The goodness of dates and ghee is legendary. Dates offer a natural shot of sugar - they are used for breaking fasts, and commonly double up as iron shots for those with anemia. And the healthy fat in ghee gives a glowing complexion and lubricates the body’s digestive processes. The magic mix of dates and ghee is a potent winner. Make use of the ancient power coupling from Ayurveda - ghee-soaked dates - every day, for better health and immunity.
“Dates and ghee make for a great combination due to their complementary nutritional values and flavour profiles," says Riya Desai, senior dietitian, Wockhardt Hospitals, Mira Road. "Dates, with their natural sweetness and rich source of energy, pair perfectly with the nutty richness of ghee. Ghee also aids in the absorption of fat-soluble vitamins present in dates, such as vitamins A and E. Dates in ghee then provide a balanced source of carbohydrates, healthy fats, and essential nutrients, making it an ideal energy-boosting snack.”
How does it work?
“The natural sugars in dates are slowly released into the bloodstream when consumed with ghee, preventing sudden spikes in blood sugar levels. The synergy between the two ingredients doubles the benefits... (and) takes care of both sweet and savoury cravings,” she explains.
As the fats in ghee can help slow down the absorption of sugars from dates, dates in ghee become a source of sustained energy. Traditionally, this intake brings in ‘ojas’ – “the deepest, strongest essence of vitality and immunity,” says Madhavi Avate, functional nutritionist, fertility expert and lactation counsellor. Strong Ojas is characterised by robust immunity, restful sleep, and sound health.
“Ojas, revitalizes the deep tissue of body. This is the most powerful combination as it boosts your immune system, aids digestion, promotes heart health, regulates hormones, and provides energy... healthy fats in ghee bring in the balancing effect and promote stable energy release,” she explains.
For those into endurance training, this munch works perfectly. “The unique partnership brings in a balanced energy release: the sugars for immediate energy and the fats for lasting stamina. This synergy is especially beneficial for endurance and sustained activities,” explains Bhakti Adkar, dietitian, SRV Hospitals – Chembur.
How to prepare ghee soaked dates
Rolling the dates in ghee isn’t enough. Make note of the criteria. “Choose high-quality organic dates, plump and moist, to create a rich, indulgent flavour when cooked in ghee,” advises Desai.
“Melt the ghee in a pan over low heat before adding the dates. This gentle approach allows the sweetness of the dates to be enhanced by the nutty richness of the ghee without burning or overcooking them. Consider adding cardamom or saffron into your preparation for an extra layer of complexity. These aromatic spices can elevate the dish.” Some studies have suggested that saffron may help reduce appetite and snacking behaviours, which could contribute to better portion control and overall calorie intake.
Work on a slow flame to prevent the burning of ghee. “Overheating or allowing the ghee to smoke can alter its flavour and nutritional properties. Allow the dates to cook in the ghee until they soften slightly and absorb some of the ghee's richness. This process can take a few minutes. Once done, you can use these ghee-coated dates as a topping, snack, or ingredient in various dishes,” says Adkar.
“Adding saffron brings in more health benefits – infusing the richness of antioxidants. This helps in counteracting the effect of oxidative stress and reduces the damage caused by free radicals in the body,” Adkar adds.
Saffron is a happy inclusion, especially during winters as studies show saffron has anti-inflammatory properties and works as a mood enhancer to keep depression at bay.
While cooking in ghee works as a natural preservative, the mixture needs to be stored in a cool, dark place or the refrigerator to increase the shelf life.
When to eat ghee soaked dates
“Warm and eat,” says Avate. “Consuming dates in ghee in the morning on an empty stomach is very beneficial. But you can also enjoy this combination as an evening snack, pre workout meal, or as a part of a balanced diet. Moderation is the key while consuming dates in ghee. It is essential to be mindful of portion sizes and consider your overall dietary balance.”
Eat up to four pieces when you feel like snacking during the day, or need a long sugar burst.
Since the combination provides a quick energy boost, you can also have it mid-morning or mid-afternoon when energy levels may dip. “Eating dates in ghee 30-60 minutes before a physical activity or exercise can provide sustained energy,” explains Adkar. “Avoid overeating: A serving size could range from two-four dates depending on their size, paired with a teaspoon or two of ghee.”
Who should not eat dates soaked in ghee
Those with dairy allergies or high lactose intolerance need to avoid dates in ghee. If you have a history of gastrointestinal issues, or are a diabetic, exercise caution in consumption.
“Due to the potential risk of botulism, infants under the age of 12 months should not consume honey or any foods made with honey, including ghee-based preparations with dates,” adds Adkar.
“Those with heart conditions or high cholesterol levels, gallbladder problems or irritable bowel syndrome (IBS) should steer clear of this tempting combination, as the saturated fats in ghee can escalate these issues. Pregnant women should be careful while consuming dates cooked in ghee. Despite their nutritional integrity, the high-fat content can make the weight increase radically,” cautions Desai.
How to eat dates with ghee
Saute dates in ghee. Add ginger slivers for a spicy zing.
Use ghee dipped dates as part of a dessert.
(Remember to deseed the dates if they have pits)
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