Candy That Grows on Trees

Dates are the candy that grows on trees. Date cultivation (the trees, not the Saturday night routines) can be traced as far back as 3500 BC (of course, that can also be said of our last date). There are at least 100 date varieties grown right here in California’s Coachella Valley, the only area in the Western Hemisphere commercially growing dates. This year’s date harvest ended in October, just enough time to provide dried dates for the winter season.

 Whichever type of dried date you select, store them in a cool (as in 40 degrees) dry place, packaged away from aromas and smells; you don’t want halibut-flavored dates. Dates will last for a long, long time if stored properly. It is rumored that some dates were recovered from the Egyptian pyramids and were still in eating condition.

 Date of Light, or Deglet Noor, the principal commercial date, is semi-dry and very high in sugar content. Khadrawy dates are soft and creamy; Zahidi and Halaway are semi-dry with high sugar content. All dates are a good source of iron and a fair source of Vitamin A, calcium and phosphorus. About 3 ounces of dates provides about 270 calories.

With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet can increase your fiber intake. Fiber can benefit digestive health by preventing constipation. In one study, people who consumed 7 dates per day for 21 days experienced improvements in their gut health.

The fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating. This is not meant for the control of diabetes, or hyper-or hypoglycemia, but to help with weight control and keeping us feeling “full” for longer.

Dates contain several minerals, including phosphorus, calcium and magnesium. All of these have been studied for their potential to prevent bone-related conditions such as osteoporosis.

Beyond shakes, use dates in hot and cold cereal, in cookies and muffins, in rice, stuffing and couscous and in sweet and savory sauces. Create your own “energy mix,” with a combination of chopped dates, raisins and nuts, and shredded or dried coconut. Use dates to sweeten baked goods, pudding, energy bars, oatmeal, overnight oats and cookies.

Use puréed dates to make homemade plant-based “ice cream” mixed with chocolate chips or chopped nuts. Incorporate dates into savory dishes, such as cooked veggies like sautéed kale or roasted cauliflower, garden salads and veggie stir fries. Stuff dates with herbed almond butter, soft cheeses or savory fillings, like olive tapenade or sun-dried tomatoes.

Looking for fresh dates? They’re hard to come by, but worth the hunt. Visit local South Asian stores or local farmers markets. The fresh crop is over for this year, but store staff can tell you when to anticipate next year’s fresh crop.

Please contact Nancy at foodprof2@gmail.com for health or nutrition questions, or for ideas about future columns.