Why You Should Be Eating More Dates + A Cashew-Date Milk Recipe

Written by Michelle McKenzie
Expert review by Megan Fahey, M.S., R.D., C.D.N.

Megan Fahey, MS, RD, CDN is a Registered Dietitian, Functional Medicine Nutritionist and Registered Yoga Teacher. She holds her Masters of Science in Nutrition and Dietetics from Bastyr University, where she was trained to artfully blend eastern and western healing modalities.

Photo by iStock

Our editors have independently chosen the products listed on this page. If you purchase something mentioned in this article, we may earn a small commission.

I love dates; I eat them practically every day, but I think many folks don't seek out some of the more exciting varieties. I most often see dates eaten by hand or blended with ice cream, but they are highly versatile, offering a complex sweetness from which many dishes can benefit.

Of the foods people consume regularly, the date is one of the most ancient. It thrives in subtropical regions — the Middle East, North Africa, Southern California, parts of Asia — where the tree's beautiful palms provide much-needed shade.

Dates are sweet and soothing. They are good sources of niacin (B complex), iron, and potassium. They are also high in natural sugars, which makes them a good snack for busy days, arduous hikes, and long trips. Dates should be consumed in moderation by anyone struggling with high blood sugar or damp conditions (such as a yeast overgrowth or a sinus infection).

Fresh dates are classified by their degree of dehydration. I've tried to simplify the categories for cooking; they range greatly in moisture content but only slightly in flavor:

  • Moist (for purées, batters, drinks, stuffing, and snacks): brown Barhi, medjool
  • Soft (for all uses): yellow Barhi, Khadrawy, Amber
  • Dry (for garnishes, relishes and chutneys, pies, and salads): Deglet

Refrigerating dates prevents fermentation and eases the work of chopping, so that's how I store them. Here are a few serving ideas (in addition to the recipe below) and techniques:

  • Black coffee: a plate of dates and almonds
  • Brown Barhis or medjools mashed and spread on warm buttered toast
  • Brown Barhis or medjools mashed with almond butter, argan oil, and honey, then spread on warm buttered toast
  • Ambers or Deglets diced as a garnish for porridge, rice pudding, or sweet polenta. Specifically, with oatmeal cooked in water with a good pinch of salt then left to rest for 10 minutes; topped with a spoonful of tahini, a spoonful of honey, several chopped dates, and toasted sesame seeds.
Article continues below

Cashew Milk With Fresh Dates, Banana + Oats

Photo by Rick Poon

This thick, sweet drink invokes a childlike spirit. Think: slurping sounds, liquid mustaches, and sitting cross-legged on the kitchen countertop. It provides the simple joy of a milkshake with none of the sugar and cream.

Makes 2 to 3 servings


  • 1 cup raw cashews, soaked overnight in water
  • 3 cups filtered or spring water, cold
  • 2 tablespoons rolled oats
  • 9 medjool dates, pitted
  • 2 frozen bananas
  • Scant pinch of fine sea salt


1. Drain the cashews and add them to a high-speed blender; add the water. Blitz for a full minute or until the nuts are pureed. Add the remaining ingredients and blend until thoroughly combined; thin with a tablespoon or two of cold water, if desired.

2. This beverage keeps for a day without any loss in flavor; simply refrigerate it in a sealed container (the blender works), and shake well before serving.

Excerpted from Dandelion and Quince by Michelle McKenzie © 2016 by Michelle McKenzie. Photographs © 2016 by Rick Poon. Reprinted by arrangement with Roost Books, an imprint of Shambhala Publications Inc., Boulder, CO.

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE web class with nutrition expert Kelly LeVeque.

More On This Topic

How To Make Healthy & Delicious Meals
More Food

Popular Stories

Latest Articles

Latest Articles

Sites We Love

Your article and new folder have been saved!