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Medjool dates, known as the “world’s oldest cultivated fruit,” have been grown and gathered from palm trees for over 6,000 years. Date palms grow best in hot, arid settings and are native to the Middle East and North Africa. Some ancient tribes even dubbed these palms the “trees of life”
Medjool dates are abundant in natural sugars, particularly glucose and fructose, making them a sweet and calorie-dense snack. They also include important nutrients like potassium, magnesium, and vitamins B6 and K. Despite their high-calorie content, they have a very low glycemic index, meaning they induce a slower rise in blood sugar than other sweet snacks.
Let us briefly study its nutritional value, when to consume it and some tasty Medjool Date recipes.
Nutrition of Medjool dates
Medjool dates are a concentrated source of beneficial nutrients. As per Food Data Central, just two dates (48 g) offers-:
- Calories: 133
- Carbs: 36 grams
- Fiber: 3.2 grams
- Protein: 0.8 grams
- Sugar: 32 grams
- Fat: 0 grams
- Calcium: 2% of the Daily Value (DV)
- Iron: 2% of the DV
- Potassium: 7% of the DV
- Copper: 19% of the DV
- Vitamin B6: 7% of the DV
- Magnesium: 6% of the DV
There are fewer calories in medjool dates as compared to their overall nutritional value. It provides you with an abundance of micronutrients, which an individual generally ignores in real life.
Since Medjool date fruit is so beneficial, let’s discuss some interesting recipes one can make with it.
Medjool dates Reciepes
Peanut Butter Stuffed Chocolate Covered Dates
Sweet dates are packed with peanut butter and dipped in melted chocolate.
Once the chocolate solidifies, you’ll have a delicious treat that tastes like it came from a fancy shop.
After filling the dates with peanut butter, place them in the freezer for 15 minutes. This will allow them to set in the chocolate properly.
You may make this delicious dish with Medjool dates.
Bacon-Wrapped Dates
This unique dish combines the best of both savoury and sweet components.
The end result is a delicious snack that will satisfy any appetite. It’s also an excellent concept for what to do on multiple dates.
Stuff an almond into a date, then wrap it all in a half-strip of bacon. Bake for 15-18 minutes, then serve to family or house guests.
Use toothpicks to hold everything together while baking. This will also make them easier to eat as finger snacks.
Try putting different flavoured almonds in them to make these dates more interesting and delicious.
Date Energy Balls
Dates make a wonderful base for energy balls or bars because they are naturally sweet and bind the other components together.
These are some of the greatest healthy date recipes, with plenty of space for modification.
Process some Medjool dates with your favourite nuts and salt, then roll them into balls.
That’s it! They’re ready to eat or save for later.
If you want to vary the nutrients or flavour of your date mixture, try adding protein powder, dried fruit, coconut, or chocolate.
Date Nut Bars
These no-bake bars are easy to create and adaptable. They’re also quite convenient for a quick snack on the run.
Begin by processing dates and nuts together to create a full and sweet base.
After pressing the date mixture into a rectangular dish, you may top it with some chocolate and peanut butter or you can leave it plain for a low-calorie snack.
If you topped it with melted chocolate, freeze it for at least 30 minutes to allow the chocolate to set and create the ideal topping for these bars.
Your entire family will like these snacks, and you’ll appreciate how simple they are to create.
Tahini Medjool Date Chunk Cookies
Tahini gives a particular texture, which can be enhanced with seasonings.
The cookies do not need to be chilled before baking, so they take just 20 minutes to mix, shape, and bake. We adore quick and easy cookies!
If you like, you can substitute any nut butter for Tahini and add chopped nuts or shredded coconut to the dough.
You’ll feel good about offering these filling snacks to your kids, and they can even help you prepare them.
Q. Where can I buy Medjool dates?
Ans. Medjool dates are commonly available in grocery stores, health food stores, and online retailers. You can get best quality Medjool dates from Rasayanam official website too.
Q. Are Medjool dates healthy?
Ans. Yes, Medjool dates are nutritious and have many health benefits. They are abundant in fiber, potassium, and antioxidants. They also include natural sugars, which make them a healthier alternative of refined sugar in recipes.
Q. Can I use Medjool dates as a sugar substitute in recipes?
Ans. Yes, Medjool dates can be used as a natural sweetener in numerous recipes. They can be blended into a paste or finely chopped and added to baked products, desserts, sauces, and salads.
Takeaways
Medjool dates are heavy in calories but high in minerals and antioxidants, which have been linked to various health advantages.
Fiber, for instance, may improve digestion and heart health while lowering your risk of various chronic diseases.
They can be consumed as a snack, blended into smoothies, or maybe used as a natural sweetener in some dishes and desserts.
