By Nanci Katra


Dates can get a pretty bad wrap due to their high sugar content, but these nature given fruits are packed full of nutrients, and when portion is controlled to 1-2, they can be amazing for you. Dates contain:

  • Iron
  • Fibre
  • Magnesium
  • Potassium
  • Phosphorous
  • Zinc
  • Sulphur
  • Natural sugar

Having a couple of dates before a workout, or as part of a morning snack accompanied by a source of healthy fat (tahini is my pick!) can provide your body with the energy and nutrients it needs to get the most out of your day!

This is one of my favourite recipes, especially now as the weather changes and apples are in season:


Adam and Eve Apple Crumble


2 cups Almond meal

¼ cup Desiccated coconut

¼ cup Coconut oil

Cinnamon to taste


4 apples, thinly sliced

½ cup dates, sliced

Vanilla essence

Cinnamon to taste

Ginger to taste


½ cup crushed walnuts

2 tbs tahini


  • Pre-heat oven to 150 degrees Celsius
  • Line a muffin tray with baking paper, or muffin cups
  • Place all base ingredients in a food processor and blend until all ingredients are combined and a thick texture is achieved
  • Line the bottom of each muffin cup with a generous layer of the base mix
  • Place the tray in the fridge to set
  • Place all filling ingredients in a bowl and mix with a spoon (or your hands!) until well combined
  • Spoon even amounts of the mixture into each muffin cup
  • Sprinkle crushed walnuts on the top, and drizzle tahini
  • Place in the oven for 20-30 minutes (or until apple is cooked through)

Let cool, and then grab a spoon and dig in!

Nanci KatraAbout the author: Nanci is a Naturopathic Nutritionist (Adv. Dip. Nut Med), Yoga Teacher, Stand Up Paddleboard Yoga Teacher and Singer who believes strongly in the power of food as medicine. She lives by the motto, ‘Food for the body, yoga for the soul’. When she’s not researching her favourite nutrition topics or saluting the sun on land and sea, you’ll find her exploring Sydney’s best hikes and trails, discovering health food hot spots, and hanging out with her dog!

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