Throughout my life, I’ve had lots of dates — the fruit, that is. Growing up, I spent my summers in Israel, where dates were served as a snack. My son also loves dates, especially when they are stuffed with whole almonds. For some folks, however, dates are foreign and even a little intimidating to cook with. Not anymore. Read on for a little history on this flavorful fruit — and delicious, easy ways you can incorporate it into your healthy eating plan.
The History of Dates
This sweet fruit is native to the Middle East, and can be traced back over 5,000 years. Today they are grown in the Middle East, Africa and in hot, dry climates in the U.S. like California and Arizona. Up to 70 percent of the dry weight of the fruit is sugar, and it’s been an important source of carbs in many regions.
[See: Here’s What People Eat for Breakfast in 9 Other Countries.]
There are numerous varieties of dates, including the most popular in the U.S.: medjool. Other varieties include deglet nour, dayri, halawi, thoory and zahidi, which may be found in specialty food markets. Most varieties are oval, about 1 to 2 inches long and covered by a paper-thin skin. An oblong pit is found in the center, though dates aren’t related to stone fruits. Their relatively high percent of sugar gives dates a delicious, sweet taste.
Unripe dates are green and turn deep red, black, golden brown or yellow when ripe, depending on the variety. The fruits are picked and ripened off the tree before they are dried, which is how you typically find them sold. Both pitted and un-pitted forms can be picked up at your local market.
The Nutritional Sweet Spot
One pitted medjool date provides 66 calories, 18 grams of carbs, 16 grams of sugar and small amounts of over 16 nutrients including numerous B vitamins, potassium, manganese, calcium, magnesium and fiber. They are also free of fat and cholesterol.
[See: 9 Foods Packed With Potassium.]
This sweet fruit also carries with it powerful antioxidants, including carotenoids, polyphenols and anthocyanins. Eating a diet rich in antioxidants has been associated with a reduced risk for long-term health conditions like heart disease, cancer and diabetes. A study published in the Journal of Agricultural and Food Chemistry examined the effects of date consumption on blood sugar and blood fat (aka triglycerides) in healthy people, and found that the fruit didn’t worsen either metric. The researchers concluded that dates can help prevent heart disease, specifically the hardening of the arteries. A 2014 study published in the Journal of Nutrition Science concluded that dates may assist with bowel health and decrease the risk of colorectal cancer.
While some people worry about date’s sugar content, keep in mind that the recommended daily intake of added sugar (which most Americans get too much of) doesn’t apply to fruit (which most Americans get too little of). Still, you can have too much of a good thing. For dates, the serving size listed on the package is 1/4 cup or about five dates, but if you’re worried about the sugar, I recommend eating one or two at a time.
Creative Ways to Use Dates
Dates can be enjoyed as is, but I find they’re more versatile in the kitchen than you may think. Here are five ways I like to use them:
— Smoothies: Instead of using maple syrup, honey or agave, sweeten up smoothies by adding one date per serving.
— Baked goods: Add chopped, pitted dates to muffins, breads, loaves and breakfast cookies.
— Balls, bites and granola bars: Pureed dates are a thick, sticky consistency, which helps bind recipes for balls, bites and granola bars.
— Pudding: In my cookbook coming out in March, “The Easy 5-Ingredient Healthy Cookbook: Simple Recipes to Make Healthy Eating Delicious,” I have a killer recipe that sweetens a coconut pudding with chopped dates and has no added sugar. Add the date to the bottom of a bowl before topping it with the pudding mixture.
— Stuffed: Dates pair beautifully with nuts of all kinds. You can slice the date lengthwise and stuff it with a chopped nut mixture or cheese like goat, ricotta or cream cheese.
[See: 9 Cooking Tricks That Will Make Everyone Think You’re a Great Chef.]
Date Products to Try
New, innovative products with dates have started to pop up on grocery store shelves. Here are a few of my favorites:
— Date Lady Pure Date Syrup: Use it in oatmeal, smoothies, batters and dressings.
— Bob’s Red Mill Date Crumbles: These small bits of dates are coated with an oat mixtures to keep them from sticking together. Use them in baked goods, or sprinkle them over hot cereals, salads or yogurt.
— NOW Foods Date Sugar: This can replace granulated or brown sugar in recipes.
— Tara Kitchen Spicy Date Marinade: The bold balance of savory and sweet is perfect for pork, beef and chicken.
— Date Lady Balsamic Date Vinegar: This is perfect for dressings or as a glaze to finish meat or veggie dishes. It can also be used to complement a delicious cheese platter.
Editor’s note: The author is not affiliated with any of the brands mentioned.
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Are Dates Healthy? originally appeared on usnews.com
