This superfood can do wonders for your health (and your sweet tooth!)

Describe your perfect date. 

Soft, chewy and extra sweet!

Yes, we’re talking about the amazing super fruit – the date.

Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Not only is this fruit delicious, it’s high in some important nutrients and has a variety of uses.

Dates are an excellent source of energy, fibre, protein and various vitamins and minerals. Essential minerals include calcium, iron, phosphorus, sodium, potassium, magnesium, and zinc. They also contain thiamin, riboflavin, niacin, vitamin B6, folate and vitamins A and K.

It’s hard to believe all those nutrients are in one small fruit!

Dates have many health benefits including improvements in bone health, they may regulate cholesterol and blood pressure, improve heart and brain health, prevent inflammation and relieve constipation.

Need I say more? You probably already added them to your next grocery list. 

Enjoy dates as a healthy snack or add to salads, homemade trail mixes, smoothies, and baking recipes. Try the Date Puree as a sugar substitute in your favourite recipes.

Keep in mind that dates are small and mighty. So a small amount goes a long way. On many packages, the serving size is 1/4 cup or about five dates. If you’re worried about the sugar content, we recommend eating one or two at a time.

Fun Facts about dates

  • Date trees typically reach about 69–75 feet in height.
  • More than 1,000 dates may appear in a single cluster weighing 18 pounds or more.
  • The Ancient Egyptians used the fruits to make date wine.

Date Puree

Date Puree is a great alternative to processed sugars. It’s an all-natural sweetener made with only 2 ingredients. If you’re looking to remove refined sugars from your diet, this is a great substitute. 

What You’ll Need

2 cups Medjool dates, pitted

2 cups water

How to Make It

Combine the dates and water in a blender and puree until smooth.

Store refrigerated for up to 7 days or in the freezer for up to 3 months.

More Insight: On the topic of dates, check out these great sweet potato rolls made with dates and cinnamon.

Author: Jessica Clerke is the digital editor for HUM@Nmedia the parent brand for Optimyz Magazine.

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