Tu Bishvat Is Here: A Celebration of Fruit!

Traditionally, Tu Bishvat, the Jewish New Year for Trees, is marked by eating the "fruits of the Land of Israel." The Jewish people spent 2000 years in exile and wanted to sweeten their longing for the Holy Land with its fruit. But fresh fruit could not be sent from distant Palestine to those in exile, so the solution was dried fruit! Dried figs and dates survived sea transport well, allowing the tradition to continue.

Today, however, there is no difficulty in following the holiday tradition and… eating fresh fruit! So that is the first message: eat fresh fruit! If you have diabetes or blood triglycerides above the normal range, limit fruit to 3 servings a day, preferably not on an empty stomach. Without those problems, you can have more. If you have bowel disease involving loose stools or diarrhea, peeled apples or pears are preferable, ideally prepared by baking or cooking in a compote.

And still, dried fruit:

• Dried fruits are fresh fruits that undergo processing in which their natural fluids evaporate and sugar or fructose is added. Large quantities can raise blood sugar and triglycerides.
• To preserve color and maximize shelf life, a sulfur-based preservative, SO, is added. In large quantities it may cause allergic reactions. Some can be removed by washing dried fruit or by cooking or boiling it. Discarding the first cooking water is recommended.
• Organic dried fruits usually look less attractive because they contain no sulfur. A "regular" dried apricot is a beautiful orange; an organic dried apricot is almost black. The taste is similar.
• Calories: 2 small dates, dried figs, or dried apricots equal one serving of fresh fruit, such as an apple, orange, or small banana. That is roughly 60-70 kcal, depending on size, and an average of about 250 kcal per 100 grams.
• Dried fruit also contains essential minerals such as potassium (K), which helps prevent high blood pressure. It is rich in iron, calcium, and antioxidants that help prevent heart disease and cancer.
• Its dietary fiber contributes to fullness and relief from constipation.

The Tu Bishvat section also includes nuts, almonds, cashews, and Brazil nuts. These fruits are rich in monounsaturated fats, the most recommended type, supporting the heart, blood vessels, digestive system, and brain. Walnuts also contain a substantial amount of omega-3 fat, essential for preventing inflammation and lowering blood triglycerides. They contribute to cholesterol balance. All contain plenty of vitamin E, zinc, and dietary fiber.

• Their calorie content is high, around 550-600 kcal per 100 grams.
• Their excellent nutritional value is preserved only when eaten raw, not roasted.
• The recommended serving is a small handful a day. They make a light, nutritious snack, do not spoil, and are convenient to carry in a bag.

Consider this an invitation to bring Tu Bishvat into the whole year: use a handful of nuts or almonds as a light snack, combined with a vegetable or fruit if you digest it well, and enjoy much more balanced eating! This can also help you maintain a healthy weight and a balanced diet!

A tip for people with bowel disease: soak almonds in boiling water for several hours, then remove their skins. White, peeled almonds are easier to digest and lower in fiber.

This is general news information and is not a substitute for personal advice from a doctor or dietitian.