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The Healthy Family Mealtime Makeover, Issue #017 -- Have Lots of Dates During Heart Month!
February 07, 2006

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

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I want to continue to offer an excellent resource in 2006 that will help you save thousands of dollars on GROCERY SHOPPING!

Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.

Every time she goes shopping she has learned how to come home with delicious food for her family at a fraction of the cost the grocery store would have liked her to pay!

I would encourage you in this new year of thinking how you will save money with your family's food budget to investigate Lana's ebook, Save Thousands Grocery Shopping & Cook Great Food.

Kindy's Musings....

Hmmm, a play on words?!! Maybe it will make you smile and motivate you to introduce your family to eating a trusty fruit that is often overlooked.... DATES!

We all know that improvements in eating habits and fitness patterns can lead to improved health for adults and children -- with or without significant changes in weight.

To celebrate HEART MONTH in February, focus on eating higher fiber foods such as whole grains, fruits and vegetables.

And by the way, dates are a great source of fiber.....

Try the easy recipe below:



Prep time: 15 minutes

Yield: Serves 8

This healthy adaptation of traditional coffee cake is mouthwatering and easy to prepare.

1 ½ cups buttermilk baking mix

½ cup whole-wheat flour

2 tablespoons sugar

3 tablespoons butter, melted

½ cup low-fat milk

2 egg whites, slightly beaten

Date Filling (see below)

¼ cup honey

Date Filling:

½ cup dates, chopped

½ cup brown sugar, packed

¼ cup butter, melted

1 teaspoon ground cinnamon

¼ cup walnuts, chopped

1. In a large bowl, combine baking mix, flour, sugar, margarine, milk, and egg whites until dough forms; then beat for 30 seconds. Spread half of dough into an 8-inch round cake pan sprayed with vegetable cooking spray.

2. For the Date Filling: In a medium bowl combine dates, sugar, butter, cinnamon, and walnuts. Spread over dough in pan. Then cover with remaining dough.

3. Bake at 350 degrees about 35 minutes.

4. Cool 10 minutes on a wire rack. Drizzle honey over top, cut in wedges, and serve warm.

Source: Life’s Simple Pleasures by Karen Mangum, MS, RD



Dates are the fruit of the date palm, which, like all palm trees, grows in warm and humid climates.

The date palm can grow to 100 feet in height and produce over 1,000 dates each year.

Dates vary in texture, flavor, and sugar content. There are about 100 different varieties of this fruit, but only a few have been widely commercialized.

When buying, choose dates that are plump and soft. Dates can be rehydrated by soaking them in water for a few hours.

Because dates are very sweet, the amount of sugar called for in recipes can be reduced. The high carbohydrate content of dates make them a very nourishing fruit.

To prevent dates from drying out, store them in an airtight container in a cool, dry place. They will keep for 6 to 12 months.

Fresh dates can be stored in the refrigerator, where they will keep for at least 2 weeks.

Dried dates are an excellent source of potassium and are also high in iron, magnesium, vitamin B6, and niacin. Dates are a good source of fiber.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2006

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Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2005,

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