Dr Kaviraj Khialani – celebrity Master Chef, is a Mumbai based Author, Writer, Food Designer, Academician having specialised in over 33 international cuisines. Here he lists the various health benefits of Dates or Khajoor and the interesting ways we can include it in our diets
Dates or Khajoor as they are known as in Hindi, one of the most interesting and nutritious offering from nature, has also been called as holy fruit in the middle-East growing on a tree of life! Its dark brown color, naturally sweet flavor and a seed in the center remains its constant composition. There are over 200 plus varieties of dates in different shapes and color however they remain constantly on the same lines when it comes to their nutritive support towards us.
India grows roughly around 40 plus varieties alone which can be soft or dry, states like Gujarat, Rajasthan, Kerala and Tamil Nadu are some of the major date producing states in India, despite this we are one of the larger importers of dates from Iran and Iraq, this makes the scope of its cultivation in their countries quite high.
The term ‘Date’ comes from a Greek word Gaktulos which means Finger in English! The uses of dates and its application in our kitchens have been pretty old by now yet there are many of us who resist using its too often for various reasons.
Health benefits & tips on dates
Dates are full of nutrition especially the dry ones since they contain essential vitamin, minerals & fiber beneficial for our body. They are rich for their concentration of anti-oxidants, lowers cholesterol.
Dates are regarded as good for bone health, satisfies our sweet tooth. They are also regarded as good for our heart, brain and skin. They aid healthy bowel movements and keeps the tract clear.
When shopping for dates we should look for those that are shiny and unbroken.
Do not consume dates which have a sour aroma, very hard in texture or have a crystallised sugar like look on the surface since these signs indicate a bad quality.
A wrinkled skin indicates they are dried dates whereas the smooth glossy appearance indicates freshness in dates. Each type of date has its own characteristics while some of them are soft with a light brown colour and are too sweet. Other kinds of fresh varieties of dates have a sticky gluey texture and a nutty taste with its flesh being amber to dark brown in colour.
Dried dates are also popular as they contain almost all the goodness and nutrition needed as fresh ones, the plus point being they can be stored for a longer time. I prefer both the varieties and options when it comes to cooking with dates from salads to quick bites to desserts and even health shakes.
Dates can be eaten fresh or dried much like raisins, we can add them to a variety of sweet or savoury dishes as per our choice.
Some popular examples of using dates in kitchen & bakery
- Stuffed dates, with almonds, cream cheese or pistachios for a quick bite on a hunger food or a finger food concept. Use them in salads, slice, chopped, pitted options.
- Dates in health shakes and smoothies since they add a natural sweetness to them and additional nutritional value as well. A mix fruit smoothie with dates in it adds a nice mellow flavor and a filler element to balance and help manage hunger pangs.
- Energy bars, blend dates with nuts, oats, coconut, cranberries or a variety of add ons to make a few no bake energy bars for that quick punch of energy needed for our fitness regimes.
- A porridge for a morning breakfast works well using date puree or just roughly mashed with oats and some needs and seeds, can completely skin the add on sugar elements.
- Adding dates to phirni, kheer, halwa, burfi, pedha, Shahi Tukda, double ka meetha, basundi, and even rabdi for that matter has worked well. With a little understanding of the ingredients, it becomes easy to modify, alter and adapt to healthy possibilities in many of our recipes be it desi or
- A Roast chicken marinated with wine, mustard, herbs and a little date puree turns out great after its journey out from the oven and its juices are just amazing too, enjoy it with a nice portion of mashed potatoes, soft dinner rolls.
- Adding them to meat stews with lamb, mutton etc like the Moroccan tajine concept does elevate the taste and flavor of the final product be it couscous to go alongside or just simply a rice pilaf.
- Dates goes well with all our grains, legumes and pulses too in various forms, I tried a sweet barley risotto cooked in a combination of almond and soy milk for a dessert with date puree and sunflower seeds, a little palm jaggery and a dash of cinnamon and rose petals.
- Be it our regular date and walnut loaves to a baked date pudding it finds its way into various baked goodies as well. Try a cinnamon and date roll, pumpkin seed and date filling for croissants, a date glaze or coulis concept for plating desserts which may otherwise be loaded with chocolate.
- Nutty date and plant based pancake recipes, toppings of a peanut butter combo with dates for waffles, date and apricot candies, wholesome date and mix nut loaf, healthy seeds with dates into a baked cigar wrapped in filo pastry served with coffee decoction and many more options are possible with this versatile and useful ingredient in our kitchen from the regulars to the vegan options as too!
Here are a couple of recipes with Dates for our readers to pick and try for a change!
Marinated Date & Chickpea Salad
Ingredients
Dates- 8 to 10 nos. de-seeded and cut 1 x 2
Boiled Chickpea s- 1 cup, tossed with a 1 tsp chopped garlic in 1 tbsp. olive oil, with 1 tsp of toasted white sesame seeds for 2 mins
Salt and black pepper to taste
For the marination on the dates
Olive oil – 2 tbsp.
Roasted crushed cumin – ½ tsp
Chilli flakes -1/2 tsp
Fresh basil leaves – 4 to 5
Lime juice – 2 tsp
Mustard paste -1/2 tsp
Pumpkin seeds/sunflower seeds/flax seeds (any one) – 1 tsp
Ginger powder – ½ tsp
Fresh squeeze of an orange – 1 no.
Coriander leaves/mint leaves for garnish
Method
- Arrange all the ingredients for the salad.
- Toss the chickpeas separately and keep aside.
- In a mixing bowl, combine together the ingredients listed under marination for dates. Mix well and keep aside for 10-15 mins.
- Add in the chickpeas, toss everything well, add in more veggies of your choice like cucumber, tomatoes, carrots, celery etc.
- Arrange the salad on a serving plate, garnish with a few seeds, nuts and fresh herbs as per choice and serve.
Chef’s variations
- For non-veg options, try adding cooked/boiled chicken liver/boiled eggs/ boiled cubed chicken into this salad with dates as it goes well in terms of flavor and nutrition too, if we wish to have a more desi taste to this salad we can use our home-made mango pickle masala as well instead of the orange juice and mustard paste.
- For more options in veg, use assorted lettuce leaves of your choice for a base, we can also use cooked soy chunks or firm tofu as well toss them with a little peanut butter and tomato sauce with sesame seeds and chopped parsley and use that in combination with the marinated dates.
Nutty Soy-Date & Chocolate Pudding
Ingredients
Dates – 8 to 10 nos. de-seeded and chopped finely
Brown rice – ½ cup cooked
Soy milk – 2 cups
Cinnamon stick – 1-inch piece
Jaggery – 1 tbsp
Sliced almonds – 1 tbsp
Sliced cashews – 1 tbsp
White chocolate – ¼ cup grated
Method
1.In a non-stick saucepan, combine together the ingredients as above and cook them on a low flame for 12 to 15 mins.
- The brown rice will start adding thickness to the pudding along with the jaggery and the dates.
- Once the mixture starts to leave the sides, remove it from the flame and allow to cool slightly.
- I prefer to layer this dessert in cups or glasses and serve it chilled.
- It is also a good idea to add some fresh fruits as well into this pudding when layering it, pick up sliced bananas, chickoo, green apple, fresh strawberries, kiwi etc.
- Grated white chocolate is just yum in this dessert and adds a new dimension to it altogether.
- Garnish with assorted nuts or seeds of your choice and serve.
Chef’s variations
- Try using puff pastry or flaky pastry if you wish to do a baked dessert with dates in form, assemble the pastry in a baking dish, layer with the date and soy milk mixture, add fresh fruits, nuts and chocolate, cover it and bake in the oven, serve it warm.
- Adding healthy organic cookies or cake crumbles also add value to a dessert like this, for those who wish to avoid rice can go for the option of the cake or cookies/brownies or even leftover muffins or cupcakes.
