Fruit is an important part of a balanced diet and a great way to add healthy energy into your day. When you are on the go it's nice to have a quick snack of dried fruit on hand. There are so many ways to sneak dried fruit into your diet. Dried fruit can be a great addition to so many types of foods, here are just a few to try out:

• Make some homemade granola to put on your yogurt.

• Throw into a Trail Mix of nuts.

• Add some on top of your bowl full of cereal.

• Making an awesome salad means color, toss some delicious dried fruits on it!

• Add a couple of handfuls of dried fruit when making homemade muffins.

• Mix into a cookie dough batter instead of chocolate.

• Put on the outside of a cheese ball to add color and zest.

• Add into a sandwiches to add some chewy and yummy flavor.

• Toss the small boxed dried fruits into lunches.

There are so many great dried fruits to choose from: Blueberries, mangos, bananas, apples, strawberries, dates, pineapple, apricots, cherries, kiwi…the list is endless. But two of the most abundant and popular are the dried grape and cranberry. Which one is better for you? There is a great debate between the classic Raisin and the sweet Craisin. Many of us go towards the Craisins option, cause they are sweeter, tangy and quite delicious. But have you looked at the facts between the two? Which one really is better for you? Here are some interesting findings to teach you a bit more about these wrinkly little morsels.

Protein- Raisins have a bit more protein.

Raisins 1.2g VS. Craisins 0.03g

Sugar- Oooo, both are packed with sugar. However, most craisins use added sugars.

Raisins 24g VS. Craisins 26g

Fiber- Craisins win with a bit more fiber.

Raisins 6% VS. Craisins 9%

Calcium- Raisins have 5 times more.

Raisins 2% VS. Craisins 0.4%

Iron- They also have 3% more iron…

Raisins 4% VS. Craisins 1%

Magnesium- More bone building magnesium…

Raisins 3% VS. Craisins 0.5%

Potassium- Loads more potassium, that's almost as much as a small banana!

Raisins 9% VS. Craisins 0.5%

Sodium- Any hope for the poor cranberry? Well, it's got a touch less sodium.

Raisins 4mg VS. Craisins 1mg

Folate- Raisins clinch it with a smudge of folate while craisins have none.

Raisins 2mg VS. Craisins 0

Insert: craisins.jpg

So, when you look at the numbers the Raisin wins this dried fruit contest. Dried fruit has more disease preventing phenols than fresh fruit-about 200% more in fact. But raisins are the clear choice between these two, with higher numbers in most of the health benefits. Raisins are naturally sweet and don't need the added sugars that are loaded into craisins which is a big one to. Still, if you prefer the red cranberry don't be embarrassed. :) You are packed with heart healthy antioxidants and won with more fiber than raisins. Either make a fantastic addition to your daily foods. Try tossing them into some recipes to get in a little more of your fruit intake each day. Here is a great one to use either of them in, the classic brownie. Adding a bit of fruit makes it healthy, right? Just enjoy those chewy fruit pieces as you indulge in some chocolate at the same time. This is a fun twist on a normal brownie with new fruity ingredients!

Raisin or Craisin Brownies

Makes about 16 bars

Ingredients

1 box of brownie mix

1/3 cup Cranberry Juice drink

1/3 cup vegetable oil

1 egg

3/4 cup dried cranberries or raisins

3/4 cup chocolate chips

Directions

1. Pre-heat oven to 325 F. Lightly grease an 8X8 baking pan.

2. Thoroughly combine all brownie ingredients in a large mixing bowl.

3. Pour batter into prepared pan.

4. Bake for 35-40 minutes or until a toothpick inserted into the center comes out clean. Cool completely.

5. Dust with powdered sugar if you'd like.

Add this great recipe to your list of great dried fruit specials to make!

Add Recipe to Cook'n