Dates

Dates are a fruit of Middle Eastern and North African origin although they grow in many other warm climates such as the U.S, Canary Islands, India, Turkey and Mexico in big clusters on the ”date palm” tree. No processing is involved whatsoever, not even drying. This fruit is naturally sweet, sticky and delicious. Dates are the ultimate energy boosting fast food snack on their own or combined with fresh vegetables or nuts. They are aslo great for using as a sweetener in cookies, grawnola, energy balls, crusts and cakes, caramel sauces, smoothies and nut m!lks. Dates are also great paired with salty ingredients or blended into savory dips, sauces and dressings. 

VOLUME

Moderate

PH

Dates are alkaline, reducing the acidity by leavingt alkaline residue upon digestion and assimilation. 

HOW TO USE

Dates are one of those foods that are just perfect to eat as they are. You can also combine them with celery sticks, cucumber, lettuce, apples or vegan cheeses to make an indulgent snack. Place an almond inside and dip in chocolate for a delicious sweet treat. Blend dates with water into a smooth paste that can be used as a caramel sauce or liquid sweetener. Dehydrated dates can be ground into date sugar and sprinkled on top of oatmeal, smoothie bowls or coconut yogurt. Whole dates can also be used to sweeten nut m!lk, smoothies and shakes. 

If your dates are stale, soaking them in water for 20 minutes returns lost moisture and softens them, especially recommended if you want them to blend smooth. 

Be sure to remove the pit before serving or blending. Even if you buy pitted dates, it is best to check each date individually. If a pit gets into your food processor or blender it could ruin the blade. 

FLAVOR PAIRINGS

Almonds, apples, apricots, bananas, buckwheat, cabbage, cayenne, cardamom, carrots, cherries, chili, chocolate, cinnamon, cloves, coconut oil, coffee, coconut, cranberries, flax seeds, ginger, honey, lemon, maple syrup, miso, nutmeg, nut m!lk, nut cream, nuts, walnuts, oats, olive oil, onions, orange, parsley, parsnips, peanuts, pears, pumpkin, quinoa, rice, rum, salt, sesame, tahini, tamarind, tofu, vanilla, vegan cheeze, vegan yogurt, vinegar.

SELECTING

There are over 1500 varieties of dates including Medjool, Deglet Noor, Zahidi, Honey, Khadrawi, Halawi and Barhi. They vary in flavor, texture and sweetness. Medjool dates are the biggest and have a rich, soft caramel taste whereas Deglet Noor are smaller and have a more firm flesh. 

Some dates have been marinated in sweeteners or chemically treated with sulfur to extend shelf life and improve taste and appearance. Choose organic, non-sulfured, non sweetened natural dates. Usually their thin protective skin is not sweet at all, whereas sweetened dates are sweet outside. Organic dates sometimes contain bugs burrowing in the center of the fruit. Therefore it is recommended to open and check the center before using. If you find your dates surrounded by dark powder or specs, similar to saw dust that is a sign of bugs. 

STORING

To preserve the moisture, store in an airtight container in the refrigerator. For extended shelf life They can be frozen. Refrigerated they will keep for up to a year, and frozen up to five years. They can also be stored in a cool and dark pantry for up to 6 months, although they will dry out a bit. 

SUBSTITUTIONS

Raisins, dried figs, apricots or prunes can be used instead of dates. To substitute date paste, use raisin paste or a liquid sweetener such as maple syrup. 

HEALTH BENEFITS

Dates are a good source of many vitamins and minerals including vitamin A, B-complex, calcium, iron, magnesium, zinc, potassium and phosphorous. They also contain a lot of soluble fiber which sets them apart from other sweeteners and make them great for the gut. Dates are known both to inhibit the growth of pathogens and stimulate the growth of good bacteria in the intestines, meaning they are beneficial for digestion and assimilation. Also their digestible fiber content has been found to help with intestinal disorders, constipation, digestion and assimilation of nutrition. Medical research has even found dates to help prevent more serious issues such as colon cancer and abdominal cancer. 

There are antioxidants in dates with potent anti-inflammatory properties that make them great at reducing inflammation and preventing the development of certain chronic infections and allergies. According to a study in the US in 2002, compounds in dates showed to have a significant impact in alleviating Seasonal Allergic Rhinitis (SAR). 

The benefits of dates also include strength and muscle development. They have been known for millennia to improve stamina and physical endurance. They are also a great as an immediate boost of energy, replenishing the cells and raising glucose levels in the blood when you are feeling weak or tired. 

They also help keep your heart healthy, reduce LDL cholesterol and regulate blood pressure. Studies show that consuming dates twice per week can reduce the risk of stroke, coronary heart disease and other heart related diseases. 

Some say dates are too sugary to be healthy. But the sugar in dates is completely natural and due to their high amount of fiber they are low glycemic and gives you a slow release of energy rather than a spike. 

HISTORY

Dates are the oldest cultivated fruit in the world, dating back more than 50 million years. In ancient Arabia they are a symbol of abundance and according to many the the date palm is considered holy. The date palm is mentioned 22 times in the Quran – more than any other fruit or plant. Prophet Muhammed said that dates are from paradise and would advise people to break their Ramadan fast with a date after sunset. A tradition that carries on today, and dates are a prominent feature on the Eid al-Fitr feast that concludes the month-long fast Ramadan. The sweetness of the date replenishes and envigorates the body, in a spiritual experience that reminds many muslims of the connection to their Prophet. 

The saying “an apple a day keeps the doctor away” is known around the world. In the muslim world the saying goes “seven dates a day keeps the doctor away”, as it is believed that eating dates every morning will provide a full day of protection against poisoning and witchcraft. Perhaps there is truth to that, considering that to this day dates are known in many parts of the world as a remedy for alcohol intoxication. When too much alcohol has been consumed, dates can provide both instant sobering effect as well as relief from hangover the day after. And if there is truth to the Muslim saying, it wouldn´t be far-fetched to think that dates would have the ability to remove toxins afterwards.