Dates: A superfood with many benefits (recipe for brownies with dates)

Dates have many unique health benefits that are not widely known to most people.

What are dates?;

Dates are tropical fruits that come from palm trees. Phoenix dactylifera. They are mostly sold dried, but can also be eaten fresh.

Usually, we find two types of dates on the market: the classic, small (deglet) and the royal (medjool) dates. They are rich in carbohydrates, most of which are sugars, and also contain fiber.

What is the nutritional value of dates and how many calories do they contain?;

100 grams of royal dates contain 277 calories, 75 grams of carbohydrates, of which 66 grams are sugars and 7 grams are fiber, while they also contain a small amount of protein (1.8 grams) and very little fat.

100 g of dates provide 10% of vitamin B6, 20% of potassium, 5% of iron, and 13% of magnesium, which we need. The typical serving, of course, is 1-2 dates, or 25-50 grams.

How much do dates weigh?;

A royal date weighs around 25 grams, while a deglet noor weighs 7 grams.

What are their benefits?;

Thanks to their fiber content, dates are a good choice for people with constipation, and they also have a low glycemic index, which means they can be a sweet snack for people with diabetes without negatively affecting glucose levels when consumed in moderation.

Furthermore, compared to other dried fruits, dates have the highest content of polyphenols, which have antioxidant properties and a positive effect on health and oxidative stress.

In recent years, dates have become part of many nutritious recipes, often replacing sugar in recipes due to their very sweet taste. As a result, there are many recipes for sweets and snacks, such as bars, cakes, and cookies, either raw or baked!

A very easy and well-known recipe is dates stuffed with peanut butter. Simply open the date and fill it with 1 tablespoon of peanut butter. Additionally, you can add a dry nut, such as a walnut, and/or cover it with dark chocolate.

How do we maintain them?;

They are easy to store and can be kept either in the refrigerator or in a cool cupboard in an airtight container.

Do dates have side effects?;

Moderation is required when consuming dates, as they are high in sugar, which is not offset by their nutrient content.

In other words, it is recommended that consumption be moderate, in quantities of 25-50 grams.

Recipe with dates for brownies

Materials:

• 2 cups dates (400 g)
• 1/4 cup hot water
• 1/2 cup peanut butter or tahini
• 2 tbsp extra virgin olive oil
• 1/2 cup cocoa powder
• 60 g chocolate chips (optional)

Execution:

• Preheat the oven to 175 degrees Celsius.
• Place the dates in a food processor and blend until they form a paste. Add the warm water and blend again.
• Add the remaining ingredients and mix until the mixture is smooth.
• Transfer to a baking pan and press the mixture into the pan.
• Bake for 15 minutes.
• Allow the brownies to cool before cutting them.
• Enjoy!

By Maria Mantzorou, dietitian-nutritionist