats that are mainly unsaturated and cholesterol-free.

Calorie hit list. The calorie hit parade is headed up by walnuts and hazelnuts which feature 650 and 700 kcal per 100g, only slightly more than pistachios, almonds and peanuts at around 600kcal. This means that quantities consumed should be carefully monitored, especially for people following a strict diet. In general don't over exaggerate eating these nuts, also because they can cause digestion problems.

Nuts for all tastes. Historically considered a symbol of good luck for the Romans, walnuts on sale today fall mainly into two types: the homegrown variety, the Sorrento walnut, and the Chandler, from America. Walnuts from Brazil have recently become popular, their shell having a dark, triangular shape. When buying these nuts pay attention to the processing they have undergone. Be aware that a shiny shell is obtained through chemical substances (sulphurous anhydride or oxygenated water), whilst a darker colour and fibrous residue indicates a more natural treatment or a simple wash with water. 

Treasure in a shell. Walnuts contain almost 62g fat per 100g, 90% of which is unsaturated. Their main plus is the omega-3 content, the fat acid protecting the heart that is also contained in fish. In particular the amino acid l-arginina, a protein component, is essential for the prevention of atherosclerotic damage in blood vessel walls. Latest research has shown that walnuts also protect against breast cancer, thanks to the presence of fito-estrogen. Finally the nuts also contain good amounts of iron, calcium, potassium and phosphorate, and last but not least vitamins A, B and C.

Hazelnuts… are fairly similar to walnuts and have always been used in the preparation of elegant patisserie products such as creams, nougats and pralines. The hazelnut plant originates from Asia Minor and was brought to Italy by the Romans who produced them as gifts to promote happiness. Today the best quality hazelnuts in Italy are the Gentile Tonda of the Langhe grown in the Alba region in Piedmont. These nuts are distinguished by their vitamin A, B1, B2 and E content which however are largely lost during the roasting process.

Small seeds, rich in qualities. Almonds are extremely versatile and are produced from a tree belonging to the peach family. Apart from their use in the kitchen where they are an ingredient included in nougat, sugar candies and macaroons as well as barley water, they are also found in chemists, sold as oil. Bitter almonds are used in medicinal and cosmetic products and are never eaten raw, as they are slightly poisonous due to the presence of small quantities of cyanide. Whilst the unsaturated fat content of almonds is around 52g per 100g (among the lowest of all nuts) the potassium, calcium and phosphorate content is among the highest. The amount of protein present is also significant: 20g per hectogram, making them a favourite basis of a vegetarian diet. The advantages of almonds include their strengthening powers for convalescents or the run-down. Sweet almond oil helps combat dry skin and stretch marks and nourishes dry hair.

A tasty drink. What about trying a delicious, thirst-quenching drink made of almonds: take a handful of fresh nuts, mince them finely until they form a paste then dilute the mixture with fresh water and sugar.

A glamorous snack. We often munch peanuts and pistachios (along with almonds among the least fatty nuts at less than 50g per hectogram) with our aperitifs and cocktails. They have a high protein content, especially 'American nuts' (almost 24g), but their mineral salt content (mainly phosphorous and potassium) is less capable of being assimilated due to the presence of fitic acid, which hinders intestinal absorption. Additionally, peanuts are liberally treated with preservatives in order to avoid the risk of developing mould capable of producing the dangerous aflatoxin, the most powerful natural carcinogenic substance in existence.

Watch out for salt. As opposed to peanuts, which are imported, pistachios are grown in Italy and cultivated in Sicily, at Bronte. They contain good amounts of potassium, phosphorate, calcium and iron. Very high in fibre (11g), they also contain vitamins A, B and C. But watch out for their salt content: snacks on sale are often extremely salty and therefore it is best not to eat too many. For this reason dried or naturally roasted seeds are recommended.