The rise of vegan and vegetarian diets has made dried fruit a star thanks to its high protein content. Let's discover other options beyond the classic almond, the leader in our country in both surface area and production.
Cultivation
The cultivation of dried fruit in Catalonia is mainly distributed in areas with a dry and Mediterranean climate. Almonds dominate in the regions of Lleida (Segrià, Garrigues) and also have a presence in the south, such as in Camp de Tarragona and the interior of Terres de l'Ebre. Hazelnuts are concentrated mainly in the regions of Tarragona, especially in Baix Camp and Alt Camp. As for carob, it is typical of the coast and pre-coast. On the other hand, pistachios and walnuts have been gaining ground inland, in irrigated areas. Overall, the dried fruit map reflects a clear adaptation to the climate and water availability of the territory.
Varieties
Almonds, now irrigated
The almond is the nut crop with the largest cultivated area
The first domesticated almond trees in history are from Persia and the Middle East, just like the olive tree and the grapevine. The Phoenicians spread them throughout the Mediterranean, including our region. Today, the move towards irrigation has boosted almond production. In addition to its economic weight, it stands out for its nutritional value: it is rich in calcium and magnesium, key nutrients for bone health.
Eat hazelnuts, they are from my country
Els Pets already sang it in 1989, and the message remains very current.
Despite having a Protected Designation of Origin (the DOP Reus Hazelnut), hazelnut cultivation has decreased drastically in recent decades, largely due to competition from imported products. As a curiosity, in our territory we have been eating them since the Mesolithic period, as archaeological remains have shown.
Carob, more fashionable than ever
The carob has gone from being an almost residual crop to experiencing a real revival
The increase in international demand and its resistance to drought –a key factor in the current climate change context– have driven its cultivation. It is used as a substitute for cocoa, an ingredient that has recently experienced significant price fluctuations. Carob gum (E-410), widely used as a food stabilizer, is also extracted from carobs.
The snow, a classic that endures
They are also part of Catalan agricultural tradition, albeit with a more discreet presence
Walnuts, like almonds, hazelnuts and pine nuts, were commercialized by the ancient Romans, who brought them throughout their empire. Hence their appearance in their recipes.
Pistachio, the desired green
International demand has caused pistachio cultivation to grow significantly in Catalonia
Although the pistachio tree needs years to start producing, market interest has driven its planting. Nutritionally, it is also a very interesting dried fruit: a moderate daily serving of pistachios can help prevent cardiovascular diseases.
Composition
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20%
Greyxos
Proteïnes
50%
Carbohidrats
20%
Aigua
10%
20%
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20%
10%
Greixos
Proteïnes
Carbohidrats
Aigua
20%
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Greixos
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Carbohidrats
Aigua
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Benefits
The recommended amount of nuts is 20 to 30 grams per day (a small handful), preferably raw or roasted, without added salt or sugar. This is approximately equivalent to 4-5 walnuts or about 10-15 almonds or hazelnuts. They are rich in healthy fats, but very caloric, which is why it is important to moderate their consumption. We highlight their virtues:
1.
Aporten molta energia
Ideals per fer exercici físic prolongat. A més, contenen magnesi, que ajuda a reduir el cansament i la fatiga.
2.
Improve cardiovascular health
They have healthy fats (monounsaturated and polyunsaturated) and help to reduce cholesterol and control blood pressure
3.
They have an antioxidant effect
Thanks to vitamin E, which protects cells and helps slow down aging.
4.
Aid digestion
They contain a lot of fiber, which aids intestinal transit.
5.
They are very filling
They reduce the feeling of hunger between meals. Therefore, even if they have many calories, they can help control weight.
6.
Provide plant-based proteins
For this reason, they are very useful in vegetarian and vegan diets.
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