Dates, figs, and edible chestnuts – for most of us, these fruits are primarily associated with the atmosphere of Advent and Christmas. However, they are available in stores throughout the winter, so it would be a shame to neglect them in our diets. We have prepared some tips on how to fully enjoy these beneficial fruits.

During the winter months, we don't get fresh fruit from local areas, so it's common to reach for various preserves and dried fruits. Although dates and figs are exotic fruits for us, there are many reasons to include them in our diets. And edible chestnuts, of course, also grow in our region.

Dates

Dates are the fruit of the date palm, which can grow up to thirty meters tall and is native to Africa and Asia. One palm tree can produce up to 100 kg of dates. These are often exported in dried form. In the Czech Republic, however, very few people know how beneficial dates can be for health. This has been known in the East for centuries.

The Phoenicians were primarily responsible for spreading dates in the Mediterranean region. Homer and other ancient writers praised them in their works. These fruits are traditionally associated with Christmas in our culture.

What do dates contain?

A wide spectrum of vitamins, including E and biotin. They are rich in pantothenic acid (vitamin B5), calcium, copper, iron, and potassium.

Medicinal effects

Dates increase brain concentration, as one of these fruits contains enough energy to last for 15 minutes. They also help to kickstart energy metabolism in all body cells, and are suitable for sleep disorders, nervousness, fatigue, and recovery.

Dates as an energy snack and for a good night's sleep

Because this fruit is incredibly energizing, it is an ideal snack, especially during the winter months. These fruits also promote sleep very well. This is due to the exceptionally high content of tryptophan, which is converted into the neurotransmitter serotonin in the brain's nerve centers and into the sleep hormone melatonin in the epiphysis.

Arab healers recommend eating five dates before brushing your teeth in the evening.

Dates in the kitchen

Dates can be used to sweeten fruit salads, desserts, cakes, and pastries. Chopped dates can be mixed into cottage cheese, yogurt, pudding, flakes, or muesli. Health food stores also sell date syrup, which is ideal for sweetening.

Cocktail for frayed nerves

Ingredients: 5 dates, 300 ml of soy milk.

Instructions: Blend both ingredients together. Serve the finished drink in tall glasses.

Traditional Bedouin dish

Ingredients: 12 dates, 1 tablespoon of sesame oil, 1 apple, 2 cups of millet, 6 cups of water.

Instructions: Sort, wash, and toast the millet in a little sesame oil. Then add the chopped dates, cover with water, and simmer briefly. Remove from heat and let stand, covered, for about half an hour. Serve warm.

Figs

Figs, the fruit of the fig tree (Ficus carica), originally come from the Middle East. Today, they are also grown in warmer European countries, including Greece, Portugal, Turkey, Cyprus, southern Italy, southern France, and Spain. A single fig tree can produce 50-200 kg of fruit. Figs are among the oldest fruits, and ancient Egyptian healers used them to prevent illness. The ancient Greeks also highly valued fig trees, even dedicating them to the god of wine, Bacchus. Participants in the ancient Olympic Games enjoyed figs "to their heart's content" because they helped maintain their physical condition. In India, the fig tree is the most revered tree, as it is believed to be the home of the divine trinity – Brahma, Vishnu, and Shiva. The Buddha also attained enlightenment under a fig tree. Hildegard of Bingen used the bark and leaves of this tree to make a salve for pain, and she recommended eating the fruit to improve overall health. What do figs contain? Fresh figs contain up to 25% sugar and are relatively rich in vitamins C, A, B1, and calcium. Dried figs contain about 18% water, 58% sugar, 3% starch, about 5% pectin, 7% fiber, 6% protein, about 1% fat, and 2.3% ash, but most importantly, they retain their vitamins and minerals. Medicinal effects: Figs regulate digestion, help reduce body weight, reduce fatigue, alleviate menstrual discomfort, relieve nervous tension and irritability, and are also used to make lactation teas. A milk decoction of figs is used to gargle for sore throats, inflammation of the oral cavity, and ulcers in the throat. Fig poultices are applied to skin conditions, poorly healing wounds, varicose ulcers, and abscesses. Figs support concentration and proper bowel function: Figs contain a lot of fiber – pectin (a soluble fiber that lowers blood cholesterol) and insoluble fiber (which facilitates the passage of food through the intestines, thus protecting against constipation and other digestive problems). The high content of mucilaginous substances makes figs an effective natural laxative. Eating a few figs a day can do a lot for your healthy gut flora. Just one fig can satisfy your hunger for a whole morning or afternoon, it nourishes both nerves and the brain, and it also helps you get rid of excess pounds. The fleshy, sweet figs are the best alternative to various unhealthy sweets. They are sweet and taste just as good, but they are much more digestible. Figs have the highest alkaline values of all foods. They are therefore excellent for neutralizing acidic foods (such as meat, processed meats, white bread, and refined sugar). We can eat them fresh, canned, or dried. Figs in the kitchen: Figs are used to make drinks, jams, and fruit salads. The white coating that we see on dried figs is not mold, but crystallized glucose, which gives the fruit a special sweetness. Dried figs are of good quality if they are flat, light to dark in color, and soft to the touch. Figs themselves are a very healthy alternative to sweets. They are a great substitute for chocolate or cookies, but unlike those, you are less likely to gain weight from eating figs. Recipe: Constipation remedy Ingredients: 300 ml of plant-based milk (soy or rice milk can also be used), 3 figs, 2 tablespoons of flaxseed. Instructions: Blend all ingredients together. Drink the mixture slowly about two hours before bedtime. Fig cocktail Ingredients: 4 figs, 200 ml of cold water. Instructions: Blend the figs with the water, pour the finished drink into tall glasses, and enjoy. Tea for colds Ingredients: 6 figs, 300 ml of water. Instructions: Boil the figs for 15 minutes, then strain and drink the liquid slowly.

Edible Chestnuts

The sweet chestnut tree can grow up to 30 meters tall. Its fruits are contained in spiny burs, with 2-3 nuts per burs. They ripen in October and are harvested immediately after falling from the tree.

People have been collecting chestnuts since the early Stone Age. In the Middle Ages, chestnut leaves were also used for medicinal purposes, particularly for treating coughs.

What do chestnuts contain?

These fruits are high in both energy and nutrients. They contain vitamins B, zinc, potassium, phosphorus, sugars, starches, and oils.

Medicinal properties

Edible chestnuts do not contain sodium, making them a suitable food for patients with kidney and heart problems. They also have anti-diarrheal effects, and can help alleviate rheumatism and gout. They have a positive effect on the liver, stomach, brain, and blood formation. In winter, when there is little sunlight, they can help relieve anxiety and feelings of emptiness. They can be particularly helpful for older people experiencing memory loss or rheumatism. Consuming edible chestnuts also has a positive effect on our hair and skin.

Edible Chestnuts in the Kitchen

These fruits can be used to make nougat, creams, or desserts. Before cooking, they must be scored and then boiled in water for about 10 minutes, after which they are peeled.

Roasted Chestnuts

Chestnuts are roasted in the oven on a baking sheet or in an old-fashioned pot with a thick bottom. Before roasting, they must be scored on the surface (make a cross with a sharp knife about 4 mm deep, with cuts 1-2 cm long, depending on the size of the fruit). When roasting in a pan or pot, cover the container with a lid and shake it occasionally. When the shells start to crack and turn dark brown, they are ready. The shell should not be charred or burnt, although some people consider those pieces a delicacy. Roasting takes about 7-15 minutes.

Chestnut Balls

Ingredients: 600 g chestnuts, 120 g fruit sugar, 0.25 l plant-based milk, seeds from 1 vanilla pod, 1 tablespoon of carob.

Instructions: Score the chestnuts and boil them in water for about 10 minutes. Then peel them and cook them together with the sugar, vanilla, and carob in the milk. Once they are soft, blend the mixture and let it cool. When cold, form small balls, which can be rolled in shredded coconut or ground almonds.

Simple Chestnut Purée (a final product and a semi-finished product for making other treats)

Ingredients: 0.5 kg chestnuts, 0.25 l plant-based milk, 125 g fruit sugar, seeds from 1 vanilla pod, a pinch of cinnamon, 1 tablespoon of rum (optional).

Instructions: Pour the scored fruits with boiling water and cook for 8-10 minutes. Peel them while still hot, and cook them in milk with sugar and vanilla. Cook until the chestnuts can be easily mashed (like potatoes for mashed potatoes). Then blend the mixture and stir in the rum. The purée is ideal as a filling for pastries or as a creamy dessert or pudding in glasses (add a little milk as needed). Note: A non-stick pan is highly recommended for this preparation.

This article was published with the kind permission of the Sféra magazine.

DIOCHI

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