Dates are chewy, incredibly sweet, rich in flavor and contain loads of minerals.
Dates have an oval shape with a wrinkled deep purplish brown flesh on the outside with a single pit in the center. There are a few different varieties of dates including Medjool and Deglet Noor. Dates not only taste fantastic, but they’re also nutrient dense and have a variety of culinary uses. They are especially beneficial in a refined sugar-free lifestyle.
Health Benefits of Dates:
Dates are packed with antioxidants, fiber, magnesium and much more. While they’re sweet to taste, they’re a bit lower on the glycemic index as opposed to refined sugar and their other sweet counterparts. This makes them a great sweetener option for those looking to balance or regular their blood sugar.
The nutrient profile of dates also has optimal amounts of magnesium, potassium and calcium making them particularly beneficial for bone health.
Nutrient Breakdown of Dates:
*Per 4 dates
- Protein | 2g (contains 23 amino acids, which is a large amount for a fruit)
- Fiber | 7g
- Carbohydrates | 75g
- Calcium | 6% DV
- Magnesium | 14% DV
- Potassium | 20% DV
- Copper | 18% DV
- Manganese | 15% DV
How To Use:
Dates are great natural sweeteners and binders in desserts. They’re popular in chutneys, pastes, baked goods, mueslis, granolas and porridges. They can also be great in savory dishes such as salads and pilafs.
A traditional way to enjoy dates is to stuff them with other food items such as almonds, almond butter, cheeses, or tahini. Dates add a great natural sweetness and act as a natural thickener for desserts, homemade nut milks, soups, and other dishes.
Dates are a great pre or post-workout for quick, easy to digest carbohydrates and simple sugars. You can store them in an airtight mason jar in the pantry to keep them soft and ready to use in recipes.