A fortifying bite

Dates, left over from the Christmas celebrations, are a source of vitamins and minerals at a time of the year when other fresh fruit is less readily available. They can also be bought dried and are a good source of dietary fibre, which can help to improve digestion. In addition, dates contain high levels of potassium, copper, manganese and Vitamin B6. Those with a translucent skin and slight sheen are selected. They can be bought pitted or whole, when they are sliced in half and the stone removed before eating.