Dates are a sweet, versatile fruit that can be used in various dishes. While you can eat dates fresh or dried, the latter is more common. Dried dates are easy to prepare and can be added to salads, smoothies, oatmeal, desserts, and many other dishes. Naturally sweet, they make an excellent substitute for refined sugar.
Preparing Dried Dates
Step 1. Find dried dates at your grocery store or health food shop.
Look for dried dates in the grocery store or health food shop. Typically, you can find them in the produce section or among other dried fruits (like raisins and prunes). Dried dates are usually sold in packages, but some stores may offer them in bulk.
Step 2. Remove the pit.
Remove the pit. Often, dried dates are sold pitted, but this isn’t always the case. Check the packaging to see if the pits have been removed. If there's no packaging, open one date to check for a pit. To remove it, make a lengthwise slit in each date. Use your fingers to wiggle out the pit.
- Even in packaged dates, you may occasionally find pits. Be careful to protect your teeth!
Step 3. Cut the dates into small pieces.
Cut the dates into small pieces. Hold the date with your non-dominant hand and slice it lengthwise with a sharp knife designed for fruits and vegetables. Then, turn the date sideways and cut it crosswise. Add the chopped dates to oatmeal, salads, and other dishes.
- If you’re adding chopped dates to salads or oatmeal, they typically don’t need to be soaked.
Step 4. Soak the dates to soften them before blending.
Soak the dates to soften them before blending. If you’re adding dates to smoothies, making date balls, or incorporating them into other dishes, soaking them is a good idea. This will make them softer and release more sweetness. Place the dried dates in hot water for 10 minutes before using, or soak them in room temperature water overnight.
Using Dates in Recipes
Step 1. Snack on dried dates as a light treat.
Snack on dried dates as a light treat. You can pop dried dates directly into your mouth for a quick and tasty snack. If they have pits, carefully bite into each date and remove the pit.
Step 2. Top your oatmeal with dates.
Top your oatmeal with dates. Dates pair wonderfully with oatmeal. Add a few chopped dates when cooking oatmeal in the morning, or use them to soak oatmeal overnight. A good rule of thumb is to use 1 date per serving of oatmeal. Here are some recipe ideas:
- Date-sweetened apple oatmeal pie;[5] X Source
- Espresso oatmeal soaked overnight with dates and salted caramel; [6] X Source
Step 3. Add dates to salads.
Add dates to salads. Chopped dates make a great addition to traditional green salads, grain salads, and vegetable medleys. For a salad serving 4-6 people, try adding 5-8 chopped dates (depending on their size). Here are some recipe ideas:
- Roasted cauliflower salad with chopped dried dates;[7] X Source
- Butternut squash and quinoa salad with dates.[8] X Source
Step 4. Incorporate dates in smoothies.
Incorporate dates in smoothies. Dates are a fantastic way to sweeten your food without adding refined sugar. Soak dried dates in hot water for 10 minutes, then add them to your favorite smoothie. For 1 serving, use about 3 pitted dates (depending on their size). Here are some smoothie ideas:
- Peanut butter and soaked date smoothie;[10] X Source
- Banana and date smoothie.[11] X Source
Step 5. Make date balls as a healthy dessert.
Make date balls as a healthy dessert. The sweet, sticky consistency of dried dates makes them an excellent base for no-bake dessert balls. Place the soaked dates in a food processor. Add other ingredients like oats, chocolate chips, nut butter, chia seeds, coconut flakes, or cashews. Run the food processor for about 10 minutes until everything is finely blended. Roll the mixture into small balls with your hands. Refrigerate them for 1 hour before enjoying. Here are some date ball ideas:
- Date balls with almond butter;[12] X Source
- Coconut date balls.[13] X Source
