Medjool dates

Medjool dates are a variety of dates that are popular among people who have sweet tooth.

Since, they’re larger, darker, and more caramel-like in taste

than the rest of the types. Belonging to Morocco, Medjool dates are also grown in warm regions of the United States,

the Middle East, South Asia, and Africa. These tasty dates are soft and sticky. Generally, they are considered semi-dry.

In this article, you will become more familiar with the Medjool dates’ nutrition facts, benefits, crop, and some simple recipes with this sweet fruit.

Medjool dates’ nutrition facts

Generally speaking, they are a rich source of numerous vitamins, minerals, and antioxidants.

The below-mentioned figures show the facts about 48 grams of the substance.

Calories: 133

Carbs: 36 grams

Fiber: 3.2 grams

Protein: 0.8 grams

Sugar: 32 grams

Fat: 0 grams

Calcium: 2% of the Daily Value (DV)

Iron: 2% of the DV

Potassium: 7% of the DV

Copper: 19% of the DV

Vitamin B6: 7% of the DV

Magnesium: 6% of the DV

According to the above, this delicious fruit is highly beneficial and

highly appropriate for children, athletes, pregnant women, and aged people.

However, you should be careful about the daily consumption of the fruit,

since the calorie and sugar content may be a little high for diabetics and

those who want to lose weight.

Calorie and sugar content

Medjool dates are a source of natural sugar. Therefore, the fruit increases

the blood sugar level if consumed excessively. Generally speaking, dried

fruits such as raisins, dried apricots, and prunes, contain more calories per

serving than their fresh counterparts because they have less water. However, most of the calories in Medjool dates come from their sugars, fructose.

How to consume this delicious fruit?

As a piece of good news, this type of date fruit is available in the markets

and groceries. Some Medjool dates are pitted and are easier for cooking,

serving, etc. To consume, you can add this sweet fruit to smoothies, sauces,

and dressings, or chop them and use them for no-bake desserts like pie

crusts, bomb balls, and fruit-and-chocolate bars. To make it more interesting,

you can fill raw dates with peanut butter, cheese, nuts, chocolates,

or even cooked grains like rice and meat.

What’s the difference between Medjool and other types of dates?

Medjool dates have a rich, almost sweet taste with a soft, chewy texture

whereas other types are usually smaller and have firm flesh and sweet,

delicate flavor.

Is this fruit organic?

In many regions, farmers grow organic dates and fruits. For instance,

farmers grow Medjool in the Bard Valley with no pesticides. The desert-like climate doesn’t allow for insects or pests to survive so it’s not necessary

to use any chemical protectors.

What is the White Stuff on Dates?

The white stuff you may hardly see on the outside of a date is the natural

sugar crystalizing and appearing on the outside of the date. It’s completely fine

to eat, but if you don’t like the appearance of the white stuff or if you want

the date to be softer, you can wrap it in a wet paper towel and microwave it for

5 seconds, the substance will plump up and the sugar will be absorbed

back into the fruit.

Organic Medjool dates

Sweet and simple recipes for your snack and breakfast

We have brought some simple but delicious and nutritious recipes,

some of which we explain in the following.

Date Caramel Sauce

Peanut Butter Stuffed Dates

Date Shake

Almond Flour Muffins

Oatmeal Date Cookies

Salted Caramel Oatmeal

Goat Cheese Stuffed Dates

Curried Chickpea Salad

Celery Salad

Peanut Butter Stuffed Dates (Protein balls)

Now, let’s get to know more about the protein balls. The first thing to mention about this snack is the benefits it has for the human body.

This snack is highly appropriate for children, athletes, and people on diet.

Since, it is delicious, with funny small ball shapes which are interesting

for children and easy to eat, and high protein content that acts as

an energizer before exercise. To make a tasty protein ball, we need the following ingredients.

Old-fashioned oats

Vanilla protein powder

Creamy peanut butter

Unsweetened applesauce

Organic freeze-dried strawberries

Honey or maple syrup

Mini chocolate chips

Coconut powder

Some Medjool dates

As you know, mix these substances, shape them as small balls with the sizes

you want, then you can pour some coconut or pistachio powder and put it in

the refrigerator to become a little harder. Then you can serve the balls

with chocolate milk, almond milk, or coffee. If you want to exercise,

we recommend you to have these balls with coffee. This will notably

boost up your energy for hard training.

Chocolate Pistachio Cookies

This is another simple recipe that is also suitable for an evening after

hard work. Moreover, you can store these cookies in the refrigerator

for at most 1 week.



Medjool dates




Coconut oil and powder

First, mix these cookies in a stand mixer. Then, add the coconut oil to the mixture. In the following,

add the flax egg and vanilla and mix until well blended. Add the dry ingredients (the almond flour, cardamom,

baking soda, and salt) to the wet ingredients and mix on medium-low until well combined. Fold in the chocolate

and pistachios. Cover the mixing bowl with plastic wrap and refrigerate for at least an hour.

As you have read, we can do many things with this marvelous fruit. That is to

say, there are many recipes in which we can apply dates in various forms. Athletes can also make protein desserts, shakes, ice cream, and bars using dates.