Dates Recipe & Nutrition | Precision Nutrition's Encyclopedia of Food

Dates

Dates

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At a Glance

Dates are sweet fruit that grow on date palm trees. They are usually found dried, and are often enjoyed in baking or on their own as a sweet snack. Dates do contain a high amount of sugar (almost 16g of sugar in one fresh medjool date), but they are also a source of fiber, vitamin A, calcium, and potassium. Store dried or fresh dates in an airtight container in the refrigerator.

Overview

Dates are the sweet fruit of date palm trees.

Identification

Though they can be eaten fresh, dates are usually found dried. Dried dates are a deep brown color with a wrinkled texture.

There are several different date varieties; the size and flavor of dates differ depending on variety. Generally speaking, dates are the size of a small thumb and have a very sweet caramel-like taste. The most common varieties are medjool, deglet noor, and honey dates.

Nutrition Info

One fresh medjool date has about 66 calories, 0.43g of protein, 18.0g of carbohydrates, 1.6g of fiber, 16.0g of sugar, and 0.04g of fat.

Dates are rich in vitamin A and are a great source of minerals including calcium and potassium.

Selection

Fresh dates should be plump looking and have a glossy look to their skin. They shouldn’t feel hard or have crystallized sugar on their skins.

Dried dates come pre-packaged or can be bought in bulk. Simply check the expiry date on the bag before purchasing, or look for dates that have a glossy sheen and fragrant scent, with no mold or mustiness.

Storage

Store fresh dates in an airtight container in the fridge for up to four weeks.

Store dried dates in the fridge up to the expiry date on the packaging.

Preparation

Fresh dates don’t require a lot of preparation. Simply remove the pit from the center and enjoy.

For dried dates, enjoy them as they are or soak them in hot water to rehydrate them.

Dates are great on their own as a sweet snack. They can be served as part of a platter with cheese, nuts or natural nut butter, and other dried fruit. For a decadent savory-sweet treat, stuff the hollow centers of pitted dried dates with goat cheese or blue cheese, wrap them in bacon, then broil until the bacon is crisp. Serve warm.

Dates can be used in a variety of recipes, especially baked goods and desserts, due to their high sugar content. In fact, dates are a great substitute to refined white sugar.

Recipe: Stuffed Date Cookies

Dates

These stuffed date cookies are a real treat! Their sweet rich flavor and soft texture are sure to please.

Ingredients

oat flour
2 cups
coconut sugar
1 cup
cinnamon
1 tbsp
almond butter, crunchy, natural
1 cup
vanilla extract
1 tsp
medjool dates, pitted
12

Directions

Prep Time: 15 minutes   Cook Time: 15 minutes   Yield: 12

Put all ingredients except the dates into a large mixing bowl. Stir until well combined. The batter should be very thick.

Using your hands, form 12 balls of dough with the batter. Next, flatten each ball of dough.

Take your 12 pitted dates and place them in the center of the flattened balls of dough. Wrap the dough around the date so that the date is completely covered.

Bake at 350F on a cookie sheet lined with parchment paper for 15 minutes or until cookies lightly browned.

Store cookies in fridge.

Enjoy!

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At a Glance

Dates are sweet fruit that grow on date palm trees. They are usually found dried, and are often enjoyed in baking or on their own as a sweet snack. Dates do contain a high amount of sugar (almost 16g of sugar in one fresh medjool date), but they are also a source of fiber, vitamin A, calcium, and potassium. Store dried or fresh dates in an airtight container in the refrigerator.