RODALE NEWS, EMMAUS, PA—Sweet, rich, and chewy, dried dates add a decadent touch to all manner of recipes. And since they're also a good source of fiber, potassium, magnesium, and iron, you can feel good about eating this fruit of the date palm tree. Other reasons to try some date recipes: Research shows that fiber fights diabetes, heart disease, and obesity, and helps ensure proper bowel functioning. It also may help prevent breast cancer, and may fight colon cancer by stopping existing polyps from becoming malignant.
The potassium in dates can help to balance your body's fluids and electrolyte levels, helping to regulate your heartbeat. Potassium may also protect against heart disease by aiding in keeping your blood pressure at normal levels. And the mineral can act as a diuretic, causing fluid to leave your body, thus decreasing the pressure forced through the cardiovascular system.
Dates also provide us with magnesium. This mineral is involved in a number of chemical activities in our bodies. It helps maintain normal nerve and muscle functioning, keeps our blood circulating properly, and ensures strong bones. It may lower the risk of metabolic syndrome, a cluster of risk factors for heart disease and diabetes. Magnesium eases PMS, kidney stones, and asthma, helps convert food into energy, and prevents muscle cramping. Eating foods high in magnesium may help keep your blood pressure at healthy levels. Researchers have observed a link between magnesium intake and a reduced risk of stroke and preeclampsia (pregnancy-induced hypertension), as well.
Store dried dates in an airtight container in a cool, dry place for up to six months, or keep them in the refrigerator for up to a year. Try using dates as hors d'oeuvres this party season. You can stuff them with almonds or cream cheese; they're also delicious wrapped with bacon and then broiled. Add them to a cheese plate, or toss them into salads. And yes, they're great for cooking and baking. Sub them in for apricots or raisins in roasts and braised dishes, or in muffins, cakes, and breads.
Try dates in new ways with these date recipes from the Rodale Recipe Finder. Whether you're looking for breakfast options, a new spin on salads, or dinnertime recipes, we've got you covered. Oh, and don't worry—classic Date-Nut Bread's in there, too.
#1: Fruit-and-Spice Cut Oatmeal. Breakfast is a great time to reap the benefits of dates. If you're not an oatmeal fan, slather your toast with a delicious date-and-cheese spread.
#2: Date-Nut Bread. Date-nut loaf is a comforting classic. For other breakfast quick-bread options that benefit from dates’ rich flavor, try making Date and Almond–Laced Muffins or Sweet-Tart Cranberry Muffins.
#3: California Salad with Citrus Dressing. Brighten up lunchtime with this salad topped with shredded carrots, slivered dates, walnuts, broccoli sprouts, and a citrus dressing.
#4: Fish Stew with Couscous. This quick, easy recipe using orange roughy (or halibut) will convince you to try dates at dinnertime. Vegetarians can try Moroccan-inspired Casablanca Couscous. Dates make a great addition to Confetti Rice Salad, as well.
#5: Aromatica Rice Pudding. Dates, spices, and tangerine peel enhance this version of classic rice pudding. For more dessert ideas, check out Gooey Date Bars or Orange Date and Walnut Drops.