Holistic Health by Joanne Augusto

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holistic health Lots of Holiday “Dates”!

Are you craving something sweet but don’t want to wreak havoc on your body? Try a date!

Dates are considered to be the oldest cultivated fruit in the world. Evidence of their cultivation as early as 4000BC was found in ancient Mesopotamia.

During World War II when sugar rationing was employed, dates became a replacement for candy. In the United States there are two common varieties of dates to choose from: Medjool dates or Deglet Noor. Both dates have a similar nutrition profile. Their sugar content is 16 grams, the fiber is approximately 2 grams, and they contain vitamins and minerals.

Some can argue that the sugar is too high but unlike most of our favorite holiday desserts, dates are not processed and usually can’t be “binged” on due to its fiber content. If you are looking for a healthier sweetener it is also available in powder and syrup form.

Through the years many recipes have been created using dates such as the Date Brownies recipe here. My easy-to-make favorite is stuffing them with cream cheese with a sliver of a pecan. Enjoy!

by Joanne Augusto OWNER OF NUTRITION WORLD

101 N. US 1, Ste. 118, Fort Pierce, FL 34950 772-464-3598

Listen Live to Joanne’s World of Nutrition Every Thursday at 10am. WPSL.com/1590AM

Amazing Date Brownies (Vegan & Flourless!)

Coconut oil , for greasing 3/4 cup Medjool dates, pitted (6 ounces) 1/4 cup water 1/2 cup cashew butter (or nut butter of choice) 1 tablespoon golden flax seed , ground 5 tablespoons cacao powder 1/2 teaspoon baking soda 2 teaspoons vanilla extract 2 teaspoons balsamic vinegar

Pinch of salt

1. Preheat the oven to 350ºF and grease a mini muffin tin with coconut oil to help prevent sticking. 2. In a food processor fitted with an "S" blade, combine the dates and water and process until the dates have broken down into a paste. (They may turn into a ball in the processor, which is also okay.) 3. Add in the cashew butter, ground flax, cacao powder, baking soda, vanilla, and vinegar and process again until a sticky, uniform dough is created. (If you need to add 1 more tablespoon of water to help it blend smoothly, that's okay.) The batter will be thick and sticky. 4. Use a cookie scooper to help you scoop the dough into the greased mini muffin tin. (Roughly using 1 tablespoon of dough per slot.) Use your fingers to gently flatten each mound of dough. Because the dough is very sticky, it helps to get your fingers wet with water before pressing each mound down so your fingers won't stick to the dough. 5. Bake until the tops look dry, about 12 to 15 minutes. (The centers will still feel slightly soft to the touch.) Remove from the oven and let the brownies cool completely, at least 30 minutes, before attempting to remove them from the pan. They firm up as they cool, but are very fragile when warm. Run a knife around the edge of each brownie to help loosen them to be removed, then serve immediately or store them in the fridge in an airtight container for up to 2 weeks.