GRACIE DIET: Dates Healthy Delight

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Goat Cheese Stuffed Dates

Goat Cheese Stuffed Dates

Naturally delicious, dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins and minerals that makes it an overall well-being nutriment, as well as a great energy snack to Jiu Jitsu practitioners, athletes, and active people looking for a healthier lifestyle.

Fresh dates compose of soft, easily digestible skin and simple sugars like fructose and dextrose. When eaten, they replenish energy and revitalize the body instantly. For these qualities, they are being used as a recovery food in the Jiu Jitsu community for many years.

High in potassium, copper, manganese, iron, magnesium and fiber, the fruit prevents LDL cholesterol absorption and helps controlling heart rate and blood pressure, besides its anti-inflammatory benefits. They, thus, offer protection against stroke and coronary heart diseases.

Good source of vitamin B6, vitamin A and K, niacin, pantothenic acid, riboflavin, phenols, and calcium, dates exhibit significant antioxidant activity. They also reduce blood triglyceride levels, which elevated levels are a risk factor to heart disease. These vitamins act to help body metabolize carbohydrates, protein, and fats. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction.

In this recipe below, GRACIEMAG recommends joining the sweet taste of fresh dates with the salty taste of goat cheese and walnuts to create an interesting flavor to your dish. The goat cheese and the nuts will add more protein to balance your meal. You can have this delightful dish as a post workout snack or serve it as a healthy dessert to please friends and family.


Goat Cheese Stuffed Dates:

Serving size: 6 dates
 Makes 4 servings

Total time: 10 minutes


24 small pitted dates (6 per person, 160 grams total; if using large dates, use 4 per person)

4oz soft goat cheese, softened for just a few seconds in the oven or microwave (start with 10 seconds)

4 teaspoons honey

24 walnut pieces


Make a lengthwise slit in each date, and then use a small teaspoon to fill with cheese. Place a walnut piece on top, and lightly press. Drizzle with honey. Serve immediately, or refrigerate until ready to serve. Remove from fridge 30 minutes before serving to allow cheese to soften. Enjoy!



SUPERFOODS – The healthiest Foods on The Planet by Tonia Reinhard



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