Dates are small and mighty fruits!
Dates grow on date palm trees and typically we’ll find the dried variation in Western supermarkets. There are many varieties of dates, but Medjool and Deglet Noor dates are the most common.
Dried fruit has a higher calorie content than fresh. Dates pack a nutritional punch. They’re packed with fiber, potassium, magnesium, copper, manganese, iron, and vitamin B6.
Although they’re high in calories and carbs, dates have a low glycemic index rating. The fiber content helps slow digestion and can prevent blood sugar spikes.
Dates are also a fantastic natural sweetener. You can create your own date paste by soaking dried dates and then blending them with a bit of water. Replace 1 cup of sugar with 1 cup of date paste in most recipes.
I like to keep dates around to make quick and easy snacks. You can even buy dates with the seed already removed, to make snacking even faster!
These quick snacks are great for in-between meals, parties, school lunches, and meal prep. Simply start with pitted dates and fill them with salty, sweet, or savory fillings and toppings. Mix it up & get creative! Here are a few ideas to get you started:
- Almond butter & sea salt: fill the date with a bit of almond butter & sprinkle with flaky sea salt.
- Sundried tomato & parmesan: stuff the date with a small piece of sundried tomato and vegan parmesan.
- Peanut butter & cocoa powder: fill the date with a bit of peanut butter & sprinkle with cocoa powder.
- Cream cheese & walnuts: fill the date with vegan cream cheese and a piece of walnut.
- Cream cheese & bacon: fill the pitted date with vegan cream cheese and a piece of cooked vegan bacon.