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Here’s a quick, gluten-free snack you can eat if you love sweets but don’t want to munch out on cookies and other grain-based foods.


1. Whole, unsweetened dates e.g. Medjool, Deglet Noor, Empress
(Don’t use cooking dates which tend to be mushed together)

2. Nut butter—almond, hazelnut, cashew, etc.
(Choose your favourite. I like raw almond butter.)

3. Cinnamon


Cut open a date and remove the pit. Spread the inside of the date with nut butter. Sprinkle with cinnamon. Eat and enjoy!

This is a great snack for people with Crohn’s and Colitis, especially as many react to foods that contain grains and gluten.

It is probably NOT SUITABLE as a snack FOR PEOPLE WITH IBS because there is insoluble fiber in the dates and nut butter along with some fat. So don’t eat this on an empty stomach if you have IBS! IBS people could try it as a dessert after consuming soluble-fiber foods.

Dates have a mild laxative effect so may work well for you if you have chronic constipation, especially if you drink some water. They are said to assist the growth of healthy bacteria in the intestines when eaten regularly.

Dates are high in potassium and contain other minerals including calcium, magnesium, iron, and selenium. They also contain B vitamins, and vitamins A, E, and K. And the best part of all—dates are naturally sweet. They’re Nature’s way of satisfying your sweet tooth!

Karen Alison

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Comments (2)

This comment was minimized by the moderator on the site

This sounds great! Always on the look out for healthy sweet snacks to satisfy my sweet tooth!

This comment was minimized by the moderator on the site

I love this recipe. It's my favourite treat now. Thanks for all the great info.

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