Dates
The date is the superfood of nature: a powerhouse of minerals, energy and fiber. But how much do we know about this rich, creamy piece of goodness? Here are a few interesting facts about dates:
| The word date comes from the Greek word daktylos, meaning “finger,” because a date looks like the tip of a finger. |
| About 3% of the earth’s farmland is covered by date palms, producing four million tons a year. |
| There are more than 200 varieties of dates. Egypt is the top date producing country. |
| Ancient Egyptian hieroglyphics mark years with images of full date palms, as the trees grow 12 new fronds a year. |
| One cup of dates has about 380 calories, 27% of the recommended daily requirement of potassium and 48% of daily fiber needs, and also provide calcium, zinc, iron, copper, magnesium, and other minerals. |
| An adult can survive with only 15 date fruits per day, which gives the body all the necessary minerals and vitamins for its existence. |
| While dates are high in sugar, many varieties have a low glycemic index (a tool that measures how foods affect blood sugar levels), due to the fact that its fruit sugar is high in dietary fiber. |
| Bedouin tribes of the Middle East, who include a high percentage of dates in their diet, have one of the lowest rates of cancer. |
Sources: bateel.com/bateel-gourmet/all-about-dates; healthline.com/nutrition/glycemic-index
Recipe – Granola Bars
Ingredients
1 cup dates, soaked for 20 minutes in hot water
1/4 cup maple syrup
1/4 cup tahini, or any nut butter
1 1/2 cups rolled oats
1 tsp. cardamom, or to taste
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/4 cup unsweetened shredded coconut
1/4 cup dried cranberries
1/4 cup dried figs, chopped
1 pinch salt
1/4 cup carob chips
Process
Process softened dates in a food processor until smooth. Add maple syrup and tahini and process until mixed, scraping down sides if needed. In a separate bowl, combine oats, cardamom, seeds, coconut, cranberries, figs, salt, and date mixture. Mix until well combined. Stir in carob chips.
Line an 8 x 8-inch pan with parchment paper. Spread out mixture with water dampened hands until flattened. Bake at 350° F. for 25-30 minutes until golden and crispy on top. Allow to sit for about an hour before cutting into 16 bars.