Many people consider fruits and vegetables as a quick access to hydration and soda. On the other hand, if you are concerned about your personal weight, you may already know which fruits and vegetables you should stay away from. While you may not see them as people who save lives, if you are a conscious survivor and nature enthusiast, or if you want to stock up on high-calorie vegetables (and fruits), this article is for you.
We will share with you extensive lists of fruits and vegetables that have the highest caloric value.
When you want to be prepared for emergencies, or simply go outdoors, you need to have many high-calorie foods to keep you going. Do not worry about your waist. If you go hiking all day, you need those calories. If you expect the worst during hurricane season, you’ll be happy to have food stacked in your cellar or basement.
List of vegetables with the highest caloric content.
Here is a quick summary of our list, measured in cups:
Mashed Potatoes – 250 Cal
Boiled soybeans – 250 cal.
Lentils – 230 cal
Lima / Beans – 200 cal.
Corn cooked on the cob – 185 cal.
Baked Potato – 180 Cal
Baked corn (grain) – 160 cal.
Peas – 144 cal
Carrots – 52 cal
While vegetables are often considered low-calorie foods, there are still those with higher content. Most high-calorie vegetables are starchy foods and legumes. Potatoes and root vegetables have the highest content. A small cup of mashed potatoes (with the skin) has 250 calories. A cup of boiled corn has 185 calories.
A potato in general has at least 200 calories. The sweet potato has a little less calories (which can be counterintuitive given its name). A cup of baked sweet potato has approximately 180 calories, much less than a common potato. And do not start with the chips. Since the added oil is not a vegetable, it will not be part of our list. But you can imagine how many more calories you will consume by consuming them.
A cup of boiled soy will also surprise you with the caloric value: 250 calories. Other beans (for example, Lima) have around 200 calories / cup. Vegetables with a high protein content can also be classified as the highest on our list. Take for example lentils. With only half a cup, you will consume 115 calories. For a full cup this equals 230 calories.
While carrots are not really considered a high-calorie vegetable, they can still represent a substantial amount of energy consumed. If you eat a soup or a meal with potatoes and carrots, you can definitely make sure you have a nutritious dinner. Add the onions (80 cal / cup) and the peas (36 cal for 1/4 cup) and you will have a full feast.
A large medium artichoke has 150 calories. A cup full of parsnips has 120 calories. Brussels sprouts are rated to have around 60 cal per cup. The same goes for beets.
List of high-calorie fruits
Fruits are much denser than calories than vegetables. The sugar content in fruits is sometimes enough to make you feel full for at least a few hours. We will measure them by 100 grams this time. Here is our list:
Coco – 385 cal
Raisins – 324 cal.
Dates – 306 cal
Prunes – 290 cal.
Avocado – 167 cal.
Olives – 149 cal.
Bananas – 90 cal
Grapes – 68 cal
Fresh figs – 66 cal (dried figs – 275 cal)
Nectarines – 64 cal
Cherries – 60 cal
Below the 60 calorie mark we have mangoes, pears, apples, kiwis, pineapples, papaya, oranges, plums, raspberries, strawberries and finally watermelon (only 30 cal.).
We definitely recommend that you be careful when eating raisins, dates and avocados. Due to its high caloric content, it is very easy to eat too much of those and have stomach problems later. Be on the moderate side when eating them. For the remaining fruits on our list, it is okay to eat a little more than recommended. Due to its high water content, the stomach digests them much more easily and moves faster through your system.
Keep and transport fruits and vegetables.
With the exception of dried figs, prunes and raisins, the other fruits on our list are fresh. If you want to take them on a walk or preserve them for emergency situations, it is obvious that you can not do it while they are fresh. You must use some conservation methods to keep them edible for a long time or to facilitate their transportation.
One method to preserve these foods is to lyophilize them or simply dehydrate them. Either of these two methods prolongs the life of any type of food, from meat to vegetables. Freeze drying and dehydration eliminate the water content of food. Since moisture is the reason why there are bacteria in food, it will spoil quickly.
The elimination of the water content leads to practically no microorganisms that can survive in a dry or dehydrated environment. This keeps the food for a long time. Freeze drying is considered a method that ensures that food can remain edible while dry. Even for decades.
Therefore, to make sure that the dry cold it is done well and the result satisfies it, you must make sure that the vegetables or fruits of your choice are the freshest. It should not try to freeze dry fruits / vegetables that are old, have darker patches or soft areas on the surface and should not be beyond the mature stage.
It is also important not to freeze dry products that have been stored in the refrigerator or refrigerator. And, of course, wash the food really well before proceeding with lyophilization. Then, cut the fruits and vegetables into small cubes or fine rolls and you will be ready to keep them.
Most people have freeze drying machines (vacuum chamber) that can do the job within 24 hours and can have their fruits and vegetables lyophilized the next morning. But since these vacuum chambers are not cheap, other people prefer the more traditional way of using their refrigerators to do the same. It takes a little longer, but the result is the same.
You only need to take the food (cut into pieces) and place it on a perforated rack or tray, in your fridge. Make sure there are no other foods there, or that your freeze-dried foods smell like all the other foods in the refrigerator. Within the first hours your fruits and vegetables will freeze.
After that another stage begins, called sublimation. During this process, the moisture in the food will evaporate slowly. To help you understand, areas with subzero temperatures are usually the driest. Antarctica is the driest place on Earth, even if you think this place should be the Sahara desert. So, now that you look at your refrigerator and the food inside, you will better understand how the sublimation process works.
Then, to see if your lyophilized food is ready to be removed and stored, take a small portion and let it thaw. If the food turns black, you must let the rest continue with the process. The thawed piece should be discarded. Do not put it back in the refrigerator.
Another method for lyophilization is using dry ice. This process requires a little more attention and care, as it will be handling CO2 (carbon dioxide). There are cameras used for this (which you can also buy if you wish). You leave the food inside the chamber and pour over it CO2. Make sure that the dry ice covers the food completely. CO2 creates an almost zero humidity environment. Thus, all moisture and water from fruits and vegetables will be eliminated. When the CO2 is gone, you will have your lyophilized foods ready.
However, one caveat: keep a window open during this process, since the CO2 will evaporate in a gas state. You do not want to breathe that during the night. Also handle dry ice with thick gloves, as it is very cold and can cause a freeze bite in seconds. Do not let it touch your skin in solid state.
Finally, when your food is lyophilized and ready, you should quickly place it in zippered plastic bags (vacuum bags) or, better yet, use a vacuum machine to suck the air out of the bag and preserve the food for a long time. hour. Then, you can transport it in your backpack, place it in a first aid kit, in your secure room, basement, etc.
In extreme situations, high-calorie vegetables and fruits can be a blessing. They still retain most of their nutrients and, therefore, can provide vitamins and minerals that, otherwise, lack highly processed foods.
Dehydrating It is much easier to do. It has been an ancient tradition throughout the world and people have done it for generations, with the purpose of preserving food for the winter seasons or years with little harvest.
The easiest way to dehydrate is to prepare wooden trays, place them in the sun, but make sure they are in a wooden box, to preserve the food from dust, insects and rodents, but let moisture escape from the food. Within 3 to 4 days (depending on how hot, humid or dry the weather is), the food should be ready for you to store. Of course, there are dehydrators: machines that you can buy and that regulate all the necessary conditions to guarantee that the food gets dehydrated in 24 hours.
These are some of the main ones Differences between lyophilization and dehydration of your food.. You will see which one is better and then you can decide for yourself which method to use.
Given that the main factor of spoiled food is moisture, we must take into account that coefficient. With dehydration, moisture will remain in the feed of approximately 5% to 10%. When it comes to freeze drying, this amount is much lower, around 1-2%. This is a substantial difference. This means that by using freeze drying for your main method of preserving fruits and vegetables, it prolongs its shelf life. Dehydration is not enough to keep your food absolutely intact for so long.
On average, dehydrated foods have a shelf life of 15 (maximum 20) years. The use of lyophilization prolongs almost twice the shelf life of fruits and vegetables: 25 to 30 years. Of course, proper storage of freeze-dried or dehydrated foods requires temperatures around (or less than) 60? F.
In terms of nutritional content, dehydrated foods retain some of the most fragile vitamins such as vitamin C. Unfortunately, during lyophilization, this vitamin (and several others that decompose easily) is virtually non-existent. Other minerals and vitamins can also be affected by freeze drying in a negative way.
When it comes to how the food looks and its appearance it also differs. Dehydrated fruits and vegetables can be much harder and a little heavier compared to lyophilized fruits, which is also very light in weight and color. Often, dehydrated foods should be cooked (when talking about vegetables, this is not necessary for fruits). Freeze-dried foods only need a little water to soften and can be eaten in five minutes.
Finally, to help you decide how to preserve your fruits and vegetables, you need to know that freeze drying, being a new method, is more expensive than dehydration. We recommend that you try both methods if possible, so that you can better determine and see the differences yourself. If you have relatives or friends who have a vacuum chamber, ask them to share their experience and show you frozen and dried foods, even try it. The first-hand experience is invaluable.
One of the fruits on our list with the highest calories is raisins. So here is how make raisins at home.
First of all, it is best to find seedless grapes, regardless of color. If you can not find seedless varieties, those that have seeds are just as good, but you’ll have a little extra work. First you must clean the grapes from the seeds and then prepare them for dehydration.
So, of course, start by washing your grapes well. This is when you should (optionally) remove the seeds (if any). If you have a dehydrator at home, this would be an easy step. Simply place the grapes in the trays. If you play here and there, do not worry. Before starting, set it to 135? F. If you do not have temperatures in your dehydrator, but only say and # 8216; Fruit ‘, then choose that.
The whole process will take approximately 24 hours. At most – 48 hours. If you have tried raisins before (which you almost certainly have) you can recognize when your grapes have finally turned into raisins. They should be soft, but relatively hard, wrinkled and, of course, small. For reference, 2 pounds (approximately 1 kg) of grapes will be converted to 16 ounces (450 g) of raisins.
Bananas They are also some of the fruits with high caloric value. Here is how to prepare them.
Take as many as you have in your trays. Peel and cut into rolls about 1/4 inch thick. Put them in the tray and do not worry if they touch somewhere. Again, adjust the temperature to approximately 135? F and wait around 8 to 12 hours. Because they contain less water, they will dehydrate faster than grapes.
When it comes to vegetables, let’s take a quick look at how to dehydrate potatoes. First, start by washing them. Then, peel them and cut them into quarters of cubes. You have to boil them for a few minutes (at the most, 8 minutes). When finished, remove them from the heat and let them cool. Then it’s time to put them in the fridge overnight.
The next day, crush in a food processor or blender. They should look like grated cheese. Then prepare the trays of the dehydrator and load them with the pieces of potato. Adjust the temperature to about 125? F (o and # 8216; Vegetables’). When they are ready (should take one night), they should look like dry spaghetti.
What happens if you want to dehydrate beans, lentils or soy? That is how. Take the vegetables and let them soak overnight. They need up to 24 hours. When this is done, drain them. Wash them and then cook them in fresh water. When they become tender, they are ready, so remove them from the heat.
Let them cool for a while. Next, we will move to the oven. Put them on a cookie sheet in the oven at about 140? to 200? Temperature F (preheat the oven before that). This will ensure that most of the water content is removed. You can skip this step and immediately after cooking them, you can place them in a dehydrator and let them do their job.
CONSERVATION OF FOOD