Date Smoothie


It’s no secret in the Muslim world that dates are a superfood with numerous health benefits. It is no wonder that Muslims ritually start their fast and break their fasts with a date, as was the tradition of the Prophet Muhammad (Peace Be Upon Him) many centuries ago.  

But you do not need to be Muslim to know about the countless benefits of eating dates. Any nutritionist could attest to the nutritional value of this superfood. Dates are the fruit of the date palm tree, which grows in warm, dry regions such as the Middle East and parts of California. Dates are high in fiber, which helps reduce cholesterol, improves digestion, satiates the appetite, and fight heart disease and obesity. They are also high in Vitamin B, A, and K. B vitamins are the most prominent vitamin store in dates which include B6 and B9 (folic acid), which helps improve metabolism and produce new red blood cells. Dates are also very high in minerals including potassium, copper, calcium, iron, phosphate, magnesium, and manganese. Although dates are such a sweet treat and thought to be high in sugars, they actually have a high nutritional ratio to the calories as well as a low glycemic index so they absorb into the body much more slowly giving steady releases of energy and several other sustained benefits. Thus, in moderation dates are an excellent sweetener to use in place of cane sugar or other sweet desires. 


This brings me to this deliciously satisfying and filling energy smoothie! This drink is a concoction of my father’s, which he whipped up one Ramadan long ago. During Ramadan, Muslims are fasting from sunrise to sundown, and dates are in high demand! The benefits of a smoothie are obvious as you can puree a lot more nutrition and whole foods into a fine consistency which makes it easy to consume a lot more in the easy and convenient gulp of a milkshake. I use organic milk, usually whole because I believe in all the benefits of drinking wholesome vitamin D milk in its natural state. However you could use coconut milk, almond milk, or some ice and water if you have other dietary preferences. 4-6 pitted dates, a whole ripe banana, and a couple of frozen strawberries or ice cubes make this a nice refreshing shake that will keep your appetite satisfied and body well nourished for hours! If you have a powerful blender like the Vitamix or Blendtec you will have no issues throwing the dates in whole. No need to soften or puree them first. I enjoy this after a workout or before I run out of the house for the day running errands. You other moms out there know what a hassle it is to find time to sit down and eat when running around with kids and carseats/strollers all day! 




Date Smoothie
Serves 2
A refreshing and energy boosting milkshake that will keep you full and energized thorough your day!
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  1. 3 cups cold milk
  2. 4-6 medjool dates, pits removed
  3. 1 ripe banana
  4. 4 frozen strawberries (optional) OR 1/2 cup ice cubes
  1. Remove the pit from the dates by slicing down the center, vertically along the length of the date.
  2. Combine all the ingredients into a blender and pulse to chop and distribute, then increase to the highest speed for 1 minute until smooth and frothy.
  3. Enjoy!
Adapted from My father 🙂
Adapted from My father 🙂
Sugar & Garlic