Medjool dates: The sweet secret to better digestion

Medjool dates are a unique type of date distinguished by their softness, intense sweet flavour, and numerous health benefits. Although they are still less prevalent in Canada than traditional dried fruits like prunes or apricots, they increasingly appear on the tables of those who care about a healthy diet. Thanks to their high fibre content, natural sugars, and nutrients, Medjool dates are the ideal snack choice that not only satisfies a sweet craving but also supports the intestinal and whole digestive system.

Medjool dates differ from regular dates (e.g., Deglet Noor variety) in several ways, including taste, texture, and nutritional value. Here are their key features:

1. Size and appearance: Medjool dates are significantly larger than most other varieties. Their skin is darker, slightly wrinkled, and softer. This makes them more appetizing in appearance and is often called "royal dates."
2. Taste and consistency: Medjool dates are characterized by an exceptionally sweet, caramel-like taste, which sets them apart from other dates. They are softer and juicier, making them easier to eat raw. Regular dates, such as Deglet Noor, are drier, firmer, and less sweet.
3. Harvest process: Medjool dates are hand-harvested, which helps maintain their natural structure and softness. Regular dates are often dried or subjected to other processes to increase their shelf life, which can affect their taste and texture.
4. Culinary use: Due to their softness and intense sweetness, Medjool dates are great as a natural sweetener, as well as a snack or dessert ingredient. Regular dates, because of their firmer texture, are more often used in cooking, baking, or as an addition to compotes and other preserves.
5. Price and availability: Medjool dates are more expensive than regular dates due to the more demanding process of cultivation and harvest. They are also less available, but increasingly found in larger stores and delicatessens.

Medjool dates are rich in fibre, which is key to intestinal health. One serving, about four dates, provides up to 7 grams of fibre—a significant part of the daily requirement. This fibre helps regulate bowel movements, prevents constipation, and supports a healthy gut microbiome. Moreover, the fibre in dates acts as a prebiotic, serving as food for beneficial bacteria in the intestines, promoting better digestion and nutrient absorption.

The natural sugars in Medjool, such as fructose and glucose, provide energy but are also easily absorbed, not burdening the digestive system. Additionally, dates contain potassium, magnesium, and B vitamins, which support the digestive system's function and regulate the body's water-electrolyte balance.

Medjool dates are extremely versatile and can be consumed in many ways. The simplest is to eat them raw as a healthy snack. They can also be chopped and added to oatmeal, yogurt, or salads to enrich their flavour and nutritional value. Medjool dates are also great as a natural sweetener in baked goods or desserts—you can use them to prepare energy balls, healthy bars, or creamy spreads.

If you prefer more sophisticated options, try stuffing the dates with cheese, almonds, or walnuts, creating a simple yet elegant snack. In vegan cooking, Medjool dates are often used as a base for no-bake cakes, such as tarts or cheesecakes.

Ingredients:

• 10 Medjool dates,
• about 1 cup of almonds or walnuts,
• about 1/2 cup of shredded coconut,
• 2 tablespoons of cocoa,
• 1 tablespoon of peanut butter (optional),
• a pinch of salt.

Preparation:

1. Cut the dates, remove the pits, and soak them in warm water for 10 minutes.
2. Grind the almonds in a blender into small pieces, add the drained dates.
3. Add cocoa, peanut butter, and salt, blend the whole into a uniform mass, and form balls from the mass.
4. Roll them in shredded coconut and cool in the refrigerator for at least 30 minutes before serving.

Medjool dates are known as the "kings of dates" due to their large size, softness, and unique taste. They originate from the Middle East and North Africa but are now also grown in California and Israel. Interestingly, Medjool dates are the fruits of date palms, which can grow for over 100 years and provide delicious fruits throughout that time.