For those who gave Veganuary a go and are considering continuing the vegan lifestyle throughout the rest of 2024 and beyond, dates are a great option for many reasons. These versatile little nuggets of joy have some great benefits and can be used in both sweet and savory recipes. An added bonus, they can be used as a natural sweetener in place of white sugar or honey.
Read on to learn more about why dates should be every vegan-enthusiasts pantry staple! Plus, Sphinx Date Co. shares a drool-worthy (and easy!) vegan date loaf recipe.
What are the benefits of dates?
There are many! An article on The Cleveland Clinic website touts the benefits of Medjool dates. First of all, dates are packed with nutrients including copper, magnesium, manganese, potassium and vitamin B6. They are also high in fiber and a good source of iron. Plus, vegans may be interested to know that a serving of Medjool dates provides 3.6g of protein.
But back to the fiber... well-known for helping to keep the digestive system moving along, the fiber in dates can also help improve heart health, keep blood sugar levels steady, help lower LDL cholesterol levels and total cholesterol and even reduce the risk of colorectal cancer, stroke, Type 2 diabetes and heart disease.
The Cleveland Clinic also notes that thanks to the plant compounds in dates that act as antioxidants, dates can help fend off free radicals that could lead to disease development such as cardiovascular disease, autoimmune diseases and even cancer.
How can dates be used in cooking?
Dates add texture, protein and flavor to plant-based pasta or rice dishes. They can be used to thicken and add another layer of flavor to smoothies or even to make a vegan mock “nice cream.” They are a delicious addition to a vegan trail mix. Dates can also be made into a delicious butter spread that can be used in countless ways—such as spread on toast or as a dip for sliced apples.
What is the best vegan date bread recipe?
A delicious way to get a hearty helping of dates, this vegan date bread recipe is easy to make and super satisfying.
Easy Vegan Date Bread Ingredients:
- 1 ½ cups Medjool dates, pitted and chopped
- ½ cup apple, chopped
- ½ cups nuts or seeds of choice, chopped (optional)
- 2 c. all-purpose, whole wheat, oat or almond flour
- ½-3/4 c. plant milk, such as oat or cashew
- ½ c. apple sauce
- 1/3 c. pure maple syrup
- 1 tsp. pure vanilla
- ¾ tsp. cinnamon
- ¾ tsp. apple pie spice
- 2 tsp. baking powder
- ½ tsp. baking soda
- Dash of salt
Directions:
- Preheat oven to 350 degrees F.
- Prepare a loaf pan with non-stick baking spray or avocado oil spray.
- Dust dates and apples in a small amount of the flour.
- In a large mixing bowl, combine dry ingredients—flour, cinnamon, apple pie spice, baking powder, baking soda and salt.
- Add in wet ingredients—plant milk, apple sauce, maple syrup and vanilla and mix until combined.
- Add in nuts and seeds, if using.
- Fold in dates and apples.
- Pour mixture into prepared loaf pan.
- Bake for 50 to 55 minutes until a knife or toothpick comes out clean.
- Allow to cool in pan for 15 minutes, then turn out on a cooling rack to cool completely.
Serve and enjoy! Before the baking begins, don’t forget to pick up fresh dates at the Palm & Pantry!