There are so many delicious options for dried fruit, we should start a date-abase! 

This December we have a date with dates! Eat Right Philly is highlighting this delicious and nutritious dried fruit that can be eaten as a snack, enjoyed for dessert at the end of the day, or chopped up to add a sweet and chewy bite to many dishes.

Did you know that before they ripen to the rich brown or maroon color you may be familiar with, dates are actually green when harvested? Dates are grown on tall palm trees in places such as the Middle East, North Africa, and even in California. Thanks to the fact that most dates are dried, they are available no matter today’s date. They have one long pit or seed, so watch out when you bite!

Dates are already a very popular option, but the nutrients they contain really sweeten the deal. Fiber helps us feel fuller for longer and supports digestion. The natural sugars and carbohydrates provide a quick source of energy. Try reaching for one as a midday snack or before physical activity. If you already heart dates, you should know that they heart you too by providing potassium for healthy muscles and heart health. 

When purchasing dates, pick ones that look smooth and shiny on the outside, and feel soft when you gently squeeze them. That means they’re fresh and will taste best! Avoid dates that are very dry, hard, or have sugar crystals forming on the outside. When you get home, store dates in an airtight container at room temperature for up to 2 weeks if you plan to eat them soon. You can also refrigerate them to keep them fresh for several months.

Dates can be enjoyed in lots of different ways. In many cultures, dates are a traditional treat during holidays and celebrations, especially during Ramadan. They are commonly eaten to break the fast during Ramadan because they’re easy to digest and provide a quick burst of natural energy. Try stuffing them with nut butter or low-fat cheese to add protein, chop them and add them to oatmeal, trail mix, or baked goods, or blend them into smoothies and sauces to sweeten naturally. Dates are a great choice throughout the year or anytime you are craving something sweet!

This month’s tasting is sure going to be a date to remember. After all, who doesn't love dried fruit?!