3. Dried Fruit
Dried fruit is a handy on-the-go food source that you can incorporate into recipes for some sweetness and texture. An ounce of raisins has 1.28 mg of boron, making it a great source of the micronutrient. An ounce of dried apricots, on the other hand, will give you around 0.59 mg of boron. An ounce of prunes contains 0.53 mg.
Use them in your muffins or cookies or add them to oatmeal, granola, or even pies. You could also make rice or bread puddings which set the tart sweetness from these dried fruits against the creamy smoothness of the milky dish. You might even enjoy them in your savory salads, couscous, or tagines.
4. Nuts
[pullquote]A 2 tablespoon serving of peanut butter (30 gm), is estimated to have 0.58 mg of boron by software databases while chemical analysis pegs the number at a more modest 0.18 mg. Either way, it is a delicious and easy way to get in the nutrient.
An ounce of almonds has 0.8 mg of boron. A similar portion of hazelnuts contains 0.79 mg, Brazil nuts 0.49 mg, walnuts 0.46 mg, and cashews 0.33 mg of the mineral. This makes nuts another easy way to ramp up the intake of boron. As with dried fruit, you could use them to add crunch to salads, home baked bread, cookies or brownies, or a simple bowl of porridge. Traditional Iranian style pilafs and other Middle Eastern recipes use nuts as a garnish and textural element to perfection.