5 WAYS TO PREPARE DATES

HOW to get the most nutrients out of the food you eat

1. USE to sweeten porridge. Though dates are nearly 70 per cent sugar, they release it slowly, keeping blood glucose levels steady.

2. MIX with unsalted almonds: a tasty combination with a good hit of nutrients — dates are rich in potassium and almonds high in calcium, both of which help maintain healthy blood pressure.

3. TRY a date and orange compote: simmer chopped dates, orange juice and cardamom pods in a pan for five minutes. The vitamin C in the orange juice helps the body absorb the iron in the dates. 4. MAKE a peanut butter and date sandwich to eat after a strenuous workout, using 1 tbsp peanut butter and 25g dates, chopped. It provides the perfect balance of carbohydrate to protein for optimal refuelling and recovery. 5. ADD to a salad made with bulgur wheat and season with parsley and cumin. Dates are high in fibre and contain sorbitol, a gentle laxative.