Dates as a Healthy Alternative
One of my goals for 2026 is to sample and cook with different foods outside of my comfort zone. I plan to start with an often-considered exotic fruit. Dates originate in the Middle East and North Africa with cultivation beginning thousands of years ago. The date palm provides food, shelter and shade in desert cultures. Currently dates grow in the United States in hot, arid desert regions of Southern California and Arizona. Did you know one tree can yield up to 10,000 of these tropical stone fruits?
Two Popular Types
Medjool are large, soft, caramel-like and often referred to as the king of dates. These are great for snacking and stuffing with a variety of ingredients. Medjools are a suitable 1:1 ratio substitution for refined sugar. Make a date paste with pitted dates and water, subsequently put in baked products.
Deglet Noor are smaller, firmer and less sweet, therefore often utilized in cooking, baking or as a component in salads.
Both Medjool and Deglet Noor can be found in major grocery stores, specialty markets and online. Fresh products are available seasonally (late summer/fall) and dried versions are sold year-round. Look in the produce section for fresh and the dried fruit/nut aisle for packaged varieties. Elevate your next charcuterie board with these gems paired alongside salty cheese, nuts and meats.
Nutrition Information
Two dates provide 3.2 grams of fiber, antioxidants, iron, potassium and magnesium. They support digestive health and regularity. This fruit is simple fuel for our bodies and most of the calories come from natural sugar.
If you’re experiencing a sweet tooth or searching for a unique appetizer, certainly consider this tropical delight. Introduce family and friends to the distinct flavor and versatility of an under-appreciated fruit. Whenever it’s time for meal planning, surely schedule a monthly “date” night!!!