Written By: Maddie McSweeney; SLU Dietetic Intern
Dates have been around for ages however are on the rise in popularity. They are a natural sweetener and can be used as a substitute for sugar in baked goods. Unlike granulated sugar/brown sugar/powdered sugar etc., Dates are refined sugar-free and have a slight caramel flavor to them making them absolutely delicious! Thus they have been named nature’s candy! They also have many positive aspects of them including various health benefits!
Wait… Dates Have Health Benefits?
Yep! You heard that right! Not only are dates delicious they have many positive health benefits! Dates are high in fiber with about 7 grams per serving! The dietary recommendation for fiber intake is about 25-30 grams per day for the average person. One serving of dates can meet up to ¼ of your daily fiber needs!
Not only is the delicious fruit high in fiber, but they are also high in antioxidants! Antioxidants help protect our bodies from chronic diseases that can develop from harmful free radicals. Antioxidants fight off the free radicals in our bodies which in turn can help prevent the development of chronic disease.
Additionally, according to the Cleveland Clinic, dates contain high amounts of many vitamins and minerals needed daily! Dates contain about 40% of your daily needs of Copper, about 23% which is just shy of a quarter of your daily needs of Potassium, about 15% of Magnesium needs and 17% of vitamin B6 needs!
Dates are small but mighty! Packed with vitamins, minerals, fiber, antioxidants, and flavor! They also have a low glycemic index.
How does a low glycemic index impact on your blood sugar?
Foods with a low glycemic index (GI) have a more gradual effect on blood sugar. This means it doesnt spike your blood sugar right away, rather a steady increase. Glycemic index is measured on a scale of 1-100. A GI score of 100 is representative of pure sugar. Foods on the higher end would cause a higher/more rapid blood sugar spike. Nevertheless, Dates fall on the lower end of the glycemic index with a score of anywhere between 44-53 depending on the type of date. Therefore, dates are a great snack to have to boost energy levels without that spike and crash!
Baking With Dates: 3 Recipes with Dates for A Sweet Tooth!
I found a love for baking with dates and below are a few of my favorite baked good recipes I made using dates as the sweetener!
Recipe #1: Twix Bars
Twix bars but make them refined sugar-free, gluten-free, and dairy-free!
These Twix bars are going to knock your socks off! They are delicious, easy to make, and have minimal ingredients! A perfect sweet treat to satisfy all the sweet cravings :)
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Ingredients:
Crust:
3/4 cup PACKED almond flour
1 1/2 tbsp melted coconut oil
1 1/2 tbsp pure maple syrup
1 tsp vanilla
Pinch of salt
“Caramel” layer:
1 cup packed Medjool dates
2 tbsp Maple syrup
1 tsp vanilla
Top:
Dark chocolate chips (~1/2 cup)
Coconut oil (~1/2 tbsp)
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Directions
1. Soak dates in a bowl of hot water for 5–10 minutes
2. Preheat oven to 350°F
3. Line a bread pan with parchment paper
4. In a bowl combine all crust ingredients and press into parchment paper in a bread pan
5. Bake for 10-12 minutes or until edges are golden in color
6. Remove from oven and let cool COMPLETELY
7. While the crust is baking make the Caramel layer by adding dates(pour out the water and add just dates), pure maple syrup, and vanilla into a food processor
8. Blend and scrape down sides until combined into a paste forms
9. Spread your Caramel mix over the cooled crust layer
10. Melt chocolate chips and coconut oil in the microwave and pour over the caramel layer
11. Place in fridge for 45 minutes or until chocolate is hardened and dessert is set
12. Gently cut and enjoy
Recipe #2: Date Carmel Cookie Bars
A new take on layered cookie bars! Gluten and dairy-free!
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Ingredients
Date caramel:
2 cups pitted dates
1 tbsp pure maple syrup
1 tsp vanilla
2/3ish cup water
Cookie layers:
1 egg
1/3 cup melted coconut oil
2 tsp vanilla
1/2 cup coconut sugar
2 1/4 cup oat flour
1 tsp baking powder
Sprinkle of salt
Chocolate chips
Directions:
1. Blend all the date “caramel” ingredients in a food processor or blender
2. Whisk all cookie layer ingredients together and fold in chocolate chips
3. Line a square baking dish with parchment paper and add half of the cookie batter to the dish
4. Add date caramel layer and then top with the second half of the cookie batter
5. Bake at 350 for 18-20 minutes
6. Let cool, cut, and enjoy
Recipe #3: Chocolate Dipped Peanut Butter Stuffed Dates
This is one of my fav on the go, pre-workout, or just need a little something sweet snack! Not to mention they take 5 minutes to make!
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Ingredients:
Dates
Peanut butter
Dark chocolate
Coconut oil
Sea salt
Directions :
1. If your dates have a pit, remove the pit
2. Take a little bit of peanut butter, enough to stuff the date but still able to close it
3. Melt dark chocolate with a little bit of coconut oil (will allow for more dippable chocolate)
4. Dip in chocolate and set on a tray
5. Refrigerate for 20 mins
6. Enjoy and store in the refrigerator!
Overall, Dates have various health benefits and can be used in a variety of recipes as seen above.
Whether you have been thinking about trying dates, or even if this is the first time you have heard of them… this is your sign to give them a try! Recipes created by Me (Maddie McSweeney) along with many other recipes can be found on my food Instagram: Maddies.Wholesome.Eats
Sources:
1. The Sweet Health Benefits of Dates. Cleveland Clinic. Published June 19, 2023. Accessed November 29, 2023. https://health.clevelandclinic.org/benefits-of-dates
2. Wartenberg L. Dates for Diabetes: Yes or No? Healthline. Published January 9, 2020. https://www.healthline.com/nutrition/dates-for-diabetes
3. Bippen J. Why Medjool Dates Are My Favorite Natural Sweetener. Nourished By Nutrition. Published January 25, 2020. https://nourishedbynutrition.com/why-medjool-dates-are-my-favorite-natural-sweetener/#:~:text=Date%20sugar%20is%20an%20excellent
4. Elliott, RD B. 8 Proven Health Benefits of Dates. Healthline. Published March 21, 2018. https://www.healthline.com/nutrition/benefits-of-dates#TOC_TITLE_HDR_3
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