Date’s. amazing little cherub’s !! They assist eye health, teeth & a hangover helper, read on for more cooking tips and info…

Fresh dates have major are nutrient dense and have major health benefits, learn more from Cassandra Austin of Casstronomy

Dates are vitamin, mineral and fibre rich, composed of vitamin A1, a slew of essential B’s, C, calcium, copper, iron, magnesium, manganese, niacin, phosphorous, potassium, selenium, sulphur and zinc.


Dates are the fruit of the date palm, a tree native to the Middle Eastern desert, but beloved the world round for their portable, plump sweetness and their wide array of superior health benefits including but not limited to;

Anemia Due to their high iron content, consuming these fruits is an extremely effective treatment for anemia.

Blood sugar The abundance of fibre in dates helps balance the body’s blood sugar levels.

Cancer prevention Dates are purported to help stave off abdominal, breast, colon, lung, and pancreatic cancers in part due to their high content of vitamin A.

Digestive health Dates, particularly if soaked  overnight and consumed  in the morning, can ease constipation. Dates are known to fight off pathogenic organisms in the intestines and promote the growth of helpful bacteria. The abundance of potassium in this fruit can also help control diarrhea.

Fibre Dates are a phenomenal means of getting your daily intake of fibre with an impressive 1.6 grams in one date alone! This fibre will help keep you regular and flush out your system from all sorts of unwanted toxins.

Healthy vision Daily ingestion of this fruit supports healthy vision and can prevent night blindness and macular degeneration in the elderly.

Heart health Dates fortify the heart. They are high in fibre and potassium and low in fat and sodium. They can fight off heart disease, lower bad cholesterol, or LDL, regulate the heart rate and decrease high blood pressure.

Intoxication For those suffering from a wicked hangover, this fruit is an effective means to reducing that particular brand of “discomfort.”

Nervous system this fruit is plentiful in potassium and low in sodium, which assists in the regulation of a healthy nervous system.

Stroke Higher potassium intake, as can be achieved by regularly eating dates, has been said to reduce the likelihood of suffering a stroke.

Sexual health Who knew that these robust little fruits could increase sexual stamina, particularly when soaked overnight in goat’s milk, however this is unfortunately not scientifically proven as yet however high in natural sugar they definitely boost energy.

Strong bones and teeth these sweet fruity treats are a fantastic source of calcium and magnesium, both of which helps cultivate strong bones and teeth.


Antioxidant properties The wealth of antioxidant vitamin A in dates combats cell-damaging free radicals and is absolutely essential for healthy, glowing skin.

Healthy teeth Dates contain fluorine, which helps arrest tooth decay.

Weight Loss

Fibre This wonderfully delicious, low calorie and easily portable and poppable snack contributes readily digestible and removable bulk to your diet regime and can assist in healthy weight management.

Hunger Dates curtail feelings of hunger and award the sensation of fullness.

Energy Dates are phenomenal energy boosters as they contain all natural sugars such as fructose, glucose and sucrose. This fruit significantly boost energy within a half hour of eating them, which makes them the perfect workout companion.


Dates can be eaten raw, soaked overnight, pureed, sautéed, mashed into a paste or creatively transformed into outstanding appetizers and delightful confections.

Dates should ultimately be purchased when they appear plump and shiny.

Home cooks can construct scrumptious canapés for their next cocktail party by stuffing dates with feta, wrapping them in prosciutto and baking them. The sublime combo of sweet and salty will be sure to impress your guests.

Dates are wonderful sweet little compliments and textural additions to healthy, breaky bowls, salads, ancient grain’s and curry dishes.

Dates can be soaked and then either pureed or simmered down into rich, aromatic sauces and glistening glazes for your favorite protein such as pork tenderloin.

Due to their natural sweetness, dates are often used to make tantalizing sweet treats such as good old-fashioned date squares or date nut bread, pies, cookies, cakes, pudding, smoothies with coconut kefir and a great base for unprocessed sugar slices and treats with cacao & coconut oil.

“Interesting fact about dates: Date palm trees are the oldest trees on historical record,  some sources dating them all the way back to 4000 BC.”


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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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