Dates have been a staple ingredient in Middle Eastern cuisine for thousands of years, especially during Ramadan. However, they haven’t been as common in American dishes, despite their versatility and health benefits. We’re here to debrief you on what dates are, how they’re grown and harvested, the best ways to eat them and more.
What Are Dates?
Dates look like giant raisins—and some even describe the taste and texture as a chewier, more caramelly raisin. However, contrary to popular belief, they’re not actually dried as raisins are. The plump, poppable fruits are harvested with plenty of wrinkles straight off the palm tree.
Hundreds of varieties of dates are cultivated across the Middle East, Northern Africa, South Asia and North America, in places like Mexico, Arizona and Southern California. Medjool and Deglet Noor are the two most popular types in the U.S.
Medjool Dates vs. Deglet Noor Dates
Medjool dates are large and very wrinkly, with a darker purplish hue. They’re typically softer and sweeter than other varieties, which makes them great for eating whole or blending up into a smoothie or date syrup.
Deglet Noor dates are smaller, drier, and have slightly smoother skin than Medjools. This caramel-colored variety is often chopped up and used in baked goods.
How Medjool Dates Are Harvested
We talked with David Baxter, director of marketing for Natural Delights, one of America’s largest producers of Medjool dates, to learn how the fruit goes from the palm tree to the grocery store.
Dates are grown and harvested on date palms in very warm, dry climates like the desert. While they’re growing, farmers have to check on the fruit anywhere from 12 to 18 times, which is why dates can be more expensive than other fresh fruits.
Once they’re ready for harvest in mid-October every year, workers simply have to shake the branch to prompt the rest of the dates to fall off, since many of them fall off on their own when they’re ripe. Each palm produces anywhere from 200 to 250 pounds of fruit.
After they’re pitted, processed and packed into containers to be sold at your local grocery store, they’ll last at room temperature for up to 6 months, in the fridge for up to a year, and in the freezer for up to 2 years—so you don’t have to worry about them going bad before you have a chance to eat them.
Health Benefits of Eating Dates
The list of health benefits of dates is long—making them a great healthy snack and addition to your diet. Although they have a high-calorie count due to their naturally elevated sugar content, dates also contain lots of essential vitamins and minerals and are very high in antioxidants.
Just a handful of dates contains seven grams of fiber, two grams of protein, potassium, magnesium and other good-for-you nutrients.
The fiber in dates can help with digestion, and the several types of antioxidants they contain may help prevent the development of certain chronic illnesses, such as heart disease.
How to Eat and Cook with Dates
Typically, Deglet Noor dates are best for baking with, while Medjool dates are best for savory dishes, snacking and eating whole. Regardless of the variety, there are a few things you can do to make prepping dates a little bit easier:
If you plan to cut up dates for a recipe like date-filled rugelach, put them in the freezer for 15 minutes first. “Having them a little bit frozen will make them less sticky when you cut them and leave less residue on the knife,” says Baxter.
If you plan to blend them into a date shake or smoothie, soak them in hot water for a few minutes first, which will make them softer and more easily blended.
Some of our favorite recipes include peanut butter stuffed, chocolate-covered dates and bacon-wrapped dates. When asked what his favorite way to eat dates was, Baxter said that he likes them stuffed with cream cheese and some chocolate chips for a nighttime snack. If he’s making an appetizer for a party, he’ll make bacon-wrapped stuffed dates with seasoned goat cheese.
Check out more of our date recipes if you want more ideas for how to eat them!
Our Favorite Date Recipes
Cuccidati
These Sicilian cookies are a great example of why oranges and dates make a perfect pair. Make cuccidati your own by adding chopped chocolate or ground cinnamon to the filling.
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TMB Studio
Although simple, chocolate-covered dates may quickly become one of your favorite date recipes. Peanut butter and chocolate come together to make the caramelly fruit taste almost like a Snickers—especially if you add chopped nuts. Check out our
copycat candy bar recipes if you want more homemade versions of your favorite wrapped sweets.
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Bacon-Wrapped DatesIsn't everything better with bacon? Dates are no exception. These savory and sweet snacks are irresistible—just make sure you let them cool off before taking a bite.
Date ShakeIn our opinion, date shakes are one of the best ways to enjoy dates. Don't forget to soak the dates first, which will make blending easier.
Pistachio and Date Ricotta CrostiniIf you’re looking for a dressed up appetizer, pistachio and date ricotta crostini are a perfect choice. While we love dates paired with cheese and nuts, you can use figs in their place if that’s all you have on hand. After you try these, keep other creative
crostini recipes in mind for future get-togethers.
Raisin Date Bread PuddingDay-old bread is beautifully repurposed in this raisin date bread pudding. Serve it with a dollop of whipped cream and a dash of nutmeg—a perfect topping for most of our best
bread pudding recipes.
Date Pudding CobblerMake date pudding cobbler in your favorite cast-iron skillet or 8-in. square baking pan. It's a sweet treat that can be served for special occasions and weeknight dinners alike.
Date SmoothieThis date recipe is also vegan, thanks to the use of almond milk. However, feel free to use your favorite milk instead. Then, try more of our
smoothie recipes, and make sure you know about all of the
health benefits of dates.
Poteca CakeThis sweet European cake recipe is swirled with a filling made of walnuts, dates, cinnamon, sugar and more. It tastes just as delicious as it looks—just like so many of our other
cinnamon bread recipes.
Chocolate Date Energy BallsThese chocolate date energy balls will help satisfy a sweet tooth without adding sugar. The dates, cherries and coconut make each bite sweet enough on its own.
Date-Filled RugelachWhile these golden-brown date-filled rugelach are full of flavor already, feel free to roll the dough in cinnamon sugar instead of flour if you want to add a little more personality. It would pair nicely with the dates, ginger and orange zest.
Stuffed DatesOur stuffed dates recipe has a citrus filling, but there are dozens of ways to fill them. If you'd rather, try cream cheese and mini chocolate chips or peanut butter and chopped almonds.
Bacon Date BreadThis recipe has both the sweet and salty flavors of
date-nut bread and bacon-wrapped dates. It would pair nicely with a
bacon jam.
Finnish PinwheelsThese stunning Finnish pinwheels will the star of any cookie tray you put them on. A final dusting of confectioners' sugar makes them perfectly pretty. Once you finish the last one, try making more
cookies from around the world.
Date-Filled Sandwich CookiesThe brown sugar in this cookie dough pairs perfectly with the sweet date filling. Feel free to use whatever shape
cookie cutter you like—whether it's circles, flowers or hearts.
Date Pecan Tea BreadThis date pecan tea bread packs our favorite wrinkly fruit into not only the bread itself, but the chunky cream cheese spread on top too. Make sure the bread lasts as long as possible by storing it wrapped in an airtight container.
Date-Walnut PinwheelsChopped dates, walnuts and apricot preserves are an unexpected combination of flavors you won't be able to resist. Plus, it's a quick and easy treat to whip up—as long as you have pie crust on hand!
Spiced Rum FruitcakeIf you're a fruitcake lover, you'll love this spiced rum fruitcake with plenty of nuts, dried fruits and more. Keep it in the fridge for up to a few months at a time—or if you finish it up before then, try your hand at more of our
fruitcake recipes.
Chunky Breakfast CookiesThese breakfast cookies full of oats, chocolate, dates and coconut give you an excuse to have dessert first thing in the morning. They'll fill you up more than you'd think.
LebkuchenMolasses, anise extract, brown sugar, and plenty of other mix-ins are what make this German bread so flavorful. Serve squares of lebkuchen fresh out of the oven, with a generous drizzle of glaze. If you love this bread, don't forget to try our top
star anise recipes.
Lemon Date CouscousDate recipes can be savory, too! Dates make an unexpected but wonderful combo with citrus, carrots and couscous. Serve this
couscous recipe with your favorite roasted, meaty main dish for a well-rounded meal.
Sugared Date BallsThese tender, melt-in-your-mouth cookies dotted with chewy dates and crunchy walnuts are a delicate treat perfect for
tea parties and other springtime celebrations.
Date-Nut PinwheelsBudget a little extra time to prepare this date recipe, since the dough needs time to chill in the fridge. We promise—these
slice-and-bake cookies are truly worth the wait.
Best Date BarsOne sheet of these ooey-gooey date bars will make 48 good-sized desserts. You can also add nuts, coconut or candied fruit for a little something extra.
