Nutritional Benefits of Dates
Dates are a rich source of natural sugars, which provide a quick and healthy burst of energy. Dates are high in dietary fibre, which helps keep the digestive system healthy and prevents constipation. They are also packed with potassium, which supports healthy muscles and nerves, and iron, which helps the body make healthy red blood cells. Dates contain antioxidants that protect the body’s cells.
Know More: Dates
Dates are the sweet fruits of the date palm tree.
Type of Plant
The date palm is a tall, evergreen palm tree.
Plant Characteristics
- Dates grow in large hanging clusters beneath a crown of long, feathery leaves.
- The fruits change colour as they ripen, turning from green to yellow, red or brown, depending on the variety.
The Crop
- A date palm usually begins producing fruit four to eight years after planting and can continue bearing fruit for over 50 years.
- In India, dates are mainly grown in the sandy soils of Kutch (Gujarat), Rajasthan and parts of Punjab, Haryana and Tamil Nadu.
Interesting Biological Facts
- A date palm is either male or female and only female trees produce fruit.
- Farmers often transfer pollen from male flowers to female flowers by hand to increase fruit production.
- A single date palm can produce 50 to 100kgs of dates in one season.
DID YOU KNOW?
- Date palms have been cultivated for more than 5,000 years, making them one of the world’s oldest cultivated fruit trees.
- In many cultures, people traditionally eat dates to break their fast because they provide quick energy and are easy to digest.
SATTU-DATE BARFI
INGREDIENTS
- 1 cup milk
- ½ cup dates
- 1 cup sattu flour
- 1/3 cup ghee
- ¼ cup almonds, chopped
- ¼ teaspoon cardamom powder
- 4 to 5 saffron strands
METHOD
- Heat the milk in a pan. When it starts boiling, add the dates, cardamom powder and saffron. Boil for 1 minute, then switch off the heat and let it cool for 10 to 15 minutes.
- Grind the cooled milk-date mixture into a smooth paste and keep it aside.
- Now, heat ghee in a kadai. Add the sattu flour and roast on a low flame for 4 to 5 minutes, stirring continuously until aromatic and slightly golden.
- Add the chopped almonds and roast for another 1 to 2 minutes.
- Slowly add the prepared milk-date paste to the kadai, stirring continuously to avoid lumps.
- Cook and mix until the mixture thickens and comes together.Â
- Spread the mixture evenly on a greased plate. Garnish with chopped almonds and pistachios.
- Refrigerate for 1 hour to set.
- Cut into square pieces and serve.
Warning: Ask a parent or adult to help with this recipe.Â
Amit Gupta, also known as FitChefAmit, is a child nutritionist and health educator. He works with parents and children to simplify nutrition and healthy cooking, making healthy eating fun for kids and easy for parents. He also conducts interactive and impactful nutrition and cooking workshops for children and parents, including sessions at schools. He can be reached @FitChefAmit on Instagram and Youtube and via e-mail at [email protected]
