Sweet and nutrient rich, dates are one of nature’s sweetest treats. Archeological evidence shows that date palm trees were amongst the earliest fruit bearing trees cultivated by humans in Arabia and Mesopotamia, probably since the 6th Millenium BCE. Fossil evidence shows that Date Palms have been around for over 50 million years! Date Palms are dioecious, having male and female trees. In nature, they are wind pollinated. When male and female Date Palms grow in close proximity, the magic happens and baby dates begin to form. Cultivated dates are either pollinated by wind machines, or hand pollinated by skilled labourers who climb the trees using a special climbing tool that wraps around the pollinators back and the trunk of the palm tree. 3 main date cultivar groups exist: Soft (eg Medjool), Semi-dry (eg Deglet Noor) and Dry (eg Thoory).

Dates hold significance in the 3 major religions. They are mentioned over 50 times in the Bible and over 20 times in the Quran. Apart from the multiple uses for the fruit of date palms, most parts of the tree are widely used: The trunks are used in roofing, the leaves are used to make huts/simple structures, woven baskets and screens, the seeds are ground to make animal feed or used as prayer beads.

As we enter the month of Ramadan, I have included my easy and absolutely delicious Date Delectable recipe this month. These date treats make an ideal gift for those breaking their fast, and a delightful sweet treat for those of us who are not fasting. Keep reading to find this delicious, easy recipe.

Dates are a good source of fibre, iron, magnesium, potassium, carbohydrates in the form of fructose (fruit sugar), B-vitamins and they also contain some protein. Dates are naturally low in fat, cholesterol and sodium. One medium sized medjool date provides about 23 calories. As dates ripen, their fibre content decreases, while sugar content increases. Despite their sweetness, dates are a surprisingly low glycemic food (between 43 to 55 on the glycemic index). Due to their high fructose content, which is twice as sweet as normal sugar, dates, in moderation, make a healthy sweet treat to add to lunch boxes, smoothies, energy bars/balls and more! Unlike sugar, eating a date will satisfy that sweet craving naturally while supplying all the nutrients identified above.

Dates may appear to be dried, but in fact they fall under the category of fresh fruit. Fresh whole dates contain a meagre 30% moisture – making them one of nature’s only naturally dried fruit! Many dates are left on the palm tree to extend their shelf life, which results in a slight drying before being harvested, but they are still considered a ‘fresh fruit’ and usually contain the stone/pip unless sold as pitted dates.

When buying dates, look for plump, glossy, slightly moist/soft fruit. They may be slightly wrinkled by shouldn’t be broken, cracked, dry/hard or shrivelled. Soft and semi-soft date varieties are best stored in the refrigerator for optimal freshness for up to 18 months! Fresh dates can also be successfully frozen.

Medjool dates are known as the ‘king of fruits’ because they are usually bigger, more luscious, softer and flavourful which makes them an ideal snack food. Semi-dry and dry dates are usually used in recipes that involve heat and liquid or fat to help soften the dates allowing easier incorporation into baked goods.

Luscious and sweet, these fresh medjool dates are filled with nut butter and dipped in dark
chocolate to make a next-level yet mostly healthy after dinner treat or package them for a delicious home-made gift.

Makes 10