Medjool dates dethrone prunes as top digestive aid

Medjool dates are a unique type of date notable for their softness, intense sweet flavour, and numerous health benefits. Although they are still less popular in Poland than traditional dried fruits like prunes or apricots, they are increasingly appearing on the tables of those who are mindful of 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 overall digestive system.

Medjool dates differ from regular dates (such as the 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 appealing in appearance, and they are often referred to as "royal dates."
2. Taste and texture: Medjool dates are characterised by an exceptionally sweet, caramel-like taste, distinguishing them from other dates. They are softer and juicier, making them easier to eat raw. Regular dates, like Deglet Noor, are drier, firmer, and less sweet.
3. Harvest process: Medjool dates are hand-harvested, preserving 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 excellent 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 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 essential for intestinal health. One serving, about four dates, provides up to 7 grams of fibre— a significant portion 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 overburdening the digestive system. Additionally, dates contain potassium, magnesium, and B vitamins, which support the digestive system's work 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 porridge, yoghurt, or salads to enhance their flavour and nutritional value. Medjool 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 are often used as a base for no-bake cakes, such as tarts or cheesecakes.

Ingredients:

• 10 Medjool dates,
• about 100 grams of almonds or walnuts,
• about 50 grams 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 and add the drained dates.
3. Add cocoa, peanut butter, and salt, blend the mixture into a uniform mass, and form balls from the mass.
4. Roll them in shredded coconut and cool in the fridge 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 are the fruits of date palms, which can grow for over 100 years and provide delicious fruit throughout that time.