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Khoshaf (Dried fruit salad) خشاف

apricots, prunes, dates, raisins, and almonds

 

This is a common starter in Egyptian homes during the months of Ramadan. During Ramadan, Muslims fast from dawn to sunset, which during these long summer days is over 16 hours long! When we break our fast, it is the tradition of the Prophet (Peace and blessings be upon him) to break the fast on a date and water. This dried fruit compote reflects that tradition, but it also combines other highly nutritional dried fruits and nuts. Dates are well utilized in the Muslim world as they are recognized for their high mineral content: calcium, iron, sodium, magnesium, and zinc are all packed into this tiny superfood. Dates are also a supreme source of fiber and energy, and their sugars are low glycemic, releasing slowly and steadily into your body (which is a great thing for sustaining energy while fasting!). Dried apricots are also a super star in this fruit compote; they are packed with carotenoids, iron, potassium and fiber. This fruit salad compote is not only a very refreshing and nutritious way to break your fast (or start it). It is a delicious and sweet juice cocktail to enjoy, but you will need a spoon! The juice taste like an apricot drink scented with almonds and dates. I like to add extra apricot juice to the water to boost the color and flavor, but this is not necessarily traditional to the recipe. Apricot juice however, is another very popular drink enjoyed in the Middle East during Ramadan, but that is another recipe post! The dried fruits in khoshaf get very plump and juicy because they reconstitute themselves as they soak in water for a few hours before serving. 

The ingredients are very basic and easy to find; I collect them all on the same shelf at the grocery store where the dried fruits are, except for the dates. I do not recommend using chopped dates or already pitted dates, because they seem to be drier for some reason. They ar not as fresh either. We use organic Medjool dates that are very plump and sweet (Whole Foods and Costco have some of the best ones I have found). You should always slice the date open first to make sure it is clean, and also to remove the pit!

pitted dates

 

khoshaf ingredients

First, you will add boiling water to the apricots, raisins, and prunes. You could also add dried figs if you like, but I do not because I personally do not prefer the texture of figs and their seeds in this compote. 

khoshaf

Once the water and dried fruit mixture cools, you can add the chopped dates and stir in cold sugar water and sliced almonds. Refrigerate for a few hours and serve chilled. As I mentioned, this is a great drink or fruit salad to break your fast on because the dates and other dried fruits will replenish the body with several nutrients and minerals. This compote is hailed to be more nourishing and hydrating than water alone. So give it a try if you have been fasting, or if you simply need to replenish your body after a workout or marathon!

khoshaf

Khoshaf: Dried Fruit Salad
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1/2 c sliced, pitted dates
  2. 1/2 c golden raisins
  3. 3/4 c dried apricots
  4. 3/4 c prunes
  5. 1/2 peeled and slivered almonds
  6. 2-3 cups of boiling water
  7. 1 cup cold water
  8. 1/4 c sugar
  9. 1 cup apricot juice (optional)
Instructions
  1. Wash the dried fruits.
  2. Place the apricots, prunes, and raisins in a large serving bowl or pitcher.
  3. Pour boiling water over the fruits so that they are covered in water. There should be an inch of water above the level of the fruit.
  4. Once the water has cooled, dissolve the sugar with cold water and pour over the fruit mixture and stir. Add the dates, almonds, and apricot juice.
  5. Serve chilled in a large serving bowl and ladle, or in individual dessert cups or bowls. Drink with a spoon!
Notes
  1. You may also add figs to the dried fruits. Try adding other nuts such as walnuts or hazelnuts as well! This compote is very flexible to your personal tastes and preferences!
Adapted from Mom
Adapted from Mom
Sugar & Garlic http://www.sugarandgarlic.com/

Date Smoothie

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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. 

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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! 

Enjoy!

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Date Smoothie
Serves 2
A refreshing and energy boosting milkshake that will keep you full and energized thorough your day!
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Ingredients
  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
Instructions
  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 http://www.sugarandgarlic.com/