Dates

Energy: ~280 kcal / 100 g (planning figure — the product label is the final reference)

Shelf life: Months sealed and cool; refrigerate in hot weather to slow drying and sugar bloom (the white surface dusting — not mould).

Storage: Airtight, cool and dark; refrigeration extends the season.

• Date shakes and blended date-milk drinks
• Natural sweetener in smoothies instead of syrup
• Ramadan-season specials with milk or karak

Pit before blending — one stray pit ruins a blender jar. Soak firm dates 10–15 minutes in warm water so they blend smooth.

Fibre, potassium and magnesium ride along with the natural sugars — a more nutrient-dense sweetener, but still ~280 kcal / 100 g.

العربية