Health benefits of Dates

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A Brief Summary

Dates contain several vitamins and minerals, in addition to fiber and antioxidants. However, they are high in calories since they are a dried fruit.

Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar control.

Dates contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s and diabetes.

Dates may be helpful for lowering inflammation and preventing plaques from forming in the brain, which is important for preventing Alzheimer’s disease.

Dates may promote and ease natural labor for pregnant women when consumed during the last few weeks of pregnancy.

Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants.

Dates have been claimed to promote bone health and aid in blood sugar control, but these effects have not been studied sufficiently.

There are many different ways to eat dates. They are commonly eaten plain but can also be incorporated into other popular dishes.

Dates are a very healthy fruit to include in your diet.

They are high in several nutrients, fiber and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease.

There are several ways to add dates to your diet. One popular way to eat them is as a natural sweetener in various dishes. They also make a great snack.

It’s easiest to find dates in their dried form, though these are higher in calories than fresh fruit so it is important to eat them in moderation.

Dates are definitely worth adding to your diet, as they are both nutritious and delicious.

https://www.healthline.com/nutrition/benefits-of-dates

Mushroom Veggie Burger

mixed
ingredients
  • 4 cups mushrooms cubed/diced ( cremini or portobello)
  • 2 cans black beans drained, rinsed and mashed
  • 1 cup minced fresh broccoli
  • 1 red onion minced
  • 3 eggs
  • 1 cup oat flour (can just process oats in food processor)
  • 1 Tbsp. Cumin
  • 1 tsp.salt
  • 1 Tbsp. Coconut Amino (soya sauce replacement)
  • 2 Tbsp. minced garlic
  • 3/4 cup fresh grated Parmesan

Sauté mushrooms, in olive oil. 

Mix all ingredients together and with dampened hands form into patties, using approx. 1/2 cup per patty.  Heat cast iron or non stick skillet. Add oil and cook each patty for 3-5 minutes per side or until golden brown and a crust has formed.

Makes 12 patties.

Serve with your favorite burger toppings.  Great with guacamole.

ENJOY

Almond Cupcakes

Amazingly Moist

ingredients ready to go
ready for oven
  • 3/4 cup coconut oil
  • 1 cup Date Puree
  • 4 eggs
  • 1/2 cup almond milk
  • 1 1/2 cup almond flour
  • 1/2 cup coconut flour
  • 1/4 tsp. salt
  • 2 tsp. baking powder

Preheat oven to 350°F. Grease cupcake tin or use silicone liners. Makes 24. In one bowl add all dry ingredients and mix together. In another bowl or measuring cup and using an emulsion blender, mix eggs, milk and date puree. Melt coconut oil and blend into wet ingredients. Add wet to dry and mix. Scoop into cupcake tin using 1/4 cup scoop. Bake for 30 minutes. Let cool and Enjoy.

These are also great with fresh fruit topped with whipped cream or coconut cream.

Dairy and Sugar Free Ice Cream

Coffee Ice Cream

Dairy and sugar free berry ice cream
  • 1/2 cup strong decaf. coffee
  • 1/2 tsp. coffee extract
  • 1/2 tsp. vanilla extract
  • 1/2 cup Date Puree
  • 1 can coconut cream

Berry Ice Cream

  • 3/4 cup of pureed berries (strawberries, blueberries, raspberries)
  • 1/2 tsp. vanilla extract (optional)
  • 1/2 cup Date Puree
  • 1 can coconut cream

Mix together using emulsion blender and pour into silicone molds. The best ones to use are long narrow popsicle shape. Freeze and Enjoy.

Gluten Free Muffins

Theses muffins can be made with lots of different fruits or none at all. They are dairy free, gluten free, sugar free, sweetened with dates, full of good fiber and taste amazing.

This recipe can be made with a variety of different fruits. I have used blueberries, raspberries, raisins, and apple with cinnamon, or try a combinations of your favorites. This recipe is also dairy free and gluten free but if you prefer some gluten in you diet replace the flax flour with wheat bran. Makes 12 muffins. This batter can be store in the fridge to bake later.

four different muffins one batter
  • 1 1/4 cups almond flour
  • 1 1/2 cups flax flour
  • 1 1/2 tsp. baking powder
  • 1/2 tsp. salt
  • 1/2 cup Date Puree
  • 1/3 cup almond milk
  • 3 eggs
  • 1/3 cup coconut oil (melted)
  • 1/2 tsp. vanilla
  • 3/4 cup fruit

Mix dry ingredients in a bowl. Whisk together date puree, almond milk, eggs and vanilla. Slowly whisk in melted coconut oil. Pour wet over dry and mix then stir in fruit. Bake at 350°F for approx. 30 min. Enjoy!

Baked Pakora

This pakora recipe is a take off from an original recipe that I love. Normally I would just spend extra time frying these in oil about 1″ deep in a pan doing about 4 to 5 at a time. But I have decided to forgo the long process of frying them and press the whole works into a baking dish and bake. This is also a healthier method of cooking and allows for the flavor of the vegetables to intensify through the process of baking. This worked out great and I will never deep fry pakora again.

  • 2 cups chickpea flour
  • approx. 1″ fresh ginger finely diced (optional)
  • 3 cloves fresh garlic finely diced
  • 1 Tbsp. cumin
  • 2 tsp. chili powder
  • 1/2 tsp. turmeric
  • 1/2 tsp red pepper flakes
  • 1 – 1 1/2 cups water
  • approx. 8 cups of chopped vegetables. Use any kind you like. Some that I have used are onions, peppers, carrots, cauliflower, broccoli, spinach, arugula, celery, kale, sweet potato, swiss chard etc.

Once you have all your vegetables prepared mix all other ingredients, except water, together in a large bowl. Add water and mix to get the consistency of pancake batter. Now add all your veggies. Mix well, using your hands, for this step will help get the veggie mix well coated with batter. Press mixture into a greased or parchment lined 9×13 pan and bake at 350°F for approx. 40 min. Pakora goes really well with Chutney. See my recipe for Apple Chutney. It is very easy to make and versatile.

Banana Peanut Butter Smoothie

This is Eastons’ Recipe

So I received this recipe from my eight year old grandson Easton. Easton loves trying all kinds of foods. He has been a great support in testing and giving his honest opinion on almost every recipe that I have on this site. So hopefully I will be able to share more of his creations.

This one is very good.

  • 1 banana peeled and cut up into blender
  • 4-5 pieces of ice
  • 1&1/2 spoon full peanut butter (natural no sugar added)(I use approx. 1/8 cup
  • cinnamon(as much as you want)Easton says “you can’t have to much cinnamon”
  • almond milk(or milk of choice) approx. 3/4 cup

Blend it all together and enjoy.

Black Bean Patties

These are great to use in wraps, pitas, lettuce leaves, very versatile, can add *extras or none at all. These freeze well so make ahead, form and freeze.

  • 2 cans of black beans (drained and rinsed)
  • 1 cup grated carrots or corn or both
  • 1 medium onion sliced (I prefer Spanish or sweet)
  • 2 large cloves garlic smashed and minced
  • 2 tsp. cumin
  • salt and pepper to taste

In large pan with oil sauté onions and garlic until soft. Add carrots and continue to cook until they have started to soften. If using corn, add now along with beans and season with cumin, salt and pepper. Sauté for another few minutes. Mash with potato masher to the consistency that you prefer. Let cool slightly and using a 1/4 cup scoop, portion and freeze if not using within a few days. You can use muffin tins to freeze in – just spray with a cooking spray first. After they are frozen they will pop right out and then can be placed in bag or container.

* some of the extras that I like with these are; eggs, tomatoes, cheese, greens, avocado, pineapple, mushrooms, peppers, hot sauce, hummus etc.

Oatmeal Chocolate Chip Cookies

Sugar free, Gluten free.

Preheat oven to 350°F. This will make 16 large or 32 small cookies.

oatmeal chocolate chip
  • 3/4 cup butter
  • 1 cup date puree
  • 2 tsp. vanilla
  • 3/4 cup flax meal (flour)
  • 1 tsp. cinnamon
  • 3/4 tsp. baking soda
  • 3 cups oats
  • 1 cup chocolate chips (sugar free, sweetened with Stevia)
  • If you prefer raisins add in place of chocolate chips or use a combination of both

Cream butter until soft. When I make cookies I generally mix by hand. Add date puree and continue to mix together. Add egg and vanilla mix well. Add all dry ingredients and mix until incorporated. Scoop on to baking sheet and press down to thickness of approx. 1/2″. Bake for 12 to 18 minutes depending on size.