Date is a fruit that is usually sold in its dehydrated form, making it a great option to replace sugar in recipes such as cakes and cookies. It is a great source of B vitamins and minerals like potassium, copper, iron, magnesium and calcium.
Because it is one of the sweetest fruits that exists, date should be consumed in small quantities, as it will bring benefits such as:
- Help in the functioning of the intestine, for containing fibers, helping to fight constipation; Prevent anemia, because it contains iron; Give more energy for training, because it is rich in calories and carbohydrates; Strengthen the immune system and prevent diseases, because it is rich in zinc and antioxidants; Help to relax and reduce pressure, because it is rich in magnesium.
Dried dates are more caloric than fresh dates, as removing water from the fruit makes calories and nutrients more concentrated. Thus, it is important to moderate consumption and not exceed about 3 dates a day in the diet, especially for those who want to lose weight.
Nutritional information
The following table provides the nutritional information for 100 g of dried dates:
| Nutrient | 100g of dried dates |
| Energy | 277 kcal |
| Carbohydrate | 75 g |
| Proteins | 1.8 g |
| Fats | 0 g |
| Fibers | 6.7 g |
| Potassium | 54 mg |
| Iron | 0.9 mg |
| Calcium | 64 mg |
| Magnesium | 54 mg |
| Phosphor | 62 mg |
| Zinc | 0.44 mg |
| Vitamin B1 | 0.6 mg |
| Niacin | 1.61 mg |
Dates are usually sold dry and pitted, as it facilitates their conservation. Each dry and pitted fruit weighs about 24 g, but people with diabetes should consume it carefully and according to the doctor's or nutritionist's guidance.
Date Jelly Recipe
Date jelly can be used to sweeten recipes or as a topping for cakes and filling for sweets, in addition to being used for dessert or whole wheat toast.
Ingredients:
- 10 dates enough mineral water
Method of preparation:
Add enough mineral water to cover the dates in a small container. Let it sit for about 1 hour, drain the water and store, and beat the dates in the blender. Gradually add the water to the sauce until the jelly is creamy and in the desired consistency. Store in a clean container in the refrigerator.
Fake Brigadier with Date
This brigadeiro is a great option to serve at parties or as a dessert, being rich in fats good for health, coming from chestnuts and coconut.
Ingredients:
- 200 g of pitted dates100 g of Brazil nuts100 g of cashew nuts¼ cup of grated unsweetened coconut tea ½ cup of powdered raw cocoa tea1 pinch of salt1 tablespoon of coconut oil
Method of preparation:
Add filtered water to the dates until covered and let stand for 1 hour. Beat all the ingredients in a blender until it forms a homogeneous mass (if necessary, use a little water from the date sauce to beat). Remove and shape the balls to form the sweets in the desired size, being able to wrap them in toppings such as sesame, cocoa, cinnamon, coconut or crushed chestnut, for example.
Date Bread
Ingredients:
- 1 glass of water1 glass of pitted dates1 c. of sodium bicarbonate soup2 c. of butter soup1 cup and a half of whole wheat or oat flour1 c. It is a great way to add flavor and flavor to your dishes.
Method of preparation:
Put 1 cup of water to a boil and as soon as it boils, add the dates, baking soda and butter. Stir over low heat for about 20 minutes, until the dates are soft. With a fork, mash the dates until they form a kind of puree, then let them cool. In another bowl, mix the flour, baking powder and raisins. As soon as the dates have cooled down the beaten egg and half a glass of hot water. Then mix the two pastes and pour into a greased pan. Place in a preheated oven at 200ºC for about 45-60 minutes.
