Real Superfoods l All You Need To Know About Date Fruits + Ways To Use It

Yesterday my father and I went on the start of a 10 day long father-daughter vacation to New York. Eventhough we rented an apartment with a kitchen (makes my food choices a lot easier), I probably will not be experimenting as much with different recipes and such during this trip. Nevertheless I still want to update the blog, and decided to start writing some additional posts about other things I care about besides cooking, such as fitness, veganism and health in general.

The term "Superfood" really has a lot of controversy around it, which has been especially heightened these past few years. I think that the idea behind this is actually somewhat genius. I mean, to begin with it was more of a loose term regarding all foods that contained a lot of health benefits in the form of vitamins, antioxidants, minerals, fiber etc. But now it seems like it is more about supplementation, rather than providing our body with the nutrients through our diet.

I can honestly say that I do not believe that humans need any supplements, because we can get all of our essential nutrients through our diet. In my opinion these "Superfoods"are promising these incredible results, all while tasting amazing (and make you completely broke because they are so damn expensive). It seems to me that it is just another ploy to make more money, without really caring about the effects it will have on other people. Do not get me wrong here, I do not necessarily think that all of these Superfoods are actually deadly harmful, or anything like that, but they are certainly not as beneficial as some people want us to believe. 

Which is why I decided to write a post completely dedicated to one of nature's real Superfoods (drumroll...) Dates!

If you have followed my blog for a while you would know by now that I love dates. Preferrably the moist, chewy, and super sweet dates. I'll admit, they might not be the most visually appealing fruit, but it sure is one of the tastiest. With all of the amazing health benefits that follows, how can you say no? (see bottom segment)

But before I get too carried away with rambling about dates (I could probably write a dissertation about this), some of you might not even know what dates are.

Dates are a type of fruit that grows on date palms, usually found in Israel and Palestine. They have been a staple food in South Asia and Middle East alike. There are endlessly many different kind of dates, and you can buy them both fresh and dried. I think the most popular date these days are Medjool dates (known as "King of the Dates"), however my favorite kind is definitely Rotab dates!

Dates are incredibly versatile in cooking and is very frequently used in my recipes. Infact, I do not think I have a single dessert recipe that does not contain any dates whatsoever. I can see how sometimes when I write in my recipes, "soft dates" or "not sun-dried", a lot of people get somewhat confused. So I decided to clear up all of that confusion, and what dates I use, and how you can substitute them for whatever date you have at hand. I personally prefer to separate them into just two (rather obvious) categories.

Sun-dried ~ Hard on the outside, usually bought already pitted, somewhat chewy in the middle (see first picture). Example. Medjool Dates
Soft ~ Not to be confused with fresh dates, soft dates are perfect to use in raw desserts because they are already very tender (see second picture). Example. Rotab/Mozafati Dates (my favorite)

The reason I prefer using Rotab dates is because of their tenderness. Just using your hands you can squish them, and they are incredibly easy to blend completely into a creamy paste. However if you cannot get your hands on these kind of dates, there is a very simple way to substitute it for whatever kind of date you have. If your date is also soft then you do not need to take any special measures to use them instead, and you can just proceed as you regularly would in the recipe. If your date is sun-dried all you need to do is place the dates in a small pot, fill with water just enough to almost cover the dates, and bring to a boil. Boil this until the dates are completely tender, and according to what the recipe says, drain the water. If you are using a recipe where another liquid are used, such as soy milk, I recommend you use the water instead of the soy milk OR cook the dates in the soy milk. For more detailed instructions on this, check out my recipe for Basic Date Syrup as well.

PS: You can make both of these raw as well. Simply cover the dates with water and soak them for however long it needs until they become soft. The time this takes depends entirely on how your dates were to begin with, some kinds make take up to 12 hours, whereas others only 2 hours.

Health Benefits of Eating Dates:

  • Vitamins & Minerals
Dates, like most fruit, are very nutrient-rich and contain large amounts of vitamins and minerals. Some that are worth noting are: dietary fiber, protein, potassium, vitamin B1, B2, B3 and B5, along with vitamin A1 and C. 
  • Excellent Nutritional Values
Not only are dates amazing energy boosters due to all of the glucose it contains, but they also contain practically no fat whatsoever.

Recipes of Mine That Contain Large Amounts of Dates:

It still seems unreal to me that I was a vegetarian for 6 years without ever tasting this fruit! Now I have it every single day, usually made in one of my recipes, and I enjoy every bite of it. 

I hope you found this post to be helpful, if so feel free to leave me a comment, and I might make more in the future.


  1. I love dates! They are always my go-to sweetener :D Thanks for the thorough analysis. I will definitely send my readers this way when they ask about dates. 

  2. Thank you for your comment and I am so glad that you liked the post. Oh and I love your website, will definitely continue to read it!


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