Six Creative Ways To Eat Dates

  • There are numerous varieties of dates that range in size, shape, and color.
  • Six different creative ways to eat dates to incorporate in our daily dishes.
  • Dates are rich in nutrients, fibers, and minerals that have a positive impact on health.

Dates are the tasty fruits of date palms (Phoenix dactylifera), which are native to the Persian Gulf area of the Middle East. There are numerous varieties of dates that range in size, shape, and color. Dates’ colors differ; they range from golden-yellow, and amber to deep brown. The date fruit itself can be eaten and made into paste, sugar, jam, juice, syrup, vinegar, and alcohol. Dry varieties of dates can be ground into flour.

Six Creative Ways To Eat Dates

1. Stuffed dates

Dates are rich in magnesium (±600 mg/1kg of dates), which is beneficial for the muscles and body. Dates can be stuffed easily once the pits in the center are removed. They can be stuffed with different ingredients such as almonds, cashews, walnuts, pistachios, pecans, cheese, and peanut butter. Dates can be filled with cream cheese and served on lettuce, making it a low-calorie snack. Check out these recipes for stuffed dates.

2. Added to salads

Dates are a good source of vitamins A, B1 (thiamine), B2 (riboflavin), and B7 (nicotinic acid also called niacin). Adding those vitamins to our daily diet is simple and easy once dates are incorporated into our food choice. Simply pit and chop the dates and then toss and mix them with salads. Try combining them with walnuts and apples on top of salads or chopped dates with grapes, peanuts, cottage cheese, bananas, celery, and nutmeats.

3. Refreshing shakes

Dates are a good source of essential nutrients, including carbohydrates, fiber, vitamins, and minerals. Dates, which are natural sweeteners, can also be used in juices and drinks. Combining milk and dates produces a thick, high-in-protein milkshake.

4. Sandwich spreads

Dates are rich in iron, potassium, and calcium, making them a good spread with sandwiches. They are also low in sodium and fat. You can chop the dates and mix them with creamy cheese inside sandwiches or even mix them with salad dressing.  

5. Homemade date jam

Homemade date jams are known and prepared in Egypt.  Dates are semi-cooked in water to soften in order to peel the skin and remove the seed. Then, a clove is added with half a cup of sugar and lemon juice. They are slowly cooked over a low fire. The lemon juice and clove may be replaced with chopped walnuts, which give the date jam a different but palatable taste.

6. Stuffed chicken and turkey

Most European cookbooks use dates for cooking. Dates are used in stuffing for chicken and turkey. These types of meat can be further garnished with sauce or prepared with butter. For the latter, simply fry bits of dates in butter using low fire and combine them with slices of chicken breast. This mixture can be mixed with rice cooked in broth with cloves.

Dates contain important nutrients that provide many health benefits. There are creative ways to eat dates. They can be used in different dishes and applications, doubling as snacks, salads, juices, and sandwich spreads using the right ingredients.


Dates are packed with nutrients, minerals, and fibers that are beneficial for health. Adding them to our daily diet or dishes can be easily done through salads, snacks, or juices.


  • Minerals: They include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

Written by:
Wafaa El hassan
Dietetics and Sports Nutrition



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