Proven Benefits of Dates

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Date Nut Ball
Deseeded dates 10 (2 dates make one ball)
Coconut Sugar 2 tablespoon
Granulated Sugar ½ cup
Pistachios or Almonds 1 cup (chopped)
Date Smoothie
Bananas 2 (frozen)
Dates 4 (pitted)
Cinnamon ½ teaspoon
Chia Seeds 2 tablespoons
Peanut Butter 2 tablespoons
Almond Milk (Unsweetened) 2 cups
Peanut Butter Dates
Dates 6
Peanut Butter 6 tablespoons
Almonds (for topping)
Chia Seeds (for topping)
Sunflower Seeds (for topping)
Tahini Date Bars
Dates 1 cup (pitted and soaked)
Quick Oats 1 cup
Ground Flaxseed 1/3 cup
Almond Flour ½ cup
Tahini ½ cup
Apple-Date Salad
Spinach leaves 1 bunch
Walnuts 1 tablespoon (chopped)
Dates 2 (pitted and chopped)
Apple 1 (sliced)
Feta Cheese 1 tablespoon

Proven Benefits of Dates


  • Date Nut Ball

  • Date Smoothie

  • Peanut Butter Dates

  • Tahini Date Bars

  • Apple-Date Salad



Dates — the chewy and sweet fruits of the palm tree are the unwrapped candies from nature! This widely-known dry fruit is grown in many tropical regions of the world being one of the favorite additions to the Middle Eastern cuisines. Dates are highly consumed during Ramadan; the Holy Month for Muslims, where they break their fast with these dark fruits.

The world is blessed with around 30 kinds of dates, all of which fall under 3 types; soft, semi-dry and dry. Dates are known to have healing powers backed with fiber, a high concentration of potassium, vitamins, zinc, iron, and magnesium. Let’s walk through the impressive health benefits this notorious fruit provides.


  • Boosts Energy:

Dates are the quick fix to your mid-day low energy level. Instead of another cup

 of caffeine, grab onto these delicious delicacies full of natural sugar to give you a powerful push to get you through the day. Maybe a Date Nut Ball?


Start with mashing the dates so they look like a dough consistency. Add in coconut sugar, desiccated coconut, and your choice of nuts preferably pistachios for a flavor of salt and sugar both. Mix all together well. Scoop out a small quantity of the mixture and start aligning them in a plate, once done, start rolling each scoop into a ball. Refrigerate them and serve as a dessert or with any dessert. Goes best with fruit yogurt!


  • Strengthens Bones:

Where sunlight and vitamin D are doses of strength to your bones, magnesium and copper found in dates are your bone repair tools! From fighting existing osteoporosis or bulking up bones, dates are the way to go. The natural sweetness and rich flavor of dates combined with milk make a strong component in making your bone stronger in the form of Date Smoothie.


Fill your blender with all the ingredients, and blend for a minute or two until you get a smooth and creamy texture. Taste the smoothie, add more milk and sweetener as per your liking. Pour into a mason jar, swoop in a straw, and enjoy!


  • Relieves Constipation:

Dates are high in fiber that can be highly efficient in easing health issues caused by irregular bowel movements. Eating a minimum of 20 to 35 grams of fiber in the form of dates every day may help promote healthy digestion. Having Peanut Butter Dates early in the morning with a hot cup of black tea is a great breakfast to start your day with.


Start by carefully removing the seed from the dates by adding a slit on one end making sure the other side stays intact. Add a generous amount of peanut butter inside the date. You can garnish it with toppings you like such as slivered almonds, chia seeds, and sunflower seeds.



  • Prevents Anemia:

The iron in dates acts as the magnetic force to drive out diseases like anemia from your body. Since anemia is highly found in children, adding dates to their lunch box in the form of Tahini Date Bars is a great option.


Pit your dates and place them in a bowl full of boiled water, soak for 10 minutes. Once they soften, drain the water and blend them into a smooth paste. In a separate bowl whisk together oats, ground flaxseed, and almond flour. Pour in the date puree and tahini, stir until they mix perfectly in the form of a sticky dough. Press the dough onto a parchment paper lined tray about an inch thick and pop in the fridge to chill it before you cut them in bars.




  • Protects Heart Health:

A handful of dates a day can prevent heart diseases through the power of its antioxidants. These antioxidants control excessive cholesterol near the artery cells reducing the risk of cardiovascular attack. An Apple-Date Salad is an ideal meal when keeping your heart health a priority.


Dress up your salad plate with a bunch of spinach leaves. Place sliced apple, walnuts, and dates onto the green bed. Garnish with feta cheese and drizzle a dressing of your choice.

Incorporate this all-year-round fruit into your recipes — dip it in chocolate, roll it in desiccated coconut or eat it as it is. 

Ramadan with Food Crowd | Episode 30 | Cinnabon
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Ramadan with Food Crowd | Episode 30 | Cinnabon
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