Although dried fruits are a more concentrated source of sugar than fresh, you can still use them in savoury or sweet dishes.  As well as the more common dried fruits such as prunes, apricots, raisins and figs, why not check out something more unusual, such as papaya, cranberries and mangoes?  Rich in fibre, vitamins and minerals like iron, dried fruits can add a variety of nutrients and flavour to your daily meals.  But watch out for fruits soaked in honey and syrup - they can be sickly sweet.

• Fruit compote is a delicious alternative to fruit salad. Simply place 350g/12oz dried mixed fruits (e.g. prunes, figs and apricots) in a pan with 300 ml/½ pint strong black Earl Grey tea, 150ml/¼ pint apple juice and a cinnamon stick. Bring to the boil and simmer for 20 minutes, remove from the heat and serve warm or chilled with a spoonful of low fat crème fraîche or a yoghurt. You could use any leftovers as a change from fresh fruit on your morning cereal.
• Dried fruits such as apricots are a wonderful addition to traditional stuffing. They add both texture and flavour to the end result.
• Wrap lean strips of bacon around pitted prunes and cook at 200°C/400°F/Gas Mark 6 for 8-10 minutes, or until the bacon is cooked and begins to crisp. Serve as tasty appetizers instead of crisps or nuts.
• Combine a variety of dried fruits with nuts, seeds, oats and wheat flakes for a home-made muesli with no added sugar.
• Dried fruit can be added to sponges, scones or rice pudding to replace some of the sugar or sweetener used.

Did you know?

There is more fibre in 40g/1½oz dried apricots than one slice of wholemeal bread.  What’s more, weight for weight raisins contain three times more iron than cooked spinach.