Golden Raisin
Description
Golden raisins, also referred to as sultanas, are dried white-fleshed grapes that have a light amber color and a sweet, fruity flavor. They are typically treated with sulfur dioxide to preserve their light shade and dried either by sun exposure or through mechanical dehydrators. These small, yet mighty dried fruits are versatile ingredients popular in both sweet and savory dishes around the world. In recipes, golden raisins can be measured in cups (US customary and imperial), grams, or ounces, catering to an international audience.
Common uses
Golden raisins are commonly used as a sweetener in baked goods, a natural sweet snack, and a mix-in for cereals and granolas. They are also found in rice dishes, salads, and stews, providing a burst of sweetness and a unique texture.
Nutritional value
Calories
Approximately 299 calories per 100 grams (3.5 oz) or around 85 calories per 1/4 cup (1.5 oz).
Protein
Golden raisins contain about 3 grams of protein per 100 grams (3.5 oz).
Fat
These dried fruits are low in fat, with less than 0.5 grams per 100 grams (3.5 oz).
Carbohydrates
Golden raisins are high in carbohydrates, mostly from sugars, with about 79 grams per 100 grams (3.5 oz).
Vitamins
They are a good source of B vitamins, particularly vitamin B6.
Minerals
Golden raisins offer potassium, iron, and small amounts of calcium and magnesium.
Health benefits
Golden raisins are packed with antioxidants and are a good source of dietary fiber. They may aid digestion, contribute to heart health, and help in managing blood sugar levels. Their iron content can also be beneficial in preventing anemia.
Potential risks
Due to their high sugar content, overconsumption may lead to weight gain or affect blood sugar levels in diabetics. Sulphur dioxide, used as a preservative, may provoke allergic reactions in some individuals.
Common recipes
Golden raisins are featured in a range of recipes such as oatmeal raisin cookies, carrot cake, pilafs, tagines, and chutneys.
Cooking methods
They can be soaked in warm water or alcohol to plump them up before use, or added directly to doughs and batters.
Pairing with other ingredients
Golden raisins pair well with almonds, cinnamon, apples, and carrots in sweet dishes, and with cumin, coriander, and saffron in savory dishes.
Summary
Golden raisins are a delicious and versatile ingredient beloved for their natural sweetness and health benefits. Whether used in baking, cooking, or snacking, they can enhance a variety of dishes and cuisines across the globe.