Food of the Week Dates

  • Dates are an excellent source of dietary fiber, providing 11.8 grams per cup. Your digestive system requires dietary fiber to function well. The American Cancer Society recommends an intake of 20-35 grams of dietary fiber per day, which can be supplied through dates.
  • The benefits of dates include relief from constipation, intestinal disorders, heart problems, anemia, sexual dysfunction, diarrhea, and abdominal cancer.
  • It is also said that taking one date per a day will help you to maintain your eye health all your life. They are commonly known to be quite effective in guarding against the problem of night blindness.
  • Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates. It also contains vitamins such as thiamine, riboflavin, niacin, folate, vitamin A and vitamin K.
  • One half of a cup of chopped dates has .3g Fat, 55g carbs, 6g fiber, and 1.8g protein.

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Fun Fact – In 1963, a date palm seed was discovered at Masada, an ancient fortress where, in 70 A.D., a large group of Jewish families killed themselves rather than face capture by the Romans. Planted in January 2005, the ancient date palm, named “Methuselah,” is now four feet tall.


Chicken and Butternut Squash Salad
When working towards a fat loss goal it’s important to incorporate plenty of greens and lean protein into your diet, while removing starchy and grain-filled items. This Chicken and Butternut Squash Salad makes a really satisfying meal that will propel you towards your weight loss goals without making you feel like you’re missing out on tasty food 🙂

Servings: 6

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 1 Butternut Squash, cubed
  • 1 tablespoon olive oil
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon sweet paprika
  • ⅛ teaspoon ground cumin
  • ¼ teaspoon sea salt
  • 6 cups Arugula
  • 2 cups leftover roasted chicken, chopped
  • 5 Dates, pitted and chopped
  • ¼ cup sliced almonds, toasted
  • 1 avocado

Instructions:

  1. Preheat the oven to 400 F. Cube the butternut squash and place in a large bowl. Toss it with the olive oil, cinnamon, paprika, cumin and sea salt.
  2. Spread over a rimmed baking sheet and roast for 15 minutes. Stir the squash and cook for an additional 15 minutes.
  3. Combine the squash and all of the remaining ingredients in a large bowl. Serve immediately. Enjoy!

Nutritional Analysis: One serving equals: 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

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