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The dates do contain a pit, but it is big and generally very easy to remove. The fruit's large size also lends well to stuffing once the pit has been removed.
Walnuts, almonds , and honeycomb are some of the more traditional things that cooks can put inside, but there is a lot of room for creativity.
Some people put other fruits, small pieces of chocolate, or savory meats into the pit cavity in order to create a one-of-a-kind taste.
Medjool dates also feature in a number of recipes. Many North African stews call for sliced medjools, for instance, and they are commonly mixed with yogurt for breakfast in countries like Iraq and Iran.
They add sweetness to a number of cooked meat dishes and can also be incorporated into the batter of many different breads and baked goods.
Date palms that give rise to medjool fruit are believed to be indigenous to the North African coast and Arabic Peninsula. Fossil evidence suggests that the fruits were enjoyed by ancient people in countries as far apart as Saudi Arabia and Morocco, and the land between these countries remains the primary growing area.
Many California farmers have had some luck cultivating the trees, however, as have some people in Australia.
They are often much harder to grow than other date varieties because of how sensitive the fruits are to air quality and soil moisture.
They often take a tremendous amount of work to grow on demand, which is part of the reason for their relatively high price. The most basic way to grow a medjool date palm is to plant a pit and wait for it to sprout, though this is also the most time-consuming and potentially frustrating method.
First off, dates are rich in calcium, which is essential for the development and maintenance of strong teeth and bones.
Dates also a food high in phosphorus , which in combination with calcium helps optimize bone-strengthening benefits.
Phosphorus is also required to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium and zinc. As people begin to age and their bones start to become weaker, maintaining a diet high in both calcium and phosphorus can ward off unpleasant bone degradation.
Eating Medjool dates regularly is one way that you can up your intake of calcium and phosphorus. A scientific review published in the journal Food Research International reveals the impressive phytochemical profile of dates, which includes anthocyanins , phenolics, sterols, carotenoids , procyanidins and flavonoids.
These biologically active compounds found in plants are all known to have numerous beneficial effects on human health.
In fact, the American Institute of Cancer Research highlights the following potential benefits of phytonutrients based on laboratory studies:. What exactly does Medjool dates nutrition look like?
One serving grams contains about:. In addition, Medjool dates nutrition contains some vitamin A, vitamin K, thiamine, riboflavin, folate, choline and zinc.
Similar to nuts, dried fruit like dates are not meant to be eaten in extremely large quantities. As a healthy snack, one or two dates are typically consumed.
One Medjool date about 24 grams contains approximately There are many varieties of dates available worldwide, but the Medjool date is one of two of the most commercially produced varieties within the United States.
Compared to regular dates, Medjools are larger, softer and sweeter. Medjool dates nutrition is very similar to regular dates.
Both are rich sources of fiber, vitamins and minerals. Medjools and regular dates can be used interchangeably in recipes, but Medjools do have a sweeter, richer flavor so keep that in mind.
Deglet Noor dates also tend to have a firmer consistency. Wondering where to buy Medjool dates? Medjool dates are also likely to be found at your nearest health store, often in the bulk section, which will give you the greatest amount of dried dates for the lowest price.
You may even find them in your local pharmacy in the food aisle. Medjool dates come with the pit inside of them because the fruit is too soft to put in a mechanical pitter.
While having to deal with pits is not ideal, the pit can be removed very easily. Need a kick of natural sweetness in your next smoothie or energy drink?
Forget the agave nectar and toss a couple of Medjool dates into the mix. Medjool dates can also make a delicious appetizer or snack when stuffed with various ingredients like goat cheese.
Last but not least, when Medjool dates are made into a paste, they become an awesome, nutrient-dense sugar substitute. Date paste can be used one-to-one in most recipes, unlike stevia , and it adds bulk for baking.
Use the paste in your favorite cookie or cake recipe to cut out processed sugar and boost the nutrients. Want a snack or dessert that is both seriously delicious and seriously healthy?
You have to try this quick and easy recipe for Raw Brownie Bites. Not only do they contain Medjool dates, but they also walnuts, almonds and sea salt — making for a tasty treat.
Those in Medjool dates include flavonoids, carotenoids, and phenolic acids, which have been studied for their anti-inflammatory, anticancer, and brain-protective properties 11 , 17 , One study in dried fruit found that dates had the highest antioxidant content when compared with figs and prunes Medjool dates contain antioxidants and nutrients that may lower your risk of heart disease, promote digestion, and support heart health, among other benefits.
Medjool dates can be found year-round at most grocery stores. Simply slice the date open lengthwise and pull out the pit. These dried fruits make a great sugar alternative due to their sweetness, which comes from fructose, a natural sugar.
You can also add this sweet fruit to smoothies, sauces, and dressings , or chop them in a food processor and use them for no-bake desserts like pie crusts, energy balls, and fruit-and-chocolate bars.
Store your dates in a cool, dry place like a pantry or your refrigerator. Keep them in a sealed container to help retain their moisture.
Medjool dates are versatile and easy to add to your diet. You can eat them raw, in smoothies, stuffed, or as a natural sweetener in desserts.
Medjool dates are high in calories but full of nutrients and antioxidants that are linked to many health benefits. In particular, their fiber may boost digestion and heart health while lowering your risk of several chronic diseases.
You can eat them as a snack, in smoothies, or as a natural sweetener in various dishes and desserts. Dates are chewy fruits with a sweet flavor.
This article discusses 8 health benefits of dates, as well as how to add them to your diet. This is a detailed article about dried fruit and its health effects.
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