Everybody longs for good ‘dates’ for a loving and healthy life! Blessed with natural sweetness and nutrition, dates (edible sweet fruit) are becoming popular go-to snacks. Dates can be consumed fresh, but most people prefer the dried form. Dates are a type of fruit grown on the palm tree. They’ve been an important feature in Middle Eastern cuisine for ages. Dates black or brown have become a staple ingredient in modern cooking, and their popularity can be attributed to their nutritional value, versatility, and sweet flavour. There are amazing varieties of dates, each with distinct flavours, and textures. Dates are available both with and without seeds too.Nature’s Superfood Today nature’s superfood dates are also trending as celebrities often share their date recipes online. American model Hailey Bieber prefers dates in her strawberry-glazed skin smoothie which has been featured on social media. Actress Kriti Sanon likes having dates for snacks as it gives instant energy. According to media reports during her pregnancy, Kareena Kapoor enjoyed homemade yoghurt with chopped dates, cashews, pistachios, and raisins.Benefits Of Dates Dates, the sticky powerhouse is a high source of energy. They contain minerals like selenium, copper, potassium, and magnesium besides essential vitamins like B and C. Fitness and nutritionist coach Shikha Singh, Shiks-Fitness, Lucknow says, “Consuming 100 grams of dates can provide over 15% of the recommended daily allowance from these minerals. High in dietary fibre, dates are a good source of antioxidants, mainly carotenoids and phenolics. Dates are low in fat and rich in natural sugars like fructose and glucose.”One medium-sized date has approximately 20 kcal, one can have up to 5 dates in a day. One must eat dates in moderation. “Diabetic patients can have 2-3 dates in a day. Dates are rich in vitamins, minerals, antioxidants and fibre so when consumed by a diabetic patient it doesn’t spike their glucose levels and keep the glycaemic load in control. People on their weight loss journey can have them for their sweet cravings while keeping the calories in mind,” states Shikha. Cooking With DatesThere are various culinary applications of dates — as they add natural sweetness and texture to salads, chutneys, and sauces. Chef Syamal Raju Annamneedi, Corporate Chef at Iron Hill India says, “Dates are a popular ingredient in smoothies and other desserts due to their sweetness. Dates paste can be used as a binding agent in savoury dishes. Date syrup is a good substitute for refined sugars in baked goods, adding moisture and flavour. Date syrup is being added to vinaigrettes, salad dressings, and marinades for meats and vegetables. Date syrup is now an alternative for natural sweetener in coffee, tea, and smoothies, besides topping for ice cream, yoghurt, and pancakes.”Dates have become a staple ingredient for creative and health-conscious cooking. Vijay Motiram Pawar, Sous Chef of Le Café Mumbai says “This shift reflects a trend in food where traditional ingredients are being reimagined in innovative ways to suit contemporary tastes. Pairing dates with roasted vegetables can elevate the dish with a subtle sweetness. Date syrup, powder, and date vinegar make it convenient for chefs to experiment with dates in different forms. Date powder is great for baking, and date vinegar adds a tang to dressings and marinades.”Sticky Date Pudding (Chef Syamal Raju Annamneedi, Corporate Chef, Iron Hill India)Ingredients • 250g pitted dried dates, chopped• 1 tsp bicarbonate of soda• 125g butter, softened• 3/4 cup brown sugar• 1 tsp vanilla extract• 2 eggs• 1 1/2 cups self-raising flour• 1/2 cup plain flour.Butterscotch sauce• 2 cups brown sugar• 600ml thickened cream• 200g butter, choppedMethod1. Preheat the oven to 180°C/160°C fan-forced. Grease a 5.5cm deep 12-cup capacity baking pan.2. Place dates and 1 1/2 cups water in a saucepan and boil. Remove from heat. Stir in the bicarbonate of soda. Stand for 5 minutes.3. Using a mixer, beat butter, sugar and vanilla until light and fluffy. Add eggs, 1 at a time, beating well after each addition. Sift half the flour over the butter mixture. Add half the date mixture. Stir to combine. Repeat with the remaining flour and date mixture. Pour into the prepared pan. Smooth surface. Bake for 30 minutes.4. To make Butterscotch sauce add sugar, cream and butter in a saucepan over medium heat. Keep stirring, until smooth. Bring to the boil. On low heat, simmer for 5 minutes or until slightly thickened.5. Drizzle pudding with 1/3 sauce. Spoon pudding into bowls and serve with remaining sauce and double cream.Avocado and Date Smoothie Bowl Recipe (Vijay Motiram Pawar, Sous Chef of Le Café)IngredientsSmoothie Base• 50 g fresh avocado• 30 g seedless dates• 70 g curd (strained to reduce water content)• 50 ml milk• Toppings• 50 g dragon fruit (cubed)• 20 g kiwi fruit (sliced)• 10 g fresh banana slices• 15 g cornflakes• 10 g granola• 5 ml pomegranate molasses• 10 g fresh pomegranate seeds• 5 g fresh basil leaves• 2 g mint leaves (for garnish)Method1. Blend avocado, dates, curd, and milk until smooth and creamy. Adjust the consistency with more milk if needed. Pour the smoothie base into a bowl.2. Arrange the dragon fruit cubes, kiwi, and banana slices over the smoothie base. Sprinkle cornflakes granola and top it with pomegranate molasses. Add pomegranate seeds, basil leaves and mint leaves. Serve chilled.
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