If your goal is weight loss and health this year, this is for you.

As someone who has kept off 5 stone weight loss for three years, I know it can be a daily struggle, but this has helped me.

My weakness was always sugar. It still is, so I ensure I have a healthy, sweet and nutritious snack ready.

I share this date cookie recipe with lots of clients, and they always love it.

Ingredients: (now I cook from the heart, so measurements aren’t really my thing. I measured these out this morning with cups as I don’t own scales. But play around with it.

½ cup vanilla bone broth protein powder.

1 cup of any flour you have. I used rye, but you could also use oat, plain, or buckwheat. (if you didn't use protein powder us 1 1/2 cups)

1 ½ cups of pitted dates

½ cup of water

½ peanut butter. I used light tahini today so my nut allergy child can have it.

Sprinkle of Cinnamon – if you fancy.

These come together in about 10 mins and bake for 10-12 mins.

Why I chose these ingredients.

Dates:

🌸 . Hormonal & Reproductive Support

• Dates contain vitamin B6, which supports hormone regulation and may help ease PMS symptoms like mood swings and fatigue.

• Traditionally used to support fertility and uterine health.

🩸 . Iron & Blood Health

• Dates are a good source of iron, helping prevent or manage iron-deficiency anemia, which is more common in women due to menstruation.

💪 . Bone Strength

• Contain calcium, magnesium, phosphorus, and vitamin K, all essential for maintaining bone density—important for women as osteoporosis risk increases with age.

🌿 . Digestive Health

• High in fibre, dates promote healthy digestion, prevent constipation, and support gut health—especially helpful during hormonal changes.

💖 . Heart Health

• Potassium and antioxidants help regulate blood pressure and reduce inflammation, supporting cardiovascular health.

✨ . Skin & Hair Benefits

• Antioxidants fight oxidative stress, which can slow skin aging.

• Nutrients like iron and B-vitamins support hair strength and growth.

⚡ . Natural Energy Source

• Provide quick, sustained energy—great for busy days, workouts, or during menstrual fatigue.

Why I add the protein powder and fat from the peanut butter:

Dates do contain natural sugar however, they’re not the same as refined sugar.

Here’s why:

• Dates have a moderate glycemic index (GI ~42–55), lower than white sugar.

• They contain fibre, which slows digestion and sugar absorption.

• The spike is usually gentler and shorter than processed sweets.

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🧠 What is a “sugar spike”?

A sugar spike happens when:

1. Blood glucose rises quickly after eating

2. Insulin surges to bring it down

3. Blood sugar drops fast → leading to fatigue, hunger, cravings, and mood swings

Frequent spikes can contribute to:

• Energy crashes

• Increased fat storage

• Hormonal imbalance over time

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🥜 Why adding protein and fat helps

Combining dates with protein and healthy fats dramatically improves how your body handles the sugar.

✅ 1. Slower glucose absorption

Protein and fat slow stomach emptying, so sugar enters the bloodstream more gradually.

✅ 2. Lower insulin response

This reduces sharp insulin spikes, supporting stable energy and hormones.

✅ 3. Longer-lasting fullness

You stay satisfied longer, reducing cravings and overeating later.

✅ 4. Better energy & mood

Instead of a quick high → crash, you get steady energy.

Method:

You can boil dates until they are soft or just soak them in boiling water for 10 minutes.

Preheat the oven to over 180.

Add protein powder and flour with peanut butter into a bowl and mix.

Blend dates with ½ cup of water until they're paste like.

Add to other ingredients with Ceylon cinnamon. Stir until well mixed.

Roll into little balls, press with a fork onto baking paper.

Bake for 10-12mins and enjoy.

I found that having sweet, nutritious snacks helped me stop reaching for sugar in the early days. Its been about two years since having any shop-bought cakes or biscuits. If I want a sweet treat, I have to make it myself, which is why I started making things like this.

P.S no mine never look pretty like a Pinterest recipe. See image :) Honesty don't have time for that, so just give them a try.

Have a beautiful Sunday

Katie

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