The history of this sweet, yet nutritious treat goes way back. One of civilization’s oldest cultivated crops, the date palm has been eaten for around 6000 years. They’re estimated to have originated around the Persian Gulf, and were cultivated from Mesopotamia to prehistoric Egypt as early as 4000 BCE. According to an NPR article, fossils prove that date palm trees thrived 50 million years ago. Sources say that ancient cultures called the date palm “the tree of life” and used all parts of the tree, from the trunk to the leaves.
With more than 200 varieties grown around the world, Medjool and Deglet Noor dates are the most commonly consumed. Ranging in color from light red to amber, Deglet Noor dates have firm flesh and a sweet, delicate flavor. Medjool dates, by contrast, have a rich, almost caramel-like taste and a soft, chewy texture. Both types share a similar nutrient content, so their health benefits are similar as well. (As if being sweet and delicious isn’t enough!) Health and wellness strategy manager at Fresh Thyme Markets, Meghan Sedivy, RD, LDN; breaks down the health benefits of dates, why they’re an excellent healthy snack, and her favorite suggestions for including them in your diet.
A few of the most potent antioxidants in dates include flavonoids (shown to lessen the risk of diabetes, Alzheimer’s disease, and certain types of cancer), carotenoids (proven to promote heart health), and phenolic acid (may help display anticancer activity).
As an added benefit, Sedivy notes, “Dates also contain a variety of antioxidants that may help reduce inflammation in the body and may help prevent the risk of certain diseases.”
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Pop dates for dessert.
“An easy way to incorporate dates into your meal plan is to use them for dessert,” Sedivy suggests. “Dates can be used as a natural sweetener because they contain fructose, a natural type of sugar found in fruit. In addition to their sweet flavor you might also recognize a hint of caramel flavor—as highlighted in our Chocolate-oat-date bars recipe—making them a perfect filling for cookies, cakes, and even brownies.”
Eat them with nuts or nut butter as a protein-packed snack.
Sedivy loves to eat dates as a snack. “I pair two to three Medjool dates with a large scoop of natural peanut butter to help fill me up until my next meal and satisfy my sweet tooth at the same time.”
Blend them up in a smoothie.
Add sweetness, butterscotch-y goodness, and thickness to a healthy smoothie by adding dates. Try a Creamy date shake—throw a few Medjools into a blender along with unsweetened oat or almond milk, hemp seeds, ice, and cinnamon—and prepare to be converted. We swear you’ll think you’re sipping on your favorite milkshake from the diner around the corner.
Serve them as sweet-and-savory appetizers.
Part healthy, part sinful—but completely satisfying. Before your guests arrive, try stuffing pitted Medjool dates with tangy, creamy goat cheese and then wrapping each morsel in salty, smoky bacon. Bake for about 8 minutes and you have the best apps your friends have ever tasted (with some secret health benefits they never knew they needed). Here’s how to make bite-sized bacon-wrapped goat cheese stuffed dates.
