My favorite dried apricots are moist, flavorful, sweet, and the color of rusty golden brown. A perfect balance to a handful of dry roasted unsalted nuts.
Dried apricots are whole fruits with the water removed. They are flat, but still recognizable as apricots. Some products, like my favorite KIND bar, list apricots as an ingredient but when you open the package and look for the apricot, all you find is gooey sticky stuff.
That observation inspired this month’s post. Minimally processed versus ultra-processed. My favorite KIND bar versus a handful of dried apricots and nuts.
Minimally processed dried apricots come in two colors. Rusty golden brown and vibrant orange. Most commercial dried apricots have been treated with sulfur dioxide, an additive that lightens the color, softens the texture, and extends shelf life. I prefer the darker color, however. They are harder to find but the taste is more complex and nuanced.
A dried apricot, whether sulphured or un-sulphured, still looks like an apricot. There’s an argument to be made that sulphured apricots are ultra-processed, but un-sulphured apricots clearly meet NOVA guidelines for minimally processed food.
My choice of nuts to compliment the apricots is whole dry roasted unsalted mixed nuts (almonds, walnuts, hazelnuts, pecans, macadamia). Ingredient count is 2 to 6 depending on if you count the mixed nuts as a single ingredient or if you count each kind of nut as a separate ingredient.
My KIND bar has more ingredients. Lots more ingredients. Listed in descending order by weight, I count 13: peanuts, almonds, glucose syrup, honey, apricots, sultana, rice flour, dates, flax seed, soy lecithin, sugar, sea salt. Two of these ingredients count as markers of ultra-processing: glucose syrup and soy lecithin.
I can also see pieces of nut. But where is the apricot?
All I can see is that sticky gooey stuff holding the nut pieces together. The technical name for the sticky gooey stuff is a slurry and the slurry in my KIND bar must be a combination of purée fruits (apricots, sultanas, dates), added sugars, some starch, and an emulsifier.
Please don’t think I’m picking on the daring of the healthy snacking crew. A KIND bar is one of my favorite ultra-processed foods. When I’m on the run, it’s the first thing I reach for. KIND is also the company that successfully challenged the FDA’s criteria for healthy when the company filed a Citizen Petition back in 2015.
Both the bar and the fruit & nuts are energy dense.
• 4.5 calories per gram for the KIND bar (10% water). An individually wrapped bar that weighs 40 grams clocks in at 180 calories.
• 4.2 calories per gram for a handful of dried un-sulphured apricots & mixed nuts (24% water). One handful of an equivalent weight of dried apricots and mixed nuts clocks in at 168 calories.
Both have similar nutrient profiles. KIND has a few more grams of protein; my handful of apricots and nuts a few more grams of fiber.
Both have an equally favorable fatty acid ratio.
The KIND Fruit & Nut bar is dense and chewy. Peanut predominates and I can taste that sweet, fruity slurry. I can’t however taste or see an apricot.
An un-sulphured apricot, a pecan, and a walnut half are also dense but not as chewy or sticky or sweet as the bar. The nuts add crunchy, the sweetness is softer, more nuanced, and clearly apricot.
The price of a KIND bar varies significantly. The bar I used for taste comparison cost $1.50 at my local supermarket. An equivalent weight for a handful of un-sulfured apricots and mixed nuts is about $1.00.
A handful of fruit and nuts is a great snack to have in your pocket because it requires no refrigeration. But it does require planning and some prep time. KIND bars are ubiquitous and available everywhere.
The taste difference between the bar and a handful of nuts and apricot is dramatic. Which tastes better? That’s a question best left to the eater. Taste is 100% subjective, so the only person you can make that decision for is yourself.