• Dates have become quite popular in the last few years thanks to their caramelized taste that is perfect for many recipes. Most often known as the main ingredient of date squares, this fleshy fruit is nonetheless super useful and definitely deserves more attention. Zoom on dates!

    Around The Seed !

    • Did you know date seeds are sometimes used to feed animals?
    • It’s possible to grow a date palm at home by simply soaking the seeds before planting them into soil. However, the process might take up to a month, so be patient!
    • Date seeds can be crushed into powder and infused to make a hot beverage that’s similar to coffee, but without the caffeine!
    • Apparently, date seeds can even be grilled, then crushed with vegetable oil to make a 100% natural hair mask.

    8 Facts About Dates

    • It takes 7 to 10 days to dry dates in the sun.
    • They are sold fresh, dried, or in puree.
    • Dates make a quick source of carbohydrates, which is perfect for endurance athletes.
    • Dried dates are sometimes coated with syrup for preservation, which increases their added sugar content.
    • Dried dates are often a more economical option and have a longer shelf life. However, fresh dates have a softer texture and are more pleasant to eat (depending how you use them).
    • Dates are fruits that grow on a palm tree, the date palm.
    • There are more than 2000 varieties of dates.
    • Egypt, Iran, and Saudi Arabia are the main producer countries. Egypt alone produces 1 084 529 metric tons of dates annually.

    Nutrition Facts of Dates

    Dates are a good source of fiber. Indeed, for 10 dried dates, there are 6 grams of fiber, which fulfills 25% of a woman’s daily need. Dates are mostly made of insoluble fibers, which improve the intestinal transit.

    Each dried date provides an average of 20 calories and 5 grams of sugar. Caution! Medjool dates however are bigger and therefore contain more sugar (16 grams!). Dates are also rich in antioxidants, vitamins B, potassium, and magnesium.

    1001 Ways to Use Dates

    Dates are probably the easiest fruit to incorporate to a recipe since they are imperceptible yet provide a rich texture once mashed up. They are an excellent and natural substitute to refined sugars and other sweetening agents. Here is a list of unique ideas that use dates:

    • Stuffed with cheese or nuts as an appetizer.
    • In smoothies, for a rich and smooth texture.
    • In an autumn salad.
    • In a nut mix to make a no-cooking pie crust.
    • In energy balls for a snack on the go.
    • As a syrup for cocktails.
    • Diced in a fruit salad.
    • As a chutney.
    • In Moroccan or Indian dishes such as tajine, curry, or dal.
    • Cut then added to a stuffing mix.

    Date Puree Has Many Advantages

    As a puree, dates naturally sweeten most recipes, from cookies to overnight oatmeal bowls. It can also replace honey and maple syrup, while providing more fibers. You can find ready-made date purees in grocery stores or make your own following the instructions below :


    • 500 ml (2 cups) of Medjool dates
    • 125 ml (½ cup) of hot water


    • In a bowl, let stand the ingredients for 5 minutes, then puree the preparation using a hand blender or food processor until smooth.

    This date puree can be kept in the refrigerator (in a sealed container) for one month.