Dried Fruit

Deliciously healthy, dried fruit is a great energy provider and low in fat whether eaten on their own or used in recipes.

Little packs of dried fruit are very handy for packed lunches.

An essential ingredient for any chef, they are regarded as a staple cooking element for a variety of dishes.

Offering a number of health benefits, dried fruits rank low on the glycaemic index which means they are absorbed slowly from the stomach into the bloodstream.

This has the effect of making you feel fuller for longer and should (hopefully) prevent binge eating.

High in iron, potassium, selenium and other beneficial minerals, dried fruits are a good source of fibre as well as vitamin A.

And if this isn't enough reason to eat them regularly, they are also natural laxatives!

Here is more information on Julian Graves dried fruits.

Apricots

Julian Graves' top selling product is packed with the antioxidant beta-carotene, a form of vitamin A that is essential for growth, healthy hair, skin, bones, teeth, and eyes.

Full of fibre, apricots protect the health of the gut and provide calcium and magnesium, which may help prevent osteoporosis.

Apricots are also considered a cold busting food as the betacarotene they contain is converted by the body to vitamin A which can help stimulate the immune system.

Although great when eaten straight from the bag, another good way to eat them is to wash them well, place in a bowl and pour boiling water over them and leave them to plump up for several minutes.

Bananas

Low in fat and high in carbohydrates, the banana is one of nature's most efficient energy providers.

They are also high in iron, potassium, fibre and vitamin B, which can help stave off conditions such as anaemia, high blood pressure, constipation and depression.

Dried banana chips also make tasty snacks.

Currants

These tasty raisin like fruits contain good amounts of Vitamin C - vital for its general immunity boosting qualities - and high levels of Vitamin A, niacin, pantothenic acid and biotin.

Dates

Dates are among the sweetest of dried fruits as they contain up to 70 percent of natural sugar.

In the dry, desert like regions of North Africa and the Middle East, where dates have been cultivated for more than 4,000 years, they provide an important source of carbohydrates and are highly energising and nourishing.

Unlike most fruits, dates contain almost no vitamin C. However, they are high in dietary fibre and have some potassium and iron.

As an energy food, they can be packed in lunchboxes as an alternative to chocolate.

Dried dates can be plumped up by soaking in hot water or juice for about 15 minutes.

They make delicious additions to stuffings, pilafs, quick breads, and muffins. But remember, they are intensely sweet, so a little goes a long way.

Figs

Dried figs are a good source of fibre, calcium, potassium and iron and have the highest protein content of all dried fruits. High in natural sugars, they are great energy foods, support blood formation and, when soaked and rehydrated, are helpful to intestinal function.

Dried figs are a great natural way to kickstart a child's lazy gut as they are natural laxatives.

They can be eaten straight from the packet or soaked and then cooked.

Prunes

Prunes are a very rich source of fibre which is good for keeping bowel movements regular. They're also the richest source of antioxidants, essential for countless processes in the body - from keeping your skin healthy, to boosting your ability to detoxify, thus protecting you from disease and ageing.

And with double the level of antioxidants of any other fruits or vegetables, prunes have great potential to eradicate damaging free radicals.

Prunes are also fat free and high in minerals such as potassium and iron.

They are great for eating as a snack on their own or they can be blended with yogurt (or low fat fromais frais) and a banana or other fruit to make a tasty smoothie. Or they can be eaten witih a breakfast cereal to add extra fibre.

Raisins

Dried seedless grapes, raisins contain some calcium, iron and potassium while their natural high sugar content makes them an ideal energy food. They are great as a snack, particularly the Thompson Seedless Raisins as they are sweet and soft to eat.

Children should be encouraged to eat them in preference to salty or fatty snacks.

Sultanas

A good source of energy, they contain vitamins B1 and B2 and various minerals. Sultanas, from the seedless sultana, are good to use when baking.

Crystallised Ginger

Ginger dates back more than 3,000 year but became popular in the Middle Ages after Marco Polo's trip to the Far East.

Crystallised ginger adds a wonderful zing to all types of dishes, including cakes and salads.

It can also be used in a wide range of recipes from Ginger Beef to Ginger Cashew Rice.

It is great chopped in cakes or biscuits and is excellent for decorating cakes instead of traditional marzipan and icing.

Ginger is also the perfect garnish to a Christmas Day melon starter while for parties, try putting pieces of crystallised ginger onto toothpicks as a sweet appetizer.

Glacé Cherries

Not only do they taste great, but it is believed that the antioxidants in cherries may also help relieve the pain from conditions such as arthritis and gout as well as help fight cancer and heart disease.

Glacé cherries are extremely versatile. They are ideal for use in recipes, for cake decoration (particularly as an alternative to marzipan and icing) or for satisfying a sweet tooth.

And finally, no celebratory Bucks Fizz is complete without a glacé cherry or two in the glass!