Sweet, sticky and packed with natural goodness, dates are one of the most underrated ingredients in the pantry. They add caramel-like richness without refined sugar, blend beautifully into smoothies, bring depth to savoury dishes and hold snack bars together naturally. Whether you’ve got Medjool dates in the fruit bowl or a packet tucked away in the cupboard, these three easy recipes – a creamy smoothie, a flavour-packed main and a wholesome snack bar – will show you just how versatile they can be.
Serves: 1–2
3 Medjool dates, pitted
1 ripe banana
1 cup milk (dairy or almond)
½ cup Greek yoghurt
1 tablespoon peanut butter
½ teaspoon cinnamon
Handful of ice
Soak dates in warm water for 5 minutes if they’re firm.
Add all ingredients to a blender.
Blend until completely smooth and creamy.
Taste and adjust – add more cinnamon or a splash more milk if needed.
Tip: Add a scoop of protein powder or chia seeds for an extra boost.
Serves: 4
8 chicken thighs (bone-in or boneless)
6 dates, chopped
2 cloves garlic, crushed
2 tablespoons balsamic vinegar
1 tablespoon honey
1 tablespoon olive oil
½ teaspoon smoked paprika
Salt and pepper
Fresh parsley to serve
Preheat oven to 190°C.
In a bowl, mix chopped dates, garlic, balsamic, honey, olive oil and paprika.
Place chicken in a baking dish and coat thoroughly with the mixture.
Season with salt and pepper.
Bake for 35–45 minutes until golden and sticky.
Spoon the thickened pan juices over the top and sprinkle with parsley.
Serve with: Steamed greens or fluffy couscous.
Makes: 8–10 bars
1 cup pitted dates
½ cup almonds
½ cup rolled oats
2 tablespoons cocoa powder (optional)
1 tablespoon chia seeds
2 tablespoons peanut or almond butter
Pinch of salt
Blitz almonds in a food processor until crumbly.
Add dates and process until the mixture starts to clump.
Add oats, cocoa, chia seeds, nut butter and salt. Blend again.
Press firmly into a lined loaf tin.
Refrigerate for at least 1 hour before slicing into bars.
Store: In the fridge for up to one week.