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What is Khajur, Dates?

Nutritive Information for Khajur, Dates

Also Known as

Khajur

What is Khajur, Dates?

The date fruit is extremely nutritious and held in great esteem since ancient times. It is cylindrical in shape, constitutes a fleshy pericarp surrounding a single seed, and comprises 60 to 70 per cent sugar.

You will find black and reddish brown dates in the market, in both fresh as well as dried forms.

How to Select Khajur, Dates

• If buying fresh dates, select those that are smooth-skinned, glossy and plump.

• Avoid dates that are broken, cracked, dried, shrivelled or sour-smelling. Also stay away from those that have hardened sugar crystals on their skin.

• The sticky surface of dates attracts dust and impurities, hence buy well-packaged dates, or from closed bulk bins. In any case, wash well before use.

• Dates are available with seeds as well as without. Choose as per your convenience.

• If buying dried dates, then choose a good brand and pack size. Pick between seeded and deseeded varieties.

Culinary Uses of Khajur, Dates

Indian sweets made with dates

A date-based sweet can be as simple as crushing dates together with nuts and rolling the mixture into tasty balls, which can be coated with coconut and cocoa for additional taste. The Date and Nut Coconut Cocoa Balls can be made as a festive treat, but is nutritious enough to be consumed as an evening snack too!

date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls |

Thanks to sweet and sticky dates, this sweet requires no sugar, which means it is not too high on calories. On the other hand, this 3 ingredient vegan date nut balls tops the charts on nutritional aspects. Dates are rich in fibre, antioxidants and natural sugar, while also being low in sodium, it can be enjoyed by those with high blood pressure too.

date and almond balls recipe | almond date balls healthy Indian dessert | coconut date balls | date almond coconut balls | with 12 amazing images.

• Dates are great on their own, but for an extra-special treat, try stuffing them with whole almonds or chopped pieces of walnuts or pecans. For a spicy twist, tuck in a piece of crystallised gingerroot.

• Adding dates to home-baked breads, cakes, muffins and cookies adds richness and nutrition to otherwise ordinary recipes. And the natural moisture of dates adds to the quality of the final product.

• Dates work well in fruit compotes, salads and desserts.

• Chopped or slivered, dates can even be sprinkled on rice and vegetable dishes.

• Dates can be stuffed with soft cheese, almonds and other fillings to serve as savoury snacks.

• Milk boiled with fresh dates is an excellent drink for children.

• Or, you make a delectable milkshake by combining dates or its syrup with chilled milk and vanilla ice-cream. Garnish it with chopped dates for that extra punch!

• The crispness, coolness and honey-like sweetness of dates, when combined with roasted almonds and cashew nuts, results in a wonderful Khajur Pak, an Indian dessert with a nutty and caramelised flavour.

• Khajur Imli Chutney, made with dates and tamarind, is an essential ingredient for chaats.

• Since dates contain a lot of sugar, they will satisfy the sweet tooth, but thanks to their fibre content and nutrient profile, they won’t harm your diet regime. So they are a handy snack to carry in your handbag.

How to Store Dates

• Fresh dates should be refrigerated in tightly-sealed containers; they will stay good for up to eight months. If stored in the kitchen cabinet, they will remain fresh for about a month.

• If dates dry out, they can be plumped up with a little warm water, fruit juice, or for fancier dishes, your favourite liqueur.

• Avoid storing dates near strongly flavoured items like garlic, as dates tend to absorb odours.

• Dried dates keep for up to a year in the refrigerator.

Health benefits of dates, khajur

Fruits of the date palm tree, grown in many of the tropical regions of the world….. Dates have become a very popular fruit in the past few years. Medjool and Deglet Noor are the two popular varieties of fresh dates. They are also available in dried form, though the fresh ones are the most common and holds more culinary presence.

Khaajur, dates benefits

1. Replacement for Sugar Date flesh is rich in sugars like glucose and fructose hence can be used as a natural sweetener instead of sugar which is an empty calorie. Try adding them to your salads, smoothies and mithais for that sweet touch for your tongue.

2. Good Source of Fiber 1 cup of dates (90 gm) gives around 8.05 gm of fiber (26.8% of RDA of 25 to 30 gm) and just about 4 dates gives 1.8 gm of fiber (6% of RDA) which is very good for our digestive system It will help keep your gut and bowels healthy.

3. Rich in Antioxidants Antioxidants protect your body from free radicals that react with the cells of your body and lead to many diseases. Dates are a very good source of Flavonoids, Carotenoids and Phenolic Acid that can protect us from different types of cancer, heart diseases and eye disorders as all of them are anti-inflammatory.

For complete Benefits of Dates read this article.

Nutritive Information for Khajur, Dates

Nutritional Information for ½ cup of seedless dates

1 Cup of Dates is 90g

RDA stands for Recommended Daily Allowance.

Energy - 279 calories

Protein - 2.2 g

Carbohydrate - 67.4 g

Fat - 0.31 g

Fiber - 8.05 g

Vitamins:

2430 mcg of Vitamin A = 50.6 % of RDA (about 4800 mcg)

1.32 mg of Vitamin B3 = 10.8 % of RDA (about 12mg)

16.7 mcg of Folate (Vitamin B9) = 16.7 % of RDA (about 100 mcg)

Minerals:

64.08 mg of Calcium = 6.4 % of RDA (about 100 mg)

2.88 mg of Iron = 14.4 % of RDA (about 20 mg for women)

67.7 mg of Magnesium = 19.3 % of RDA (about 350 mg)

18.23 mg of Phosphorus = 3.0 % of RDA (about 600 mg)

703 mg of potassium = 14.95% of RDA (about 4700 g)

sliced dates

Wash the dates well with water, drain and deseed each date fruit by carefully slitting on one side of the date and pulling out the seed and discarding it. Then make vertical slits on each date using a sharp knife. You can slice them thinly or thickly as per recipe requirements and use them to garnish cakes, custard or any other dessert. Try chilling the dates before slicing, as it makes the job much easier.

chopped dates

Wash the dates well with water, drain and deseed each date fruit by carefully slitting on one side of the date and pulling out the seed and discarding it. Then make vertical slits on each date using a sharp knife. Line all the vertical pieces together and chop horizontally at regular intervals to get chopped black dates. You can chop them finely or roughly as per recipe requirements. It is a great addition to salads.

deseeded dates

Wash the dates well with water, drain and deseed each date fruit by carefully slitting on one side of the date using a sharp knife and pulling out the seed and discarding it.