If you’re looking for a sweet treat that’s packed with nutrition and health benefits, add some dates to your diet. Rich in fibre, potassium, magnesium, antioxidants and anti-inflammatory compounds, they  are great in salads, side dishes, breads, desserts and more.  They’re also a low-medium Glycemic Index food which means they can be helpful in blood sugar management and may help with appetite control.  They contain about 70 calories per date so portion control does matter, but I find a couple make a very tasty and satisfying snack.

Try this recipe from Natural Delights Medjool  Dates (www.naturaldelights.ca).  This combination of dates with other nutrients rich foods such as quinoa, chickpeas, almonds, feta cheese  and olive oil, truly makes this a super foods side dish.

Quinoa with Chickpeas and Medjool Dates

1 cup (250 mL) water

½ cup (125 mL) quinoa

½ cup (125 mL) canned chickpeas, drained and rinsed

1 6-inch (15 cm) piece English cucumber, cut in half and thinly sliced

½ cup (125 mL) grape tomatoes, halved

6 Natural Delights Medjool Dates, pitted and chopped

¼ cup (50 mL) chopped fresh cilantro

3 green onions, thinly sliced

3 tbsp (45 mL) olive oil

3 tbsp (45 mL) fresh lemon juice

1/3 cup (75 mL) crumbled low-fat feta cheese

¼ cup (50 mL) toasted sliced almonds

In a medium saucepan, bring water to a boil. Add quinoa, return to a boil, reduce heat to medium-low, cover and simmer until water is absorbed, 12 to 15 minutes. Remove from heat and set aside, covered, for 15 minutes. Fluff with a fork and let cool to room temperature, about 10 minutes.

Transfer quinoa to a bowl and add chickpeas, cucumber, tomatoes, dates, cilantro, green onion, olive oil, lemon juice, feta and almonds. Season with salt and pepper.

Makes 2 cups. Serves 4 as a side dish.

Calories: 383,  Protein: 9 grams, Fat: 17 grams, Carbohydrate: 53 grams, Fibre: 7 grams, Sodium: 235 mg