Natural Delights Medjool Dates

When I bake, I love exploring different ways to naturally sweeten my desserts. One of my favourite sweeteners to use in a recipe are Medjool dates. Medjool dates, also known as “The King of all Dates” are a staple in my kitchen. I keep a large mason jar of them in my cupboard because they are delicious as a snack on their own, or as mentioned above, they can be used as a natural sweetener in a recipe. Medjool dates have a creamy, caramel like texture that can satisfy a sweet craving. Some may call them “nature’s candy”. So does nature’s candy have any health benefits? You bet! Each Medjool date is packed with health promoting vitamins and minerals.

Check them out:

They are high in FIBRE

  • Medjool dates are high in soluble fibre, which not only helps with constipation, but it also stabilizes blood sugar, cholesterol levels and makes you feel full longer
  • Medjool dates contain a specific type of soluble fibre called beta-D-glucan, which can absorb and hold water, giving it the ability to add bulk and softness to stools which can help eliminate any toxins or waste from your colon.

They are high in ANTI-OXIDANTS

  • Medjool dates are filled with powerful anti-oxidants that help protect the body against inflammation of cells that can lead to cancer.
  • Medjool dates contain more antioxidants than blueberries and blackberries.

They are naturally SWEET

  • Medjool dates are naturally sweet, and they contain no added preservatives or sugars. They are a great alterative to any artificial sweetener

They are high in POTASSIUM

  • Medjool dates are rich in potassium, which replenishes lost electrolytes and can also help to control your heart rate and blood pressure. They are perfect if you need a quick energy pick-me-up.
  • Medjool dates are higher in potassium than bananas, spinach and oranges and provide 20 percent of the nutritional daily value per 3.5 ounce serving!


  • Medjool dates are considered medium on the Glycemic Index, which keeps insulin levels stable and assists with weight control.

They are high in COPPER

  • Medjool dates are high in Copper, which is a mineral that helps your body absorb and use iron to form red blood cells.
  • Copper is also used to form collagen, which is an important component of bone, skin, cartilage and tissues.

They are high in B VITAMINS

  • Medjool dates are an excellent source of B Vitamins, which help maintain the health of your hair and skin as well as your liver function.
  • Vitamin B6 helps with mood regulation and Vitamin B5 plays a role in red blood cell development.


Medjool Date Pumpkin Seed Butter Cups


  • 2/3 cup organic coconut oil
  • 1/2 cup raw cacao powder
  • 1/2 cup pure maple syrup
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 12 tsp organic pumpkin seed butter
  • 10 medjool dates quartered


  1. Melt coconut oil over a low heat to a liquid
  2. Add cacao powder, maple syrup, vanilla and cinnamon and stir. Set aside.
  3. Add mini muffin liners to mini muffin pan
  4. Add 1 tbsp chocolate mixture to each mini liner and stick in the freezer for 10 minutes
  5. Once frozen take out and put medjool date pieces in the cups
  6. Then add 1/2 tsp of pumpkin seed butter on top of each date
  7. Pour remaining chocolate mixture over and freeze for another 10 minutes
  8. Store in the freezer or fridge

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