Healthy & Delicious: How Dates Can Make Summer Snack Time Fun Again

What’s that one dry fruit that’s rich in iron, calcium and high in dietary fibre? Read on to know more!

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Dates or Khajoor is a dry fruit that is packed with nutrition. Not only is it a heart-healthy food, but it also contains essential nutrients that your toddler/child needs for healthy growth and development. This is an ideal snack to give the kids before they leave for school or a sports activity giving them that extra burst of energy they need at that time.

Dates are an excellent source of sugar and fibre. It also contains calcium, iron, phosphorus, potassium, magnesium and zinc. 

There are loads of benefits of including dates in your family’s meal plan.

  • Helps with constipation
  • Rich source of iron so prevents anaemia in children
  • High in dietary fibre
  • Great for brain development
  • Relief from constipation

Celebrity Holistic Nutritionist Luke Coutinho On Why Dates Are A Must-have

Watch what he has to say

We have shared some recipes below that kids would love. Like what you see? Don’t forget to sign up for KSP Meal Plans for curated meal ideas delivered straight to your inbox! 

Date-Walnut Truffles


  • 1 Cup Walnuts
  • 1 Cup Dates, pitted and chopped
  • ¼ Cup Almonds
  • ¼ Cup Cashews
  • 2 Tbsp. Semi-Sweet Chocolate Chips
  • Icing Sugar for dusting


  • In a mixer jar, coarsely pulse the walnuts and almonds. Then add the chopped dates.
  • Pulse for 10 seconds and remove into a greased bowl. (Grease a bowl with 2-3 drops of butter) Then add the semi-sweet chocolate chips. Mix gently.
  • Smear your hands with a drop of butter and then start rolling the mix into golf size balls.
  • Roll the balls in the icing sugar and coat them evenly
  • Place each ball in a muffin liner and place in the fridge for 4-5 minutes.
  • Your healthy snack is ready.

Scroll down to find more recipes using dates that are

kid-friendly, don’t use sugar and the kids will love them!

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