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We all know the small, brownish fruits from the Orient and North Africa. They usually come to us dried and can be found in supermarkets, organic shops and he alth food stores in different qualities, colors and sizes. It is not for nothing that the little desert treasures are so popular and used in many diets. Not only do they taste delicious, but they're packed with important nutrients and make a great substitute for isolated, traditional sugar. Find out why dates are he althy and much more about them below. We also have a great recipe with dates for you at the end of this post if you want to try it.

Dates he althy - enjoy the "bread of the desert" in moderation

Where do dates come from?

Dates grow on the so-called date palm, which thrives in many desert regions of the world. The delicious, he althy fruits have always been one of the most important sources of energy for the inhabitants of these areas. Dates are enjoyed both raw and dry and are often and willingly used in many dishes and drinks.

The largest exporting countries of dates are Egypt, Iran and Saudi Arabia. There are also very large areas under cultivation in Morocco, Tunisia and Algeria.

Dates are one of the most important foods in the Orient

What do dates contain?

As already mentioned, dates are he althy and included in many diets. These are very popular when breaking fasting cures and as he althy snacks in between. All with many good reasons. Dates are the perfect substitute for industrial sugar. When consumed in moderation, they provide the body with he althy carbohydrates that provide a fresh boost of energy and even help with weight loss. With only 3-5 dates a day you can prevent ravenous hunger attacks and deal with the small hunger sustainably.

The delicious fruits contain a lot of vitamins and minerals that are essential for our he alth. Vitamins A, B, C and E as well as folic acid, magnesium, calcium and iron are among the most important components of the dates. However, the oriental fruits are richest in potassium, 100 g of dry fruits contain about 658 mg of it.

A valuable source of numerous nutrients

In addition to figs and plums, dates are also a rich source of dietary fiber, actually the best in comparison. Especially when dry, the fruits are a great food that makes the work of the gastrointestinal tract easier and contributes to regular digestion.

The valuable antioxidants that make dates he althy should not be underestimated. The flavonoids, carotenoids and polyphenols contained in it protect our organism from free radicals and at the same time have an anti-inflammatory and detoxifying effect.

Dates also contain the amino acid tryptophan, which is converted into the neurotransmitter serotonin in the body. It is well known that serotonin is the happiness hormone that makes you feel better and more relaxed. At night, serotonin is converted into the sleep hormone melatonin, which makes it easier to fall asleep and a deeper sleep.

Extra tip: 3-4 dates in the evening before going to bed therefore promote good sleep and help with occasional problems falling asleep.

Feel free to combine the dates with walnuts

What is the best way to prepare dates?

Dates are a real kitchen talent. They can be used as a he althy ingredient in many recipes. The absolute classics are the protein-rich energy balls, which not only athletes like to eat, but also nutrition-conscious sweet toothers in general. Dates stuffed with cheese and nuts or coated in bacon are also real delicacies that are suitable as finger food for any festive occasion. Of course you can always prepare them for daily consumption.

The queen of all dates is undoubtedly the wonderful Medjool date. This is slightly larger and darker. It has a slightly thicker and softer consistency and a delicate caramel flavor. This type of dates can be used for cooking and baking as well as for the preparation of sauces and smoothies, and you can also take them with you on the go.

Medjool dates are the queen of all dates

Our favorite recipe with dates: No-bake vegan brownies

The ingredients:

  • 1 cup nuts (e.g. walnuts 50g and almonds 75g)
  • 6 tbsp (30 g) raw cocoa powder
  • 2 tbsp chia seeds/flaxseeds (optional)
  • 1 tsp s alt
  • 1 cup (225 g) soft dates (like Medjool), pitted
  • 2-4 tbsp almonds, roughly chopped, for crunching and garnishing (optional)

For the chocolate ganache frosting:

  • 2 tbsp raw cacao powder
  • 2 tbsp coconut oil, melted
  • 1 tbsp agave syrup or other sweetener (for a sweeter ganache, use 2 tbsp syrup)

Preparing a delicious and he althy brownie is very easy

The preparation:

1. Step:

In a food processor or high quality blender, combine nuts, cocoa powder, chia seeds, and s alt. Mix the ingredients until the mixture becomes homogeneous and resembles sand. Add the dates and continue blending until smooth. If the mixture is too dry, add another date or two. If the mixture gets too sticky, add a few more nuts.

2. Step:

Spoon the doughy mixture onto a piece of baking paper or greased foil and roll it out into a large square, about 1 cm thick. Press the 2-4 tbsp extra coarsely chopped almonds into the square and let the dough cool slightly while you make the glaze/ganache.

3. Step:

To make the frosting, stir together the cocoa powder, melted coconut oil, and agave syrup until you have a moderately thin, glossy frosting. Allow the ganache to set in the fridge or at room temperature, stirring occasionally, until it resembles a thick chocolate glaze. If it gets too solid, microwave for about 5 seconds, then stir again.

You can arrange any nuts and dried fruit you like on the ganache

4. Step:

Spread the glaze over the raw brownie square and garnish with more almonds. Cut the brownie into 16-25 pieces. The brownie pieces can be stored in an airtight container at room temperature for about 2 weeks. They even keep in the fridge for up to a month. Yummy!

The brownie batter can also be made into delicious energy balls

Experiment with many other recipes and benefit from the valuable fruits from the Orient. Now you know exactly why dates are he althy and you can use them in different ways enjoy, of course in moderation.

Try it with a peanut butter and pomegranate filling

Rose blossoms, pistachios and cashew nuts are of course also an excellent idea

Those who like it heartier can try bacon

A flatbread with dates and sage tastes just as delicious

And how about a he althy spread made from dates?

Have fun with the recipes with dates!

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