University of Illinois Extension
What can you do with dates?

 

[January 17, 2024] 

Dates are the fruit of the date palm tree commonly grown in tropical climates. They can be sold fresh, but they are regularly found dried in the grocery store. The drying process makes dates sweeter and concentrated in nutrients. Dates are a good source of fiber, potassium, magnesium, and antioxidants. Their natural sweetness and added nutrients are why I love using them in my baked goods. However, dates are high in sugar and calories, so moderation is still key.

For baked goods like cookies, muffins, quick-breads, or home-made granola bars I like to replace the sugar with chopped up dates or a homemade date syrup where I soak and blend the dates with warm water and vanilla extract to produce a sweet-caramel-like syrup. Date sugar can also be found in the store, which is made by dehydrating dates and grinding them to a granulated, sugar-like consistency.

What’s even better is that this sweet fruit pairs wonderfully with savory dishes. Try stuffing a pitted date with goat cheese drizzled with honey and crushed walnuts, chopping a handful of dates to top off a salad, or caramelizing chopped dates to pair with roasted Brussels sprouts or carrots for a holiday side dish. There are so many possibilities with this versatile fruit.

Try out this fun date-caramel apple recipe!

Date-Caramel Apples (Serves 6)

Ingredients

• 1 cup pitted medjool dates (12-14 dates)

• ¼ cup peanut butter

• 1 teaspoon vanilla extract

• 1 teaspoon cinnamon

• 6 green apples (large)

• 6 popsicle sticks or apple sticks

• 1 ½ cup chopped nuts of choice (peanuts, walnuts, pecans)

• ½ cup chocolate chips, melted (optional)

Directions

1. Wash hands with soap and water.

2. Place dates in a medium bowl and cover with hot water.

3. Soak for 15 minutes.

4. While dates are soaking, line a plate or baking sheet with parchment paper.

5. Place a stick through the stem of each apple and place on parchment.

6. Once dates are done soaking, place in a food processor with 3 tbsp of remaining water, peanut butter, vanilla extract, and cinnamon.

7. Process until smooth.

8. Using a rubber spatula, spread date mixture evenly around each apple and roll in the nut mixture.

9. Place apples back on parchment paper. (Optional: drizzle apples with melted chocolate.)

10. Store in refrigerator for at least 20 minutes or until set.

[Jenna Smith, Extension Educator, Nutrition and Wellness, University of Illinois Extension]