The end of the year is approaching and, in anticipation of the holidays, we are starting to see dates re-appear on supermarket shelves. This small oriental fruit (widely used in cooking in the Maghreb and the Middle East) has many benefits for health and the figure.
“The date is a very interesting fruit, firstly because it is hyper-concentrated in vitamins, minerals and antioxidants.” says nutritionist Frédérique Chataigner. Thus, 5 dates of the Deglet Nour variety contain 272 mg of potassium: this mineral reduces fatigue and prevents the occurrence of many chronic diseases, such as high blood pressure and osteoporosis.
“Dates also contain B group vitamins (B1, B2, B3, B5, B6 and B9 which contribute to the proper functioning of the nervous system and the assimilation of iron by the body), selenium, iodine and flavonoids.“
Second argument in favor of the date: “it is an excellent source of sugar“guarantees Frédérique Chataigner. On average, these fruits contain 31% fructose and 31% glucose: “the glycemic load of dates (that is to say: the impact they have on blood sugar and on insulin, the hormone responsible for regulating blood sugar levels) is certainly quite high; However, as they are also very rich in dietary fiber (around 8 g per 100 g), the assimilation of sugar is slowed down, which gives energy to the body and mind for longer..”
Clear ? “If you are about to make an intense physical or intellectual effort, snack on 2 to 3 dates rather than a chocolate bar: this will not harm your health, and you will have energy to spare for several hours!“
3 anti-fatigue recipes with dates (to stock up on energy)
If dried dates can be eaten straight out of the package, they can also be cooked. Here are 3 recipes validated by the expert:
- Date energy balls
For 250 g of dough. Mix 19 dried dates with 1 tbsp. tablespoons of orange blossom water, 1 pinch of cinnamon and 1 pinch of lemon zest. Reserve in a bowl. Then mix 60 g of cashew nuts with 40 g of hazelnut puree. Mix the two preparations with your hands to obtain a homogeneous dough. Make balls approximately 2 cm in diameter. Roll these in cocoa, grated coconut or even sesame seeds depending on your taste.
- Raw date tartlets
For 4 tartlets. Mix 100 g of almond powder with 20 g of chestnut flour and 15 g of unsweetened cocoa powder. Add 90 g of dried dates cut very finely and mix to obtain a homogeneous mixture. Gradually pour in 75 mL of vegetable milk to obtain a pasty texture – neither too moist nor too crumbly. Reserve 2 hours in the refrigerator then spread the dough and line 4 tartlet molds. Garnish with pieces of fresh fruit – peaches, strawberries, apples, kiwis…
- Chicken tagine with dates
For 6 persons. Cut a 1.2 kilo chicken into pieces. Brown them in a frying pan with 4 tbsp. tablespoon of coconut oil. Reserve the chicken pieces and, in the same pan, brown a large chopped onion. Then add the chicken and spices (1 tbsp. coriander seeds, 1 cinnamon stick, 1 tbsp. cumin, 1 tbsp. turmeric, 2 star anise, salt and pepper) . Complete with 25 cl of water. Cook for 30 minutes covered. Then add 50 g of unsalted cashew nuts, 50 g of blanched almonds, 6 large potatoes and 50 g of dates: cook again, covered, for 40 minutes, mixing regularly. Serve with quinoa and harissa sauce.
Thanks to Frédérique Chataigner, hypno-nutritionist and psychotherapist, founder of the Chataigner Method and author of SelfHacking, Lose weight with indulgence.
