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How to add Medjool dates to your diet.

Some Medjool dates are pitted, but if you purchase ones with pits, you’ll need to remove them before eating. Simply slice the date open lengthwise and pull out the pit.

These dried fruits make a great sugar alternative due to their sweetness, which comes from fructose, a natural sugar.

To substitute Medjool dates for sugar, make a date paste by blending 2 cups (480 grams) of pitted dates with 1 1/4 cups (300 ml) of water, then use this paste instead of sugar in your recipes at a 1:1 ratio.

You can also add this sweet fruit to smoothies, sauces, and dressings, or chop them in a food processor and use them for no-bake desserts like pie crusts, energy balls, and fruit-and-chocolate bars.

What’s more, you can fill raw Medjool dates with peanut butter, cheese, nuts, or even cooked grains like rice.

Store your dates in a cool, dry place like a pantry or your refrigerator. Keep them in a sealed container to help retain their moisture.

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