Honestly, I've always really enjoyed eating dates. I would usually consume a date when it was in it's natural form or in those really awesome date squares my Grammy (and probably a lot of other Grammy's out there) used to make.
I came to the realization that I had never actually cooked with dates.
So I bought myself a little 375 g package of pitted dates and decided to try it out.
I was not disappointed!
So I bought myself a little 375 g package of pitted dates and decided to try it out.
I was not disappointed!
Dates are greats!
Not only because they are fun to cook with (and easy) but they are actually a natural form of sugar AND a source of fibre.
Not only because they are fun to cook with (and easy) but they are actually a natural form of sugar AND a source of fibre.
Here's the thing. Usually fibre tends to be associated with those not-so-appealing, brown, pellet cereals BUT there are actually many forms of fibre.
Just to drive the point home, fruits and vegetables are a great source of fibre especially those with edible seeds or skins. This includes but is not limited to potatoes with skin, broccoli, corn, peas, raspberries, strawberries, blueberries, pears, apples, prunes, dates, figs, dried apricots or raisins.
Typically, people are not consuming enough fibre which means many are not reaping the benefits! I won't get into the details but let's just say it should be a regular part of your diet...regular. Lastly, if you are planning to up your fibre intake, you should also increase your fluid intake.
Just remember, fibre and water are friends.
Just remember, fibre and water are friends.
So enough about that, here's a delicious energy bar recipe you can try that uses this sweet little fruit!
 |
| Pre-oven. |
Ingredients
In a saucepan combine:
1/2 375 g package of pitted dates (chopped)
1 tbsp vegetable oil
1/4 water
1 tbsp reduced fat peanut butter
In a separate bowl combine:
1 egg
1/4 cup milk (soy, almond, regular, whatever you have)
1 3/4 cup oats
1 tbsp flour
1/4 cup chopped unsalted almonds
1/4 cup dried cranberry
2 tbsp unsweetened coconut (or a handful)
 |
| A block of pitted dates (pits are removed). Fun Facts: Dates are a fruit that grow from a particular type of palm tree. Originating from the Middle East; Egypt, Saudi Arabia and Iran are among the top date producing countries. |
Make sure you chop your dates using a knife and cutting board.
Basically, when the date mixture in the sauce pan turns to a mushy brown texture, you can add it to the bowl of ingredients. Mix well until all ingredients are well blended and moist. Place this mixture in a pan (like the one in the picture). Bake at 350 F for 15-20 mins (until lightly browned on top).
Basically, when the date mixture in the sauce pan turns to a mushy brown texture, you can add it to the bowl of ingredients. Mix well until all ingredients are well blended and moist. Place this mixture in a pan (like the one in the picture). Bake at 350 F for 15-20 mins (until lightly browned on top).
There you have it! Home made energy bars!
 |
| Mmm, final product. |
Nutrients Per (50g) Serving
| 132.2 | |
| 4.2 | |
| 0.9 | |
| 0.0 | |
| 10.1 | |
| 12.2 | |
| 175.0 | |
| 21.3 | |
| 2.6 | |
| 10.2 | |
| 4.1 | |
| 8.2 | |
| 0.0 | |
| 24.9 | |
| 0.9 | |
| 0.1 | |
| 1.0 | |
| 0.1 | |
| 0.1 | |
| 1.3 | |
| 11.1 | |
| 0.0 | |
| 0.1 |
References
Dietitians of Canada. Planning Meals: Fibre Facts; 2013 [cited 2013 Apr 17]. Available from: http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Seniors/Planning-Meals--Fibre-Facts.aspx
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