Sultana
Description
Sultanas, often referred to as 'golden raisins,' are dried white grapes that are plump, sweet, and juicy. These small, golden-colored treats are a popular ingredient in various cuisines around the world. They are typically softer and sweeter than traditional raisins and have a lighter color due to the specific treatment they undergo before drying. Sultanas are used in baking, cooking, and as a snack, offering a burst of natural sweetness to any dish they grace.
Common uses
Sultanas are commonly used in baked goods such as muffins, scones, and bread. They are also a delightful addition to oatmeal, granola, and yogurt. In savory dishes, sultanas can add a touch of sweetness to pilafs, curries, and salads. They are often found in traditional Middle Eastern and Mediterranean dishes and are a key ingredient in many festive and holiday recipes.
Nutritional value
Calories
Approximately 299 calories per 100 grams (3.5 oz / about 2/3 cup).
Protein
Approximately 3 grams per 100 grams (3.5 oz / about 2/3 cup).
Fat
Less than 0.5 grams per 100 grams (3.5 oz / about 2/3 cup).
Carbohydrates
About 79 grams per 100 grams (3.5 oz / about 2/3 cup), primarily from sugars.
Vitamins
Contains vitamins B1, B2, B6, and small amounts of vitamin C.
Minerals
Rich in important minerals like potassium, magnesium, phosphorus, and iron.
Health benefits
Sultanas are a great source of antioxidants and dietary fiber. The presence of iron can help in preventing anemia, while the potassium content contributes to heart health. They are also known to contain resveratrol, which has anti-inflammatory properties and may promote cardiovascular health.
Potential risks
Due to their high sugar content, sultanas should be consumed in moderation, especially by individuals with diabetes or those watching their sugar intake. There is also a small risk of sulfite sensitivity, as some sultanas are treated with sulfites during processing to preserve their color.
Common recipes
Sultanas are featured in a variety of recipes including fruitcakes, carrot cakes, cinnamon rolls, and chutneys. They are also used in the preparation of tagines, couscous dishes, and as a topping for cereals and salads.
Cooking methods
They can be used straight from the package or rehydrated in water, fruit juice, or alcohol to plump them up before adding to recipes. Sultanas can also be simmered in sugar syrups to create a sweet condiment or glaze.
Pairing with other ingredients
Sultanas pair well with nuts like almonds and walnuts, spices such as cinnamon and cloves, and fruits like apples and pears. They also complement savory flavors from meats like lamb and poultry.
Summary
Sultanas are a versatile and nutritious ingredient that add natural sweetness and texture to a wide range of dishes. From savory pilafs to sweet pastries, these golden raisins are an essential pantry item for cooks and bakers around the world, offering both flavor and health benefits to every meal.