E-News Exclusive

Medjool Dates

A Culinary Jewel of the Mediterranean

By Rosanne Rust, MS, RDN

As dietitians know, the Mediterranean diet continues to reign supreme as one of the most healthful eating patterns in the world for its ability to significantly lower the risk of chronic diseases, such as type 2 diabetes, CVD, and several types of cancers.

The diet is centered on whole grains, fruits, vegetables, nuts, seeds, herbs, legumes, fish, seafood, and olive oil, and much less so on dairy, poultry, and red meat.

One of the fruits of the Mediterranean that’s especially versatile and considered a natural sweet treat is the Medjool date.

Medjool dates are loaded with antioxidants and can be enjoyed as a sweet snack or used to enhance savory dishes. They also can serve as a natural sweetener for baked goods or as a sweet foundation for a savory stuffed date appetizer.

One may think that dates fit into the dried fruit category along with fruits such as dried grapes (raisins), dried plums (prunes), or dried apricots. However, Medjool dates aren’t dried; they’re fresh, soft, and sweet (dehydrated dates are harder than fresh dates). Medjool dates have a wrinkly and dehydrated appearance because they dry on the trees before harvest. They can be dehydrated, but they’re often found packaged fresh in the produce section of supermarkets.

What’s more, Medjool dates are shelf stable for up to one month and can be kept in the refrigerator for up to six months.

History
It's been said that, historically, Moroccan royalty enjoyed Medjool dates and considered them a superfood to help fight fatigue—perhaps due to the B vitamins they contain.

Grown widely in California, Medjool dates come from the date palm tree and are one of the two most widely grown dates in the United States, the other being Deglet Noor. Medjool dates also are grown in Arizona and other warm regions of the country, as well as in the Middle East, Africa (Morocco), and South Asia. The Medjool date is softer, sweeter, chewier, and larger than other common varieties.

Nutrient Profile
Medjool dates are packed with nutrition. They provide some vitamin B6, folate, niacin (a B vitamin), magnesium, fiber, and potassium. One serving (about four dates) provides 28% DV for fiber and 12% DV for niacin.

It’s been observed that people living in countries bordering the Mediterranean Sea live longer and have reduced rates of chronic illnesses, such as cancer and heart disease, compared with Americans. Their diets are known to support heart and brain health and fit well into a DASH, Mediterranean, or MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet pattern. For instance, the DASH diet pattern lowers blood pressure by including sufficient amounts of minerals while limiting sodium. Adequate potassium in the diet helps lower blood pressure. Beyond lowering blood pressure, potassium is essential for muscle contraction and nerve signals throughout the body. A serving of four dates provides about 10% to 12% DV for potassium.

Medjool dates also contain both soluble and insoluble fiber. In total, they include 7 g fiber per 1/4 cup serving (about four to five dates). Soluble fiber can help reduce LDL cholesterol and maintain steady blood sugar. Insoluble fiber helps regulate bowel function and prevents constipation.

Culinary Uses
Here are some ways clients can incorporate dates into their meal planning:

• Use dates as a natural sweetener in recipes. Clients can blend dates into a syrup and use as honey. However, it’s important to keep in mind that dates are high in fructose and still will add sugar to recipes.
• Add dates to smoothies. Blend two cups of milk with eight dates, a cup of ice, and a pinch of cinnamon or nutmeg. Blend until smooth and creamy (serves two).
• Sprinkle chopped dates and nuts on a green salad to balance flavors and add texture, more fiber, and potassium.
• Create your own candy bar. Known as nature’s candy, dates can be combined with peanut butter, chocolate, and chopped nuts to create a gooey, delicious treat. (See the “Mini Candy Bar Dates” recipe below.)
• Incorporate dates in stews or mixed dishes. Dates pair well with poultry, pork, and chickpeas. (See the “Chicken With Chickpeas and Dates” recipe below.)

While dates are a natural, sweet treat and provide nutrition, this doesn’t mean that the more clients eat the better. Each date contains about 50 kcal and 15 g carbohydrate, so clients should balance their intake as they would other foods high in sugar.

— Rosanne Rust, MS, RDN, is an internationally recognized nutrition expert and author, blogger, and truth seeker. Owner of Rust Nutrition Services, she offers a variety of nutrition communication services to the food industry and science-based organizations. She does freelance communications work via her Chew the Facts brand, crafting food and nutrition content for consumers that help them turn confusion into clarity and mistrust into confidence. Words are her jam. To that end, she's published several consumer books including Zero Waste Cooking For Dummies and the second edition of DASH Diet For Dummies. Find her on TikTok, Instagram, and Twitter @chewthefacts, or visit her website at www.rustnutrition.com.

Resources

1. Medjool dates. Medjool Village website. https://medjoolvillage.com/medjool-dates

2. Dates. Agricultural Marketing Resource Center website. https://www.agmrc.org/commodities-products/fruits/dates. Updated September 2021.

3. MIND diet. U.S. News & World Report website. https://health.usnews.com/best-diet/mind-diet

4. DASH diet. U.S. News & World Report website. https://health.usnews.com/best-diet/dash-diet

5. Mediterranean diet. U.S. News & World Report website. https://health.usnews.com/best-diet/mediterranean-diet

6. Medjool dates. Have a Plant website. https://fruitsandveggies.org/fruits-and-veggies/medjool-dates-nutrition-selection-storage/