Dates are chewy, incredibly sweet, rich in flavor and contain loads of minerals. Dates have an oval shape with a wrinkled deep purple/mauve flesh on the outside of the fruit with a single pit in the center. There are a couple of varieties of dates including Medjool (which are my favorite) and Deglet Noor. Dates not only taste fantastic, they’re also very nutrient dense and have a variety of culinary uses (especially in refined sugar free lifestyles).
How to use | dates are one of my favorite fruits to use as a natural sweetener and binder in my desserts. They’re also popular in chutneys, pastes, baked goods, chopped in mueslis, granolas or porridges and also great used in savory dishes such as salads and pilafs. A traditional way to enjoy dates is to stuff them with other foods such as almonds, almond butter, cheeses, or my favorite tahini! Dates add a great natural sweetness and act as a natural thickener for desserts, homemade nut milks, soups, and other dishes.
Nutrient breakdown of DATES | *based on 100g, which is about 4 dates
Protein | in 100g dates contain 2g protein
contains 23 amino acids, which is a large amount for a fruit
Fiber | per 100g contains 7g fiber
Carbohydrates | in 100g dates contain 75g carbohydrate, a rich source of carbohydrate
B vitamins | niacin, B6, B5
Calcium | 6% DV
Magnesium | 14% DV
Potassium | 20% DV
Copper | 18% DV
Manganese | 15% DV
Where to purchase | health food stores, grocery stores, farmers markets, or online retailers.
Tips and tricks | dates are great pre/post-workout for quick, easy to digest carbohydrates and simple sugars. I also store my dates in an airtight mason jar in the pantry to keep them soft and ready to use in recipes.