Date and Coconut Cookie

Snacking with a purpose

Recipe first...

Heat oven to 350F.

Blend to a paste: 1 cup pitted medjool dates with zest and juice from half an orange.

Hand mix in 1 cup of shredded coconut.

Prep a cookie sheet with parchment paper. Divide the dough into 12 to 15 balls then flatten on paper. Bake 12 to 15 minutes. Store in the refrigerator for 1 week or freeze for 2 months.

Now the why...

This high-fiber cookie is sweet and iron-rich, which makes it perfect for those premenstrual cravings. It can also help treat the unfortunate constipation that up to 40% of women experience at that time.1 The iron comes from the dates and while the orange adds an amazing pop of flavor, it also increases the absorption of Vegetarian iron.2

Dates add the sweetness but are also high in fiber and therefore a low glycemic index food. This means that, in moderation, this food will not spike the blood sugar and cause inflammation due to an insulin release.3

Enjoy and be well!

References

1 Heitkemper, M. M., Cain, K. C., Jarrett, M. E., Burr, R. L., & Hertig, V. (2014). Gastrointestinal symptoms before and during menses in healthy women. BMC Women's Health, 14(1), 14. https://doi.org/10.1186/1472-6874-14-14

2 Monsen, E. R., & Balintfy, J. L. (1982). Interaction of vitamin C and iron. Annals of the New York Academy of Sciences, 355(1), 107–123. https://doi.org/10.1111/j.1749-6632.1980.tb21325.x​\

3 AlGeffari MA, Almogbel ES, Alhomaidan HT, El-Mergawi R, Barrimah IA. Glycemic indices, glycemic load and glycemic response for seventeen varieties of dates grown in Saudi Arabia. Ann Saudi Med. 2016 Nov-Dec;36(6):397-403. doi: 10.5144/0256-4947.2016.397. PMID: 27920411; PMCID: PMC6074203.