Very quick and easy to prepare healthy dates and walnuts loaf without any added sugar

In the past, my aunt made this cake at a friends meeting. However, I did not dare to prepare it because it contained 200 grams of added sugars in original recipe and I was looking for alternative to make it healthy. Finally, a few days ago I gathered my courage and modified it a bit and decided to try it, and even the first time, I got a much more delicious result than I expected. While preparing the cake, I meticulously weigh everything and clarified the measurements I wrote down in my notebook so that those who try it can get the closest to the taste and consistency I have achieved. I strongly advise those who will try the recipe to read my notes in the “Tips & Alternatives” section at the bottom of the page. Finally, I would like to point out that this cake is not your usual cake! 🙂 Even a small slice satisfies your sweet tooth and keeps you incredibly full.
For this recipe, you will need a 24 cm base pie mold or a springform cake mold of the same size. I chose the 35 × 10 cm rectangular tart mold. Let’s go!

Ingredients

  • 12 large fleshy dates (weight 200 g with seeds)
  • 1.5 cups of walnuts (95 g)
  • 2 large eggs (about 130 g in total)
  • 1 pinch of salt
  • 1 teaspoon of vanilla extract (or 1 pack of vanillin)
  • 1 tablespoon of dark cocoa
  • 3 tablespoons of oatmeal
  • 1 teaspoon of butter (butter or oil, if available) to grease the mold

How to prepare

  • Dates are put in hot water for 10 minutes. Meanwhile, the eggs are whisked with a pinch of salt and vanilla at the high speed of the mixer until they are thoroughly white.
  • The walnuts are roasted in a pan over a low fire for a few minutes (being careful not to burn), then left to cool. In the meantime, the oven is heated to 170 C.
  • The seeds and shells of the dates are removed and cut into small pieces. It is added to the egg and mixed.
  • Flour and cocoa are added by sifting and fed into the mixture.
  • Roasted and cooled walnuts are ground in a chopper and mixed well.
  • It is transferred to the oiled mold and smoothed with a spatula, if desired, it is decorated with walnuts. It is cooked for an average of 20 minutes in the oven, which was preheated to 170 ° C.
  • After cooling, it is sliced and stored in a lidded container in the refrigerator.

Tips & Alternatives

  • It is possible to make many changes in the recipe according to your own wishes and preferences. For example, you can try using hazelnuts or almonds instead of walnuts.
  • You can opt for raw cocoa if you have it, or add the same amount of carob powder instead of cocoa.
  • If you like its aroma, you can add 1 tablespoon of coconut oil to the cake mortar.
  • You can also try to cook your cake by adding spices such as cinnamon, nutmeg, powdered ginger, if you like powdered cloves, etc. to make your cake richer.
  • If you prefer to feel the nuts, you can add some of the walnuts to the mortar in larger pieces.
  • Oat flour is my choice. You can also use other flours if you wish. You can even prepare your cake with gluten-free flour varieties. You may need to reduce the amount depending on the type of flour you prefer (for example whole wheat flour)
  • It is important to pay attention to the cooking time of this cake and not to cook it too much, since it contains less ingredients, is fat-free and thin. Recommended cooking time is an average time. You may need to adjust this according to the power of your own oven.

How healthy are dates?

Most of the date fruit’s composition consists of simple carbohydrates, primarily glucose and fructose. It is also very rich in dietary fiber, which is in the group of complex carbohydrates that are digested slowly and late. It also has a variety of amino acids that are not found in other fruits we consume frequently. In addition to many minerals such as potassium, phosphorus, magnesium, calcium, sodium, iron, zinc, copper and selenium, B group vitamins such as B1, B2, niacin, B6, vitamins A and C, and antioxidant phenolic compounds and carotenoids are also rich food. 2-3 dates and 3 whole walnuts or 1 handful of raw almonds / hazelnuts or 1 glass of milk will help meet your dessert needs 1-1.5 hours after the meal. Consuming dates instead of high-calorie and sugar-containing foods during these hours when the desire for dessert is felt the most, helps weight and blood sugar control and contributes to meeting daily vitamin, mineral and fiber needs. Dietary fibers contained in dates help to prolong the feeling of satiety by delaying gastric emptying.

Dates are an Ideal Food
Its potential health benefits and rich in vital nutrients make dates almost an ideal food.
Apart from sugar, protein, fiber and fat, it contains 15 different minerals and Vitamins C, B1, B2, niacin and A. Minerals such as Selenium, which has a cancer-preventing function by strengthening the immune system, and fluorine, which prevents tooth decay, are found in dates.
Date contains more than 10 elements that are vital for the human body to stay healthy and fit. For this reason, today’s scientists state that human beings can live for years with only dates and water. V. H. W. Dowson, one of the well-known experts on this subject, says that a date and a glass of milk is enough to meet the daily nutritional needs of a person.

Dates prevent cancer
Dates contain high levels of fiber. (6.5-18 percent). It turned out that the risk of cancer and heart disease was low in Bedouin Arabs who ate mainly dates. Studies have shown that eating high-fiber foods lowers the chances of colon, breast, and uterine cancer.
Dates are also rich in beta-carotene. Beta-carotene has anti-cancer properties by controlling molecules that attack cells.

Dates are rich in antioxidants
In addition to its high nutritional value, various studies have shown that dates have antioxidant properties. Antioxidants are known to be beneficial in preventing cancer, atherosclerosis and aging. Unlike other fruits that tend to spoil during storage, the concentration of antioxidants increases in the cold storage of dates.


Dates support the immune system

Studies reveal that dates can have stimulating effects on the immune system. This effect of date is associated with beta glucan content, a polysaccharide. In addition, phenolic compounds, carotenoids and vitamins in the composition of dates are thought to play a role in supporting the immune system, thanks to their antimicrobial effects and antioxidant properties.

Dates help to prevent constipation
Date is a fruit rich in dietary fiber, which is an important part of a healthy diet. It is known that the increase in dietary fiber intake increases stool volume and shortens the intestinal transit time and thus helps prevent constipation. You can take advantage of the rich fiber content of dates to prevent constipation problems.

Dates contribute to the protection of heart health
Dates are known as an excellent source of potassium, an essential mineral responsible for maintaining fluid and electrolyte balance in the body. Potassium is involved in providing neural conduction and controlling pulse and blood pressure. Studies show that a diet rich in potassium helps to lower blood pressure, helping to protect cardiovascular health and reduce the risk of stroke.

Dates are protective against eye diseases
Date contains protective components against the development of age-related eye diseases. Zeaxanthin and lutein are pigments that give plants their yellow-orange color. These two compounds are carotenoids found in eye tissue and have antioxidant properties. Therefore, it is thought that zeaxanthin and lutein may be beneficial in preventing the development of cataracts and macular degeneration in elderly people. Studies have shown that dates are a powerful source of zeaxanthin and lutein.

Dates help maintain energy levels
Vitamins B1, B2, niacin and B6; are involved in the metabolism of carbohydrates, proteins and fats taken with foods, that is, in obtaining energy from these nutrients. They also have an important place in the healthy functioning of the nervous system. Adequate intake is important, especially in this period when food consumption decreases, in order to avoid complaints such as low energy level, fatigue, fatigue and concentration disorders. Contains vitamin B6, moderately vitamin B1, B2 and niacin, and dates support the daily vitamin B needs.

Dates help Baby Grow
Since the amount of potassium in dates is abundant, it helps the baby to develop, become stronger and not sick. The potassium rate in dates is 2.5 times higher than the banana that comes to mind first as a baby food. Dates are not difficult to digest like bananas.

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