Healthy dates and desserts

Healthy dates and desserts

Dates are a tasty and healthy product. I often use dried dates in my recipes. They add an exquisite taste and pleasant sweetness to desserts.

And most importantly, this delicacy will replace your products containing regular sugar.

Because dates are a natural sweetness with a delicious taste. But they are not only delicious. But they are considered one of the healthiest fruits in the world.

And now let me tell you in more detail why dates are so useful.

Nutritional value

Dates are a very nutritious food. They contain large amounts of natural sugar. Moreover, dried dates are more nutritious than fresh ones. Therefore, they are used in nutrition to increase energy. What is useful for high energy loads, sports or travel.

100 g of dates contains:

  • 277 calories
  • 75 g carbohydrates
  • 7 g fiber
  • 2 g protein
  • 20% potassium
  • 18% copper
  • 15% manganese
  • 14% magnesium
  • 12% vitamin B6
  • 5% iron

As you can see, thanks to this, dates are an excellent source of energy and nutrients. Rich in carbohydrates and fibre. And regular use of dates in your diet can be beneficial for your health.

Health benefits of dates

These dried fruits contain the maximum amount of antioxidants. Which is good for the heart. It also lowers blood sugar levels and prevents cancer.

Healthy dates and desserts



Useful for the nervous system. Regular use reduces anxiety and improves memory.

Due to the significant amount of fiber, it has a beneficial effect on digestion and bowel function.

Reduce cholesterol levels. Dates also have an anti-inflammatory effect. They are very useful for women’s and men’s health.

This dried fruit is a source of vitamins and minerals that are very important for our body:

  1. Vitamin A is good for our eyes.
  2. Vitamins C and D are essential for nourishing our skin.
  3. Iron is good for hair.
  4. Manganese, copper and selenium improve the health of our bones.
  5. As you can see, dates are very beneficial for health.

Healthy dates

Possible health risks from dates

But I want to say that when using this dried fruit in your diet, you need to take into account possible individual contraindications. And also the fact that dates are quite high-calorie and sweet. It is worth paying attention to those who monitor the level of sugar in the blood.

How to store dates

These tropical fruits grow on date palms. Dates have a long shelf life. Usually dried fruits are used. They are best stored in a tightly sealed container in the refrigerator. For long-term storage, place the dates in the freezer.


Dates Medjool

There are different kinds of dates. But I would like to note the Medjool variety. Which has a special taste, rich aroma, soft fibrous texture.

This variety of dates has a caramel flavor. In addition, they are larger. And they are considered “kings of all dates.”

They are usually sold dried. As it dries, Medjool dates become even sweeter. The concentration of sugar increases.

How to use dates in desserts

I use dates a lot in my recipes. These healthy dried fruits can be used both in baking and in raw dessert. The result is delicious muffins, chocolate bars or almond truffles.

Almond Truffles


Dry dates should be soaked in hot water for a few minutes before use.

You can use my date dessert recipes. And as you can see, in addition to their special taste, they are also very useful.

Enjoy natural sweets and indulge in delicious desserts with dates!

Be healthy and love yourself!


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