Sugary, sticky and sweet, dates are nature’s candy. Dates come from the date palm tree, and are usually sold dried in grocery stores. Common varieties include Medjool and Deglet Noor dates. These deep brown fruits have a rich, caramel-like taste and make great natural sweeteners. You can add dates to a variety of dishes — from smoothies, oatmeal and desserts to salads, sauces and braises. Dates are loaded with fiber, potassium, vitamin B6 and they’re rich in carbs, making them an excellent energy source. Since they are naturally high in sugar, remember a little goes a long way. Here are 10 of our favorite date-filled recipes.
1. ROASTED CAULIFLOWER SALAD | EATING BIRD FOOD
Tender, caramelized cauliflower makes this salad nutritious and filling. It works as a light lunch or dinner. You get a healthy serving of spinach (one of our favorite superfoods) while lentils sneak in some protein and added flavor. Recipe makes 4 servings.
Nutrition (per serving): Calories: 525; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 379mg; Carbohydrate: 93g; Dietary Fiber: 26g; Sugar: 48g; Protein: 20g
2. CHUNKY MONKEY OAT BARS | MYFITNESSPAL’S RECIPES
Full of walnuts, dates, chocolate chunks and bananas these bars are naturally sweetened. Make a batch over the weekend and eat them as a snack all week long. Recipe makes 10 servings at 1 bar each.
Nutrition (per serving): Calories: 221; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 37mg; Sodium: 134mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 12g; Protein: 6g
3. PEAR, DATE & WALNUT SALAD WITH BLUE CHEESE | COOKIE AND KATE
This salad has ingredients worthy of a gourmet cheese board: pears, dates, walnuts and blue cheese. A honey Dijon vinaigrette brings all those strong flavors together. Recipe makes 4 servings.
Nutrition (per serving): Calories: 376; Total Fat: 22g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 7mg; Sodium: 149mg; Carbohydrate: 47g; Dietary Fiber: 6g; Sugar: 37g; Protein: 5g
4. DATE & GORGONZOLA STUFFED SWEET POTATOES | BUDGETBYTES
Move over, loaded potatoes, stuffed sweet potatoes are the new favorites in town. Baked, orange spuds are stuffed with a delectable mix of sweet dates, crumbled gorgonzola and crunchy walnuts. Recipe makes 4 servings at 1 sweet potato each.
Nutrition (per serving): Calories: 305; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 6mg; Sodium: 135mg; Carbohydrate: 51g; Dietary Fiber: 7g; Sugar: 31g; Protein: 6g
5. SMOKY BUTTERNUT SQUASH QUINOA SALAD | IFOODREAL
This simple salad combines fluffy quinoa with cubes of roasted butternut squash, dates, cranberries and raisins. Smoked paprika and tangy apple cider vinegar in the dressing makes for an explosion of bold flavors. Recipe makes 6 servings at 1 cup each.
Nutrition (per serving): Calories: 369; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 104mg; Carbohydrate: 63g; Dietary Fiber: 11g; Sugar: 26g; Protein: 7g
6. CURRIED CAULIFLOWER CHICKPEA BUDDHA BOWL | HUMMUSAPIEN
Piled high with roasted veggies, you can make this hearty bowl in just one pan. A medley of roasted cauliflower, sweet potatoes and chickpeas is drizzled with a creamy curry sauce. Optional: Add a scoop of brown rice or quinoa to the bottom of each bowl. Recipe makes 4 servings.
Nutrition (per serving): Calories: 348; Total Fat: 16g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 358mg; Carbohydrate: 48g; Dietary Fiber: 11g; Sugar: 22g; Protein: 11g
7. LAMB KABOBS WITH APPLES AND DATES | THE HEALTHY FOODIE
Grilled kabobs are great for feeding a crowd. These kabobs are simply seasoned with rosemary, salt and pepper, then threaded with lamb, onions, sweet dates and crisp apples. Add your favorite veggies or substitute chicken, beef or pork for the lamb. Recipe makes 6 servings at 1 kabob each.
Nutrition (per serving): Calories: 254; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 83mg; Sodium: 283mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 20g; Protein: 26g
8. ESPRESSO OVERNIGHT OATS WITH SALTED DATE CARAMEL | FIT FOODIE FINDS
Marry two breakfast classics: coffee and oatmeal. Oats are soaked in brewed coffee overnight for a delightfully bold and caffeinated breakfast. Topped with salted date caramel, these oats have all the flavor and sweetness of a decadent treat. Recipe makes 2 servings.
Nutrition (per serving): Calories: 241; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 63mg; Carbohydrate: 41g; Dietary Fiber: 5g; Sugar: 13g; Protein: 7g
9. KEY LIME PIE “RECOVERY” BITES | OPTIMUM NUTRITION
If you’re looking for creative ways to use protein powder, whip up these zesty bites — they deliver roughly 8 grams of protein and 21 grams of carbs in less than 200 calories. Recipe makes 6 servings at 1 tart each.
Nutrition (per serving): Calories: 161; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 13mg; Sodium: 33mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 15g; Protein: 8g
10. CHICKEN AND MEDJOOL DATE LETTUCE WRAPS | NATURAL DELIGHTS
For a quick and easy lunch, try making this hand-held salad. Chicken salad is studded with dates, bell peppers and toasted almonds. A simple vinaigrette of olive oil, dates and garlic, brings all the ingredients together. Recipe makes 4 servings.
Nutrition (per serving): Calories: 370; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 75mg; Sodium: 300mg; Carbohydrate: 36g; Dietary Fiber: 5g; Sugar: 29g; Protein: 31g
The post 10 Drool-Worthy Ways to Eat Dates appeared first on Under Armour.
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