MEDJOOL DATES: BENEFITS, CALORIES, NUTRITION AND WAYS TO EAT THIS FRUIT

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Medjool dates are a fresh fruit that hang from the date palm tree. It is a flower plant species in the palm family producing bundles of dates clustered together in a clump that stems from one large stem and a bunch of smaller stems branching out. We typically do not think of dates as a FRESH FRUIT

since they are most commonly harvested then sold dried at stores and Farmer’s Markets (not to be confused with a jujube red grape, also known as the Chinese date. We always loved to get fresh dried dates from our local Farmer’s Market! When they are fresh without sitting on the shelf for a

while, they are extra soft. Just make sure to remove the pits before eating them. The pulp is absolutely delicious, sweet and rich in antioxidants and nutrients! These little oval fruits are an incredible way to add sweetness and nutrition to foods without using processed sugar or sugars with no nutritional value.

Today dates are also available in the form of date syrup, and can be used in place of honey and maple syrup. There are three parts used on the medjool date tree, a fruit plant – the fruit, the seeds inside and the leaves from the tree. – Date fruit – The fruit is a large soft fruit, with orange-yellowish flesh

(depending on the variety) and a mildly rich and pleasing caramel-like flavor. They are oval shaped and about 1 to 3 inches long and are incredibly delicious dried, tasting like chewy sweet candy! – Seeds – Inside the date fruit are long seeds, which needs to be removed before eating. The seeds are ground up and used to feed cattle.

– Leaves – The leaves from a date palm tree are used for Palm Sunday in many cultures.

Medjool dates are rich in a wide variety of nutrients, and an excellent source of potassium. They are mostly made of sugar and ripe dates contain 80%, with the remaining 20% being protein, fiber, and trace elements including boron, cobalt, copper, fluorine, magnesium, manganese, selenium, and zinc.

From medjool dates grown in Mexico here is a breakdown of the nutrients inside the pulp of the sweet treats! Note that these values change based of where the dates are grown. – potassium, 851.98 mg/100 g – magnesium, 142.97 mg/100 g – phosphorus, 139.40 mg/100 g

– and inside the the seeds, they were potassium, 413.36 mg/100 g – sulfur, 151.36 mg/100 g – phosphorus, 92.42 mg/100 g

The calories in 3 dates are approximately 70 calories, according to Fatsecret (see all of dates nutrients there). And based off Healthline, a 3.5-ounce (100-gram) serving provides: Calories: 277 Carbs: 75 grams Fiber: 7 grams Protein: 2 grams Potassium: 20% of the RDI Magnesium: 14% of the RDI

Copper: 18% of the RDI Manganese: 15% of the RDI Iron: 5% of the RDI Vitamin B6: 12% of the RDI

The health benefits of eating dates are they may contribute to: – reduced blood sugar, diabetes, and cardiovascular disease – as they are rich in fiber and fiber helps to slow digestion which may help reduce blood sugar levels. Fiber also helps to push cholesterol through the body to promote cardiovascular health.

Dates are also a low GI food, which means it is a low glycemic index food which may not spike blood sugar levels, making it one of the best natural sugars for those with Diabetes. – protect cells from free radicals and helps with the immune system – dates are rich in antioxidants which can act as an anti-inflammatory,

– reduce bloat, promote heart health and reduce the risk of certain cancers. – supports bone health – dates are packed with magnesium, phosphorus, and potassium which all promote bone health.

Wondering how to eat dates? They are a delicious treat to eat pitted, then by itself as medjool dates taste like a chewy candy! They are most commonly used soaked in water for an hour, drained, then then blended with other ingredients to add natural sweet rich flavor. Dates can be added to smoothies,

HOW TO USE DRY PITTED DATES IN RECIPES

used as a base in vegan pies and raw desserts, turned into energy bites for sweet chewy texture, used to make a naturally sweetened vegan date caramel sauce, and used in no-bake bars.

HOW TO USE DRY PITTED DATES IN RECIPES

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