Gotta love a bit of dried fruit, especially when it’s on a market and there is such a choice!

Date flesh is low in fat and protein but rich in sugars, mainly fructose and glucose. They are a high source of energy, as 100 g of flesh can provide an average of 314 kcal – so watch those portion sizes. Aim for 1 handful as 1 portion. Dates also contain selenium, copper, potassium, and magnesium, B vitamins and Vitamin C.  Dates are a good source of antioxidants, mainly carotenoids and phenolics.