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Dates are a delicious fruit that grows on date palm trees. They are commonly dried and packaged for sale. Dates are rich in fibre, vitamins, minerals, phytosterols, carotenoids, and polyphenols. Studies suggest that dates have antioxidant and anti-inflammatory properties that can benefit health. This makes them a great ingredient for Medjool date recipes.
Dates are delicious fruits containing natural sugars, making them a healthy way to sweeten your meals or snacks. Yet, if you are cautious about sugar intake, you should enjoy Medjoul dates in moderation.
A small serving of Medjool dates, about 72 grams or 200 calories, provides you with 11% of the potassium you require daily. About 48 grams of sugar and nearly 4.8 grams of fiber are contained in it. Remember, maintaining a balanced diet is crucial!
Health Benefits of Dates
- High in potassium
- High in fibre
- It contains several B vitamins.
- It has antioxidant and anti-inflammatory properties.
- It may help relieve constipation and intestinal disorders.
- Good Source of Folate, Vitamin A, Copper and Iron
How to Use Medjool Dates
Dates can enhance the taste of sweet and savoury recipes. You can use them in many different ways. Here are some excellent ideas for using dates and some easy recipes you can try:
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Energy Balls
Energy balls are snacks made with nuts, dried fruit, spices, and other ingredients like coconut, chocolate, or seeds.
Date Energy Balls
Blend 6 Medjool dates, 1/2 cup nut/seed butter, 1/3 cup uncooked quick oats, 1/4 cup protein powder (optional), 2 tbsp flax/chia seeds, 1/2 tsp cinnamon, 3 tbsp honey/maple syrup, 1/8 tsp salt, and 2 tbsp hot water. Shape into 16 balls and chill for 10 minutes.
Nutrition Per serving: 102 calories, 4.6g fat, 0.8g saturated fat, 59mg sodium, 14g carbs, 1.6g fibre, 9.8g sugar, 3.5g protein.
Natural Sweetener
You can use dates to make sweeteners in two ways. Make a date caramel sauce and pour it on desserts, or add date paste to baked goods. you can add sweetness to your desserts in a healthy and delicious way.
Date Caramel Sauce
Soak 15 Medjool dates in boiling water for 10 minutes. Blend with 1/4 cup maple syrup, 1 tbsp of coconut oil and one cup of almond milk. Adjust almond milk for desired consistency. Store in an airtight jar for up to 10 days. Makes eight servings of 1/4 cup.
Nutrition per serving: 173 calories, 2.1g fat (1.4g saturated), 2.9mg sodium, 42g carbohydrates (3.1g fibre, 37g sugar), 0.9g protein.
Stuffed Appetizer
Stuffed dates make a delicious treat! Remove the pits and fill the space with your favourite ingredients. Try goat cheese with chopped nuts for a savoury option or almond butter for a sweet treat. Enjoy!
Almond Butter Stuffed Dates
Stuff pitted dates with almond butter, using approximately one tablespoon per date, and enjoy!
Per serving: 165 calories, 8.9g total fat, 0.7g saturated fat, 1.4mg sodium, 21g carbs, 3.3g fibre, 17g sugar, 3.8g protein.
Smoothies
Add dates to your smoothies for thickness and sweetness. They pair well with bananas, oranges, nut butter, milk, and spices like cinnamon and nutmeg. Experiment with your favourite flavours!
Date Peanut Butter Banana Smoothie
Blend 1 cup of almond milk, five dates, two bananas (frozen pieces if desired), two tablespoons of peanut butter, and one scoop of vanilla protein powder (optional). Add ice if desired.
Nutrition Per serving: 437 calories, 9.9g fat, 1.9g saturated fat, 104mg sodium, 77g carbs, 8.8g fibre, 55g sugar, 19g protein.
Roasted Vegetables
Add some chopped dates to your roasted vegetables for a sweeter and more exciting flavour. They pair well with Brussels sprouts, broccoli, asparagus, carrots, and more. Add goat or feta cheese, nuts, and herbs to a tastier dish. Give it a try!
Roasted Brussels Sprouts with Dates
Preheat the oven to 450°F. Toss halved Brussels sprouts in olive oil, dried thyme, garlic powder, salt, and cayenne pepper. Roast for 20 minutes; add chopped pecans and dates and roast for ten more minutes. Serve with goat cheese and parsley.
Nutrition Per serving: 157 calories, 9.3g fat, 1g saturated fat, 216mg sodium, 18g carbs, 4.9g fibre, 10g sugar, 3.8g protein.
Muffins and Sweet Breads
Adding chopped dates to muffins and sweetbreads adds sweetness and chewiness to your baked goods and depth of flavour. They are delicious with apples, ginger, carrots, molasses, cinnamon, and similar taste profiles.
Date Carrot Muffins
Mix one cup of oats, 1/2 tsp baking soda, 1/2 tsp salt, one cup flour, 1/2 cup brown sugar, one tsp baking powder, and 2 tsp cinnamon. Add 1/2 cup chopped dates and one cup grated carrots.
Mix flour, sugar, baking powder, and salt. Combine melted butter, milk, and vanilla extract. Add wet and dry ingredients, make muffins, pour the mix into cups, and bake them at 400°F for 25 minutes.
Nutrition Per serving: 167 cal, 13g sugar, 5.2g fat, 2.9g sat. Fat, 246mg sodium, 27g carbs, 2g fibre, 3.5g protein.
Solution
Dates are delicious and nutritious fruits that contain natural sugars, fibre, vitamins, minerals, and antioxidants. Medjool dates can be used in various recipes.
Get creative with dates; add them to baked goods, roasted veggies, and smoothies, or stuff them with cheese or nut butter. Experiment with different ways to use dates and make new dishes.