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.
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,
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.
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
Almond Flour Muffins
Oatmeal Date Cookies
Salted Caramel Oatmeal
Goat Cheese Stuffed Dates
Curried Chickpea 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.
Vanilla protein powder
Creamy peanut butter
Organic freeze-dried strawberries
Honey or maple syrup
Mini chocolate chips
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.
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.