Whether Christmas or New Year's Eve, tradition reigns supreme on the laden tables of Italians. Because being together, especially in Italy, means sharing the abundance and taste of our cuisine. In the center and in the south it begins with Christmas Eve on the 24th while in the north the festivities begin with Christmas lunch on December 25th. We continue with Santo Stefano and after a break of a few days we continue with the New Year's Eve and the first of the year. In essence it is an endless banquet, one moves from one house to another almost without interruption and the tables are set and cleared continuously. Gift wrapping, card games and bingo games accompany the succession of typical Christmas courses that vary from region to region. Carbonade (beef cooked in red wine) in Piedmont, brovada and muset (pork sausage and turnips) in Friuli, dumplings in Trentino, liver crostini in Tuscany, passatelli in broth in Emilia Romagna, fried vegetables in Rome, cardoons in Molise, reinforcement salad in Campania, scillatelle al ragu in Calabria and beccafico sardines in Sicily are just some of the typical Christmas dishes. A constant of the tradition is the dried fruit that is present at the end of the meal on the tables of the entire peninsula.
Originally, Christmas desserts were basically loaves embellished with dried fruit and honey, around the 300' they were also enriched with spices: pepper, ginger, cloves and cinnamon. Even today, a basket of dried fruit on the Christmas table is a timeless classic. In the past it represented wealth and today it is a symbol of good luck. Walnuts, hazelnuts, dates, dried figs and dehydrated fruit have a high caloric intake and in the past this aspect was certainly positive because it guaranteed energy in a difficult season from a food point of view. But can we still afford to consume these foods freely today? Yes, in small quantities dried fruit with the same calories as Christmas sweets contains many valuable substances for health and does not contain additives, preservatives and dyes which are present in bakery products. Let's see what are the characteristics of dried fruit.
I dates are fruits of the date palm Phoenix dactylifera. 100g of dried dates contain 253 kcal, 63.1g of carbohydrates, 2.7g of proteins, 0.6g of lipids and 8.7g of fiber. Fiber, we know, helps intestinal transit and reduces cholesterol absorption. The minerals present are calcium, phosphorus, iron and potassium which protect the heart and bones while the antioxidants such as polyphenols and tannins fight free radicals and inflammation. Due to their high carbohydrate content, dates are excellent for those who play sports, while they are not suitable for people with diabetes and obesity. The decoction of dates with the addition of honey is an old remedy for colds and inflammation of the airways. In Ancient Rome the date symbolized victory and honor because the palm, even if loaded with heavy fruit, does not bend.
I figs they are the false fruits of Ficus carica, one of the few fruit trees in which there are male and female specimens and it is the latter that produce the fruits. In 100g of dried figs there are 256 kcal, 58g of carbohydrates, 3.8g of proteins, 2.7g of lipids and an excellent quantity (13g) of fibers which give these fruits their laxative power. Figs are an important source of calcium (186mg) and potassium (1010mcg) which helps fight water retention, high blood pressure and is essential in muscle contraction. The iron contained (3mg) helps fight anemia, tiredness and weakness. They are not suitable for obese and diabetic people due to the high sugar content and not even for those suffering from rectocolitis or Crohn's disease because they are too laxative. The fig is a fruit known since ancient times to which the aphrodisiac and fertilizing properties were attributed, also confirmed by the Salerno Medical School "... veneremque vocat, sed cuilibet obstat" (they cause the venereal stimulus even to those who oppose it). The legend of Romulus and Remus narrates that the two little brothers were fed by the she-wolf under a fig tree.
Le nightare oily fruits of the Juglans regia tree. The values per 100g are: 689kcal, 5.1g of carbohydrates, 14.3g of proteins, 68.1g of fats and 6.2g of fibre. The most predominant part therefore are fats and this explains their high caloric intake but they are mostly unsaturated fats: omega 6, omega 3 and monounsaturated which are very useful for fighting cholesterol and lowering blood pressure, thanks to arginine which is a precursor to nitric oxide, a potent vasodilator. A fair amount of these fats helps keep blood sugar, inflammation and blood circulation under control. Furthermore, together with the zinc and vitamin E contained in nuts, PUFA fats improve skin and hair. Omega 3s strengthen memory and cognitive abilities, fight depression and together with antioxidants prevent: the onset of tumors, free radicals and aging in general.
Le nights they are a good source of magnesium which participates in many chemical reactions of our body and of group B vitamins which are important in periods of particular tiredness and help the immune system to remain efficient especially in the change of seasons. The medieval work Signatura Rerum assigned therapeutic properties to plants based on their similarity to specific parts of the human body. The walnut kernel is similar to the brain, in fact, according to this work it was excellent for treating head injuries, headaches, mental illnesses and in general it was beneficial to the brain. In China walnuts have once again become a status symbol and are collected, the older, larger or symmetrical they are, the more sought after and can get very expensive.
Le hazelnuts they are fruits of the Corylus avellana tree belonging to the Betulaceae family. In 100g there are 655kcal, 6.1g of carbohydrates, 13.8g of proteins, 64.1g of lipids and 8.1g of fibres. They are similar to walnuts, they also contain many unsaturated fats, B vitamins, vitamins A, E and mineral salts and therefore the health benefits deriving from regular consumption of these fruits are those mentioned before. In Ancient Rome the hazelnut plant was given to wish happiness while in France this gift to the spouses was a symbol of fertility.
An ancient practice is to activate dried fruit and make it more digestible by soaking for at least 24 hours nuts in such a way that yes you activate the germination process which reduces the amount of starch and fiber and increases the amount of protein and vitamins.
At this point it is clear that dried fruit is good for health but how much should we eat? The portion of figs and dates is about 40 grams while that of walnuts, hazelnuts and almonds is 20 grams. Outside of holidays it is important to consume walnuts, hazelnuts and almonds regularly, perhaps as a mid-morning snack that satisfies us allowing us to get to lunch without the "hunger pangs". During the holidays, on the other hand, they are a good substitute for dessert which at the end of the lavish meal is really excessive. Alternatively, walnuts together with fresh fruit could very well replace a meal before or after that in a big way with family and friends and help us at least partially buffer the Christmas feast.
Happy Holidays!
