Dates, deglet noor

Deglet noor dates are the semi-dry, amber-colored variety most commonly sold in supermarkets, firmer and less syrupy than Medjool dates, with a chewy texture and a caramel-like sweetness that makes them a natural addition to trail mixes, granola and baked goods like date bars and quick breads. They're often chopped and stirred into oatmeal or grain salads for sweetness and chew, stuffed with nuts or cheese as a simple appetizer, or blended into smoothies and energy balls as a natural binder and sweetener, since their sticky flesh holds other ingredients together without any added syrup.

Per 100 g dates have 282 calories, concentrated because most of the water has been removed during drying, with 8 g of fiber contributing about 29% of the daily value, a genuinely high fiber content for a fruit. They're also a source of potassium at 14% of the daily value and magnesium at 10%, though sugar is high at 63.4 g per 100 g, so a small handful, a cup of chopped dates weighs 147 g, goes further than it looks and is usually plenty to sweeten a bowl of oatmeal or a batch of bars. Store dates in a sealed container at room temperature for a few weeks or in the refrigerator for several months, where their chewy texture holds up well.