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Nutritious Natural Nutty Sweet :)

Stuffed Sweet Nutty Dates

This little nourishing, feel-good treat is not only delicious and filling, but also excellent for our gut and brain!!

It's small but filling, and has antioxidant and anti-inflammatory superpower! 🦸‍♀️



date, peanut butter, almond and cacao nibs
The golden combo of dates, nuts and cacao nibs!

Dates

Dates are abundant in;

  • carbohydrates (fructose, glucose and sucrose),

  • protein (23 types of amino acid),

  • dietary fibres

  • vitamin B complex: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic (B5), pyridoxine (B6) and folate (B9)

  • vitamin C

  • vitamin A


Minerals in dates are;

  • calcium,

  • iron,

  • magnesium,

  • slenium,

  • copper,

  • phosphorus,

  • potassium,

  • zinc,

  • sulfur,

  • cobalt,

  • flourine

  • manganese

and also pectin (Aljaloud, S., et al, 2020; Al-Frai, M. & Lee, C. Y., 2008; Al-Shahib, W. & Marshall, R. J., 2003).


Dates have low GI, and eating a few dates daily could help both fasting and post-meal blood sugar levels, and they didnt seem to affect HbA1cLevels (Milghani, 2021). ☺️



Peanut

Did you know that peanut butter was created in the 1890s by St. Louis physician as the soft protein substitution for people with poor teeth?! (Ary, S. S., et al, 2016). 😄


Peanut is legume seed - “groundnuts” and also a energy packed food!

Main components of a peanut are;

  • protein (all the 20 amino acids)

  • fibre

  • unsaturated fats


It is also an excellent source for

  • resveratrol

  • phenolic acids

  • flavonoids

  • phytosterols

as well as a good source of Co-enzyme Q10 😃


Peanut is high in

  • vitamin B complex: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and folate (B9)

  • vitamin E


Minerals that are rich in peanut are:

  • copper

  • manganese

  • iron

  • phosphorus

  • magnesium

  • phosphorus

  • selenium

  • zinc

(Ary, S. S., et al, 2016)


According to studies, consuming 42.5–75g of peanuts per day enhanced thermogenesis and lipid metabolism while lowering the glycemic response and increasing fullness (De Souza, R.M.G. et al, 2017). 😉


The Australian Dietary Guidelines recommend 30 grams of nuts per day on most days of the week as part of a healthy adult diet, which is about a small handful of peanuts (The Department of Health, State Government of Victoria, Australia, 2024). 🥜



Almond

Almond is a tree nut, and its key components are;

  • lipids (around 50%): monounsaturated fatty acids (60%), Polyunsaturated fatty acids (30%)

  • proteins (around 25%)

  • carbohydrates (around 20%)


Almond is known to be a good source of;

  • protein

  • monosaturated fatty acids

  • fibre (insoluble 4: soluble 1)

  • vitamin E (α-tocopherol)

  • vitamin B complex: riboflavin (B2), niacin (B3) and folate (B9)


and minerals such as

  • manganese

  • magnesium

  • copper

  • phosphorus

  • calcium


Almond is also rich in;

  • phytosterols

  • polyphenols (notably, tannins, proanthocyanidins & flavonols such as catechin and epicatechin (Barreca, D., et al, 2020)


Several studies have shown that consuming 10–100g of almonds per day is linked to both glucose homeostasis and lipid metabolism, and that almonds can decrease feelings of hunger (De Souza, R.M.G. et al, 2017). A daily intake of 30-50g is recommended as part of a healthy diet (Gama et al., 2018). About 30 almonds are 30 grams 😃



Cacao

Cacao is the dried and fully fermented fatty seed of the fruit of the cocoa tree; nibs are fermented cocoa beans that contain both fat-free cocoa solids and cocoa butter (about 55%)(Beckett, S., 2009; Katz D. L., et al, 2011). Cacao nibs are chocolatey but bitter and crunchy! They can add more flavours and textures to the treat!😋


Cacao is abundant in;

  • lipids: monounsaturated and saturated fatty acids (palmitic acid and stearic acid)

  • fibre


Cacao is also rich in minerals such as;

  • magnesium

  • copper

  • potassium

  • calcium

  • iron

  • flavanoids: notably, epicatechin, catechin, procyanidins, theobromine

(Katz D. L., et al, 2011; Ellam, S. & Williamson, G, 2013)


Did you know that cacao contains around 380 known nutrients and 10 of which are psychoactive compounds? Methylzanthines, such as caffeine and theobromine are well known to benefit our well-being by improving mood, cognitive function without the harmful negative effects of drug usage (Andújar, I., et al, 2012; Franco, R. Et al, 2013). 😉




This Sweet Nutty Date can be suitable for energy & mood boost, gut health and people who are conscious of metabolic health. 😊


Also! Not only is this treat easy to prepare, but it can be made with pantry goods, and great for surprise visitors too. 😉



 

Ingredients

  • Medjool dates (the larger and the softer, the easier to make!)

  • 1 teaspoon each of 100% peanut butter per a date

  • 2 almonds per a date (raw or roasted)

  • 1/2 teaspoon of 100% cacao nibs


Add-ons and Options

  • Additionally, 100% cacao powder to sprinkle over

  • Options: use your preferred nut butter and nuts.


Instructions:


Step 1: Slice dates halfway and remove the pit.

Step 2: Fill in peanut butter into dates.

Step 3: Top with almonds on the peanut butter.

Step 4: Sprinkle cacao nibs over the dates


Enjoy eating it! 😋


The following nutrition facts are created as a general guide only.

Nutrition facts chart
Stuffed Sweet Nutty Date

 

A little note


Although this Stuffed Sweet Nutty Date does not contain refined sugar, 2/3 of the total date is made up with natural sugars (Aljaloud, S., et al, 2020), so that we need to be mindful to have just one or two of these at a time 😉


Eating mindfully, using all senses and enjoying food can be more satisfying and nourishing for both the mind and body 💝


I'd love to hear your thoughts on how you enjoyed making and eating this Stuffed Sweet Nutty Dates ☺️ Please feel free to leave your comments below. 💖



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