Recipes Using Medjool Dates - 100 Days of Real Food (2024)

FAQs

How many Medjool dates should you eat a day? ›

The serving size of dates is 40 grams, which is about 2 Medjool dates or 4 to 6 Deglet Noor dates.

When substituting granulated sugar for Date Paste use a 1:1 ratio where for every 1 cup of sugar use 1 cup of Date Paste instead. If you are using it as a substitute for maple syrup use a 2:1 ratio where you double the amount of Date Paste per required amount of maple syrup.

Medjool dates can help you increase the potassium in your diet, supporting these nervous system functions. The B vitamins in Medjool dates, such as pantothenic acid, folate, and niacin, help manage the metabolic processes that convert food to energy. Research shows this can help fight tiredness and fatigue.

Medjool dates contain large amounts of potassium. While potassium can provide health benefits, consuming too much can cause health problems such as hyperkalemia.

Medjool dates not only boast a sweet, caramel-like flavor and hearty texture, they're portable, packable, and rich in fiber and nutrients—making them the perfect food to eat seven days a week. Just ask anyone who grew up in India or the Middle East why dates are an absolute staple in their daily diet!

Dates are a source of fructose, which is a natural type of sugar found in fruit ( 1 ). For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fiber, and antioxidants that they provide.

Dates contain a higher amount of sugar compared to bananas. While both fruits are naturally sweet, dates are particularly rich in sugars, mainly fructose and glucose. A 100-gram serving of dates can provide around 63 grams of sugar, making them a high-energy, sweet snack.

So dates are 2/3 (67%) sugar by mass. This means it takes 1.5 times the mass of dates as sugar, to get the same amount of sugar. For example, in a recipe with 100g of sugar, substitute 150g of dates. Making the dry fruit into a paste seems like a good way to get the sweetness evenly distributed through your batter.

The Prophet (ﷺ) himself used to break his fast with juicy dates during Ramadan, or would drink water in place of them if they weren't available. They energize the body and are easily digested, which is important for someone who had been fasting all day with an empty stomach.

What is the disadvantage of eating dates everyday? ›

Eating too many dates simply results in an excessive intake of fibres which can cause bloating and constipation in the abdomen. Due to their high caloric and sugar content, dates are not at all advantageous for those with diabetes who consume them frequently.

Know that all kinds of dates, dry or ripe, whether packaged or open, are not washed before reaching the consumer. It is therefore advisable to wash it well before consuming any type of date but be careful that there is no need to peel the dates.

Goat cheese and sharp cheese varieties are the ideal cheeses to serve with dates. When it comes to cured meats, just about any option will pair well with dates. If you are unsure what to choose, we suggest you go with prosciutto or chorizo. The salty flavors of these meats will balance out the sweetness of the fruits.

Dates are best stored in the refrigerator in an air tight container to help them retain moisture. They can be stored up to 6 months in the refrigerator, but may lose moisture the longer they sit. Large quantities of dates can also be frozen for up to one year.

Stuff pitted dates with your soft cheese of choice. For something mild and creamy, go for ricotta. For something a tough tangy, go for goat cheese. Or for something a little wild, go for blue cheese.

How Much Dates Should You Have? Dates have no cholesterol and only a small amount of fat. So, if you want to snack on something healthy while also keeping your cholesterol in check, consider adding dates in your diet. Having five to six dates per day is enough for your health.

The fiber and antioxidants in Medjool dates may help protect your heart. Fiber can help lower your LDL (bad) cholesterol and keep your arteries clean, reducing your risk of heart disease. Just 2 dates (48 grams) contains over 3 grams of fiber ( 1 , 7 , 8 ).

A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.

Dates have a very high sugar content relative to the rest of their nutritional value. People who are trying to manage their blood sugar, such as those with diabetes, should be mindful of their total sugar intake when consuming dates.