Our favorite way to eat dates is as they are, right off the palm, or with a quick rinse to remove desert dust. Have a plate or bowl of chilled dates in the fridge or on the table, ready for snacking, or to add to hot or cold cereal. Embellish with a dab of cream cheese or sour cream on your English muffin; or add to a bowl of yogurt (with a sprinkle of granola or wheat germ for topping).

We use yogurt and dates in the blender for date shakes (plain, vanilla, pineapple, banana – all good with dates); or use ice-cream or dairy substitute ( a brochure on date shake recipes is available). Add a little water and cook into a sugar-free jam.

Stuffed dates make an elegant and unique dessert plate. Remove the pit and add a nut (pecan, walnut, almond, even peanut butter). Medjhools are perfect for this, can be served “on the half shell” – for coffee breaks or socials, birthdays or funerals, pot lucks or parties. – a healthy and delicious treat, always appropriate. Dates are a good source of fiber, with no fat or cholesterol; high in potassium and iron, a quick energy food with only 20-25 calories per date.