Provided by:
The University of Arizona College of Agriculture &
Life Sciences - Cooperative
Extension
April 3rd, 2016
This Week:
Lean about dates!
Newsletter 6:
Dates
Welcome to the sixth WAAZ newsletter!
This week's topic is on dates.
FACT: The health benefits of dates are just as sweet as they
taste. Dates contain 28% of the amount of fiber you
need in a day, which helps improve digestion and can
help with weight loss.1
How can I incorporate dates into my diet?
Next week:
Learn about the
benefits of milk!
Dates are a sticky, sweet fruit that may come with a large
seed in the middle that should be removed or eaten around.
They make a great snack by themselves, or they can be
added to foods to sweeten up a dish while also adding some
variety. Here's a few ways how:
 Pack a 1/2 cup of dates in a snack container for a
sweet snack when leaving the house.
 Chopped dates can be used in place of or alongside
raisins in recipes calling for them.
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
Chopped dates can be added to trail mix, breakfast cereals,
salads, bread, muffins, pancakes, and many baked goods.
 Whole dates can be stuffed with cheese, nuts, or other fillings
once the seed is removed for a great snack or appetizer.
 Dates can even be blended into a fruit smoothie.
Recipe: Heartwarming Oatmeal with Fruit and
Nuts2 (Servings: 2)
1. Assemble the ingredients: 3/4 C grapefruit juice, 3/4 C water,
1/4 tsp ground cinnamon, 1/8 tsp salt (optional), 2/3 C old
fashioned oats, 1 tbsp + 1 tsp tightly packed brown sugar,
2 chopped oranges, 2 tbsp chopped dates, 1 tbsp slivered
almonds
2. Bring water, grapefruit juice, salt, and cinnamon to a boil over
high heat in a medium saucepan.
3. Stir in the oats and lower heat to medium-low. Cook 5
minutes, stirring occasionally. Remove from heat.
4. Cover and let stand 8 minutes.
5. Stir in brown sugar.
6. Separate in 2 bowls and top with oranges, dates, and almonds.
Nutrition Information per Serving:
Calories: 276 Protein: 6g Fat: 3.8 g Carbohydrates: 59g Fiber: 7g
Sodium: 152 mg (if salt added)
More About Dates:
http://yaac.org/2015/05/05/medjool-dates/
References:
1
http://www.fruitsandveggiesmorematters.org/medjool-dates-nutrition-selectionstorage
2
http://www.fruitsandveggiesmorematters.org/main-recipes?com=2&recid=155
2
Featured Food of the Week:
Dates
Dates are found at most
grocery stores. Select those
free of black mildew. Once
purchased, they can be
stored for up to six months
in the refrigerator in an airtight container, or frozen up
to a year. Dates have good
levels of Vitamin A and
potassium, and are naturally
low in sodium, cholesterol,
and fat. Below are the
nutrition facts for a serving
(1/2 C) of dates.
Calories
208
Total Fat
0.36 grams
Carbs
0.1 grams
Fiber
5 grams
Protein
1.3 gram
Vitamin A
16% of DV
Potassium
13% of DV
Sources:
Fruit & Veggies More Matters
and USDA Nutrition Database