Dates

The oblong-oval Dates grow on date palms and belong to the berry fruits. The reddish-brown, inedible core is white on the inside. Dates taste delicious on their own, but the sweet pulp can also be wonderfully combined with many ingredients. No matter whether sweet or savory, the uses of the dates are diverse.

What you should know about dates

Dates, the fruit of a tropical tree, are berries and originally come from Africa, but now the palm trees also grow in Israel as the main cultivation area, in Iran, Iraq, Australia, Tunisia, Morocco, Greece and in subtropical areas of the USA such as Florida and California.

It takes eight to ten years for the tree to bear fruit. The tropical climate and adequate irrigation, especially in summer, are also required. A palm tree can provide 100 kilograms of fruit. However, it only bears dates every two years. The fresh dates are available in Germany from October to January and the dried ones all year round. The flesh of the dates, which can be seven centimeters long, tastes honey-sweet and is rather dry. The fresh fruits, however, have a slightly more subtle sweetness compared to the dried dates. Ripe dates can be recognized by their light, medium or dark brown, sometimes golden yellow or bright red color.

Importance to health

Dates contain plenty of fiber, which has a positive effect on digestion and the intestines. Therefore, dried they are also a component of natural laxatives. The cholesterol level is also kept low.

They are also an effective aid for sore throats and sore throats as well as sore throats. Dates are also good for the heart, blood pressure and nerves, because they contain many valuable B vitamins and vitamin C as well as potassium and magnesium that strengthen bones. A sufficient supply of the B vitamins is of enormous importance for the metabolism. Dates also protect the pancreas from cancer.

The amino acid tryptophan it contains plays an important role in the formation of melatonin. Thus, dates also help against nervousness and slight problems falling asleep.

Dried dates have a high iron content, which prevents symptoms of fatigue and has a beneficial effect on anemia. It is advisable to eat in moderation as the dates are high in carbohydrates and calories. The high sugar content in the dates, however, ensures a fast and constant supply of energy, so that they are well suited for endurance and strength athletes.

Ingredients & nutritional values

Dates are high in sugar and calories, but they also provide a lot of fiber and nutrients: the fruits contain a lot of vitamins B, C and D as well as potassium, calcium, magnesium and phosphorus.Only four dates cover an adult's daily iron requirement. The amino acid tryptophan it contains is also very beneficial. Protein and mineral salts are also represented to a large extent in the dates. The sweet and very nutritious flesh is filling. Dates contain a lot of grape and fructose, but hardly any fat.

Intolerances & allergies

A food allergy to dates is very rare, while symptoms of lip edema, in which the lips swell, and slight breathing difficulties have been reported. Dried dates should be organically grown to avoid exposure to chemical fertilizers.

Since all the vitamins and minerals are still contained in the dried dates, these fruits are also easy to digest. Around 70 percent of the ingredients consist of fructose and glucose, which are much better tolerated by people who suffer from diabetes compared to other types of sugar. Therefore, they can also consume dates.

Shopping & kitchen tips

Dates can be bought fresh, dried or frozen. Usually they are in chip baskets or boxes. When buying fresh dates, care should be taken that plump fruits with a shiny, slightly sticky skin and a fresh scent are chosen. The best quality dates are sweet, juicy, soft and highly aromatic.

The higher the sugar content of the dates, the longer they usually keep. If the fruit is less fresh, it is possible that there are small drops of sugar on the stem. The dried fruits can be stored for years. Frozen dates should be consumed within a week. Storage in the refrigerator is necessary, but it promotes drying out and thus the loss of the aroma. The dried dates taste sweeter than the fresh fruits. However, they should not be stored at very high humidity, as the pulp will otherwise become hard and tough and almost inedible.

The shelf life of dried dates can also be extended by storing them in the vegetable compartment of the refrigerator. Caution is advised, for example, if there is a mite or mold infestation. Under no circumstances should these fruits be eaten. Fresh dates sometimes have a hard skin that is easy to peel off. In the case of fresh and dried fruit, the elongated core must be removed before further processing or consumption. The preparation of the dates is very simple: it is only necessary to cut them lengthways to the core with a knife and remove the core.

Preparation tips

Both the fresh and the dried dates can be eaten as they are or processed further. They are a healthy snack for in between and are very popular not only for Christmas. Dates that are coated with sugar or syrup taste particularly good in desserts or baked goods. This also keeps them soft. The fruits are very popular as finger food.

Dried dates are also excellent as a sweet ingredient for fruit salads or mueslis. They are also popular when preparing pastries and fruit bread to give them that typical winter flavor. You can also make jam or compote from fresh dates. The pitted dates also taste very good when they are filled with hearty cheese or fresh cream and, if necessary, wrapped in bacon. With their sweetness, the fruits create an interesting contrast. This can either be grilled or fried and is ideal for a party buffet.

In the Arab world, the dates are also valued finely cut in cereal dishes, for example steamed millet, but also a Mediterranean zucchini vegetable or a savoy cabbage apple vegetable. The dates give oriental dishes an exotic taste. They are also suitable as confectionery. A healthy juice can also be pressed from the fruits. This can be used to make date honey and palm wine, for example. The concentrate made from the juice and date pulp are also popular sweeteners.