If you’re looking for a way to minimize the amount of added sugar your kids eat, it’s time to give dates a shot. These brown, sticky, and wrinkly fruits help add a natural sweetness to recipes while also providing valuable nutrients. I’ll share what makes dates great and how to offer dates for kids – even the pickiest of eaters.
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What Exactly Are Dates?
Dates are a brown, sticky, and wrinkly fruit (because they’re naturally dried) that are grown in palm trees in warm, dry regions, typically in the Middle East, North Africa, and parts of California.
They’re dried naturally on the tree, without adding any sugar like most dried fruit typically contains.
There are a few different kinds of dates and they will vary in size, texture, and flavor.
- Medjool Dates: large, soft and chewy known for their caramel-like flavor and used often for snacking.
- Deglet Noor Dates: small and firm with a nutty flavor. Great for chopping into baked goods and snack mixes.
- Barhi Dates: soft and syrupy and not as commonly found.
- Halawi and Zahidi Dates: slightly sweet and drier than other varieties. Used for stuffing and in savory dishes.
Why You Should Offer Dates for Kids
While they may not look very appetizing, dates for kids are a great option due to their natural sweetness. You can easily add them to baked goods and other recipes to help minimize the amount of added sugar your child consumes.
In addition to being naturally sweet, dates are packed with fiber. Considering most Americans don’t eat enough fiber, dates are a great option to help keep you and your kids regular, with roughly 3 grams of fiber per 1/4 cup.
Dates also contain potassium, which is important for supporting healthy muscles, nerves, and hydration.
Because dates contain mostly natural sugar, they’re great for a quick boost of energy on active days. Don’t be afraid of how much sugar they contain, and instead use it to your advantage to offer a natural form of sugar that also comes with a side of fiber and potassium.
6 Ways to Offer Dates for Kids
You can certainly offer dates for kids as a snack by itself, but if your kids raise their eyebrows when you offer this wrinkly, brown fruit, maybe try incorporating dates into a recipe instead. Here are a few picky-eater-approved ways to offer dates for kids.
Date Energy Balls: Blend dates with oats, nuts, a splash of vanilla, and a sprinkle of salt and roll them into cute little balls filled with protein, fiber, and natural sugar! Try these easy No-Bake Walnut Energy Balls with sprinkles.
DIY Snack Mix: Use the deglet noor dates (these are smaller) in a DIY trail mix for a naturally sweet addition – feel free to add some chocolate candies if you want too!
Stuffed Dates: Fill mejool dates with nut butter a drizzle with a little melted chocolate and a sprinkle of salt for a tasty snicker-like snack.
Date-Sweetened Smoothies: Blend pitted dates into a banana and nut butter smoothie for added fiber and natural sweetness.
Date Caramel Dip: Believe it or not, if you blend soaked dates with a little milk and a sprinkle of salt, it makes a tasty caramel-like dip – perfect for dipping apples and graham crackers in.
Baked Goods: Take any muffin recipe, carrot or banana muffins work great, and add chopped dates for a touch more natural sweetness and fiber.
Final Thoughts
Sure, dates might look a little suspicious, but they’re an easy way to add fiber and potassium while also minimizing added sugars due to their natural sweetness.
If your picky eater isn’t into eating dates in their whole form, try incorporating them into energy balls, smoothies, dips, and baked goods to slowly help them learn to love them!
