Palm Dates f o r a healthier kitchen
the tree
Native to northern Africa, Southwest Asia, and India, the date palm is cultivated extensively in hot, dry regions around the world. In the Middle East, the date is probably the most famous fruit, to be found everywhere; where it cannot grow for climatic reasons, it is imported. In Egypt, the date palm is the most commonly cultivated tree, especially in the oases of the Western Desert, the southern Nile Valley in Nubia, and in al-Arish on the north Mediterranean coast of Sinai. The tree can grow well in different types of soil from silt to sand, can withstand high salinity, and survive drought and partial inundation. The evergreen date palm is tall, erect, regularly cylindrical, unbranched, with a crown of huge, compound leaves, growing a new section each year. The tree holds about five leafy sections on top of a stack of old sections whose leaves have died. Only the young leaves at the top are green, while old dry leaves remain strongly attached to the stem below. When cultivated, old leaves are cut down annually, leaving only a few young erect ones. The base of the leaves is covered with fiber. The high slender, non-branched rough trunk has distinctive ridges left by the base of old leaves. Since the tree’s roots are shallow, it can only grow in places where underground water is close to the surface. In this way, the tree serves as a good indicator of ground water, which is essential for desert-dwelling people. Trees are either male or female and only females produce fruit. The flowering period is in spring. Natural wind pollination may occur, but cultivated trees tend to be artificially pollinated. The fruit, a hard seed enclosed by a sweet fleshy shell, is yellow or red when ripe, turning to black or brown. The date palm can live for over 100 years, although its productive life is somewhat shorter.
the fruit
Dates are categorized as the fruit of the date palm. They are dark red-brown in color, oblong, and approximately 1 1/2 inches lengthy. Their skin is old and wrinkly and covered together with a sticky, wax-like film. Moreover, dates grow in groups. A group holds 600 to 1,700 dates. Date palms can develop to 100 ft and still produce fruit for more than sixty years. Phases of date development: The date fruit develops in large groupings hanging underneath the leaves. 1st phase: yellow color or “seman” the Arabic term 2nd phase: full sized and crispy “zaghloul” 3rd phase: ripe and soft “rutab” or “2amhat” 4th phase: sundry “tamr”
history bits
Considered to be one of the oldest horticultural trees, the date palm has been cultuvated since prehistory and depicted from the earliest periods of Egyptian and Mesopotamian history, already appearing before 3500 BCE. The earliest hieroglyph in which it appears is in the royal tombs of the First Dynasty at Abydos in Upper Egypt, demonstrating that it was an important tree in ancient private and sacred gardens. As colored representations of palms laden with fruit show, the predominant species in ancient times bore yellow or brown dates. Apart from being eaten fresh or dried, dates were made into a purÊe or jam to accompany festival bread and are thought to have been used to enrich and flavor beer. Moreover wine was made from dates and a sort of toddy could be made from the sap of the palm, but as this is destructive of the trees, it cannot have been a common practice. The date palm tree has between 99 and 800 distinct uses, depending on your source of information. The fresh fruit is edible and can be dried and preserved; the tree trunks provide valuable building material; furniture can be built from the leaf’s midrib; the durable leaves are used for thatching and weaving material, for basketry, ropes, sandals, nets and other small items; the leaf base has a fibrous tuft used for scrubbing and cleaning; the fiber can also be used as a filter for preparing a certain type of Bedouin coffee (gabana); the leaf base and stem are useful slow- and fast-burning materials, respectively. In addition to the date fruit, one can also extract a certain juice called palm sugar. It is produced by cutting the tree and collecting the liquid that comes out of the cut. This liquid is then heated so that the water evaporates and one is left with a sweet and sticky syrup.
Health benefits
• Palm dates are rich in protein, sugar, iron, potassium, and magnesium • Contain essential minerals such as calcium, sulfur, phosphorous, manganese, copper, sodium and zinc • Good source of energy and fiber • Contain Vitamins such as thiamin, riboflavin, niacin and vitamins A and K • High in natural sugars, including glucose, fructose and sucrose • Excellent energy boosters • Include relief from constipation, intestinal disorders, diarrhea, and heart problems • Include significant amounts of minerals that are good for strengthening bones, fighting off painful and debilitating diseases like osteoporosis • Contain high mineral content and high levels of iron that are good for people suffering from anemia • Organic sulfur in dates reduces allergic reactions and seasonal allergies • According to recent medical surveys, there is good reason to believe that dates are useful in preventing abdominal cancer • The nervous system can also improve from date consumption, due to high amounts of potassium, improving the speed and alertness of brain activity
in the kitchen
Dates are used as the basic ingredient of many sweets and jams, but also added to savory dishes such as lamb or chicken, to add a sweet balancing note. Medieval cookbooks report some simple ways of preparing fresh dates, such as removing the pit and replacing it with an almond or other nut. Modern cooks have filled dates with cheese or cured meats, or with mixtures of sugar, finely chopped onions and rose water. Alternatively, the flesh of a big melon can be taken out, while its juice is saved. Dried dates are placed in the empty melon and the melon juice is added. After a while, the dates should take up the taste of melon. Nutritional Value Carbohydrates
75.03 g
Magnesium
(12%) 43 mg
Sugars
63.35 g
Manganese
(12%) 0.262 mg
Dietary fiber
8g
Phosphorus
(9%) 62 mg
Fat 0.39 g
Potassium
(14%) 656 mg
Protein
Sodium
(0%) 2 mg
Zinc
(3%) 0.29 mg
2.45 g
Trace metals Calcium
(4%) 39 mg
Other constituents
Iron
(8%) 1.02 mg
Water 20.53 g
Bread Loaf with Dates & Olives preparation time: 15 minutes cooking time: 15 minutes serves: 10 persons
Ingredients 2
cups of flour, sifted
1
tsp of baking powder
3
eggs
the oven and leave for 30 minutes or until well done. •
Remove from oven and leave to cool completely; remove from mold and cut into toast slices.
¾ cup of milk, skimmed ½ cup of vegetable oil
Preparation Tips
1
vegetable cube
•
You may need to add a little flour if dough is too soft.
150
gm of dried dates, pitted & cut into small pieces
•
Cut dates into small pieces so as not to sink in the bottom
½ cup of olives, pitted and cut into small pieces
during baking. Sprinkling with some flour assists in proper distribution in the dough.
Preparation Method •
In a bowl, sift flour and add baking powder.
•
Dissolve vegetable cube in heated milk and set aside to cool.
•
In another bowl, combine the eggs, beat well, and then add the milk; mix ingredients until you get a fluffy texture.
•
Add flour and keep kneading until the ingredients are well combined. Add oil gradually, kneading constantly until you obtain a soft texture.
•
Sprinkle a little flour on the dates, and then add to the dough; add the olives too and mix well.
•
In loaf pan greased with a little fat and lined with parchment
•
To increase the shelf lifetime of the dough, add 1/2 tsp of bread improver available in supermarket.
Storing Dates! Fresh dates can be stored in the refrigerator. Sundried dates may be kept at room temperature and stored for several months, if they are sealed in an airtight container. If refrigerated, they can last for up to one year. Before buying sundried dates, be sure to check their expiry date.
paper, pour the dough evenly. •
Preheat the oven at medium temperature. Place the mold in Recipe provided by Kol Woshkor: www.kolwoshkor.com
Lamb Tagine with Dates & Onions preparation time: 20 minutes cooking time: 1 hour serves: 6 persons
Ingredients
Cooking Method
1
kg of boneless lamb shoulder, medium dice
•
Season lamb with salt and pepper; set aside.
2
onions
•
Blanch onions in medium pot of boiling water for 2 minutes.
2
tbsp of vegetable oil
2
cardamom pods
•
Heat vegetable oil in a heavy large pan over medium-high heat.
½ cup of fresh parsley, chopped
•
Add lamb and cardamom pods; brown for about 10 minutes.
¼ cup of fresh cilantro, chopped
•
Mix in chopped parsley, cilantro, cinnamon, ginger and saffron
1
tsp of ground cinnamon
•
Add 2 cups of water, beef stock, half the onions and bay
1
tsp of ground ginger
¼ tsp of saffron threads, crushed 2
cups of water
1
beef cube
2
bay leaves
125
gm of dates, pitted and soft
1
tbsp of honey
¼ cup of almonds, roasted
Drain, rinse under cold water, peel and slice.
leaves. Reduce heat to medium-low. •
Cover and simmer until lamb is tender, for about 1 hour. Transfer lamb and onions to a bowl.
•
Add dates and honey to sauce in pan; simmer sauce for 5 minutes mashing dates to coarse puree with back of fork.
•
Add remaining onions and simmer until almost tender, for about 5 minutes; mix in some water if necessary to thin the sauce.
•
Return the lamb mixture to the pan; simmer until heated through for about 5 minutes
•
Season to taste with salt and pepper. Serve with couscous and sprinkle almonds on top to garnish.
Recipe provided by Kol Woshkor: www.kolwoshkor.com
Date Bars preparation time: 2 hours baking time: 20 minutes serves: 48 pieces
Ingredients ½ kg of flour, sifted 2
tsp of yeast
mix to combine. •
Rub the dough with the palm of your hands; add the yeast
½ tsp of salt
mix, then add the water gradually. Continue kneading until
1
tbsp of anise
you get homogeneous dough. Cover the dough and leave in a
1
tbsp of fennel
¼ cup of sugar
warm place for two hours until it rises. •
Grease a baking sheet with little butter and line with wax paper.
½ tsp of bread improver
Divide the dough into 3 or 4 parts; unfold each portion on a
1
cup of ghee or butter
clean surface and sprinkle with a little flour. The dough should
1
cup of warm water
500
gm of dates
1
egg yolk
be shaped into rectangular forms, with average thickness. •
Place one portion of the cylindrical date forms onto one piece of rectangular dough. Beginning at the edge, roll the dough onto the date mass, allowing two layers of dough around each
Preparation Method •
To prepare dates: place in a pan over low heat with a little but-
date cylinder. •
ter and mix until they are completely soft and can be shaped. You can add a little sesame. Shape into long cylindrical forms. • • •
Using a knife, remove excess dough, then divide the cylinder into portions of 3 cm width.
•
Arrange the date bars on the greased sheet and brush the
To prepare the yeast: dissolve with one tsp of sugar in ¼ cup
surface with whisked yolk and a few drops of milk; be sure
of warm water and leave to ferment completely.
not to forget the edges.
To prepare the dough: heat the ghee, in a pan or in the micro-
•
Leave to rise again for 45 minutes. Preheat oven to 180 de-
wave, until it melts.
grees and bake the date cylinders for 20 minutes, or until they
Sift flour into a bowl. Add salt, sugar, anise and fennel. Mix
start to turn red. Remove from the oven and leave to cool.
together and make a hole in the center; pour in the butter and Recipe provided by Kol Woshkor: www.kolwoshkor.com
Date Cake with Walnuts preparation time: 20 minutes baking time: 1 hour serves: 8 persons
Ingredients 250
gm of dates, seedless
½ cup of butter
for 50 minutes. •
1 ¼ cup of flour, sifted
½ cup of brown sugar
the center. If it comes out clean, the cake is ready. •
Set aside to cool completely before you garnish.
3
eggs
1
cup of walnut pieces
1
tsp baking powder
200
gm of cream cheese
1
tsp vanilla 1/4 cup of milk
120
gm of butter
150
gm of sugar, powdered
100
gm of walnuts, to garnish
Topping Ingredients
Preparation Method •
You can test if the cake is done by pressing a toothpick into
Preheat the oven to 180 degrees. Grease a rectangular baking pan or a round (26 cm) baking dish with any fatty sub-
Preparation Method
stance and flour. Set aside.
•
•
Chop the dates into small pieces. Set aside.
•
Mix together butter and brown sugar, with an electric mixer, and then add eggs and vanilla. Keep blending until you ob-
Combine the cream cheese, butter and powdered sugar until you have a creamy, lump-free consistency. Refrigerate for 15 minutes. Spread on top of cake; cover evenly using a spatula.
•
Garnish with walnut pieces as desired.
tain a creamy batter. •
•
Add the sifted flour, baking powder and milk and blend well.
Baking Tip
Then add the dates and walnuts, carefully folding them into
If you are using dried dates instead of fresh ones, soak them in
the batter (or blending with the electric mixer, if you do not
warm water for 30 minutes or until they turn tender and the pits
want chunky walnut and date pieces).
can be easily removed.
Place the dough in the prepared pan, and bake in the oven Recipe provided by Kol Woshkor: www.kolwoshkor.com
Palm Date Recipes from Siwa...
Argheef in Youmom
Tagella enteeny Ingredients
Ingredients
3
kg dates
3
tsp yeast
2
liters water
1
liters water
2
kg flour
1
kg flour
2
cups oil
3
kg dates
1
tsp olive oil
Preparation Method
Preparation Method
•
•
Wash the dates, then mix the water and dates together and
then mix together and remove the stones to make date juice.
heat for 5 minutes. Then mash dates and water thoroughly •
and sieve it to remove the date stones. •
After washing the dates, heat them in water for 10 minutes, Mix together the yeast and date juice, then add the flour
Heat the juice created by sieving the dates for 5 minutes.
and leave for 30 minutes. Then stretch the mixture and put
Take half of the juice out of the pot and remove from the
it in the oven for 5 minutes, baste with some oil and it is
heat. Add the flour to the juice and return to the pot with
ready to be eaten, either hot or cold.
the rest of the juice and put back on the heat. When the mixture is soft add the oil and after 30 minutes it will be ready to eat. Make a well in the middle of the dish, add olive oil and dip the tagelly in the oil as you eat it.
Recipes taken from Fathi Malim’s Secrets of the Oasis, Siwan Cuisine & Recipes (Al Salam, 2007), p. 22 and 53
Further Reading: - Peter Heine, Food Culture in the Near East, Middle East, and North Africa (Greenwood Press, 2004) - Barbara Fahs in Garden Guides, online: http://www.gardenguides.com/129609-long-palmtrees-live.html - Tamer Mahmoud, Desert Plants of Egypt’s Wadi El Gemal National Park (American University in Cairo Press, 2010) - Organic Facts, on Health Benefits: https://www.organicfacts.net/health-benefits/fruit/ health-benefits-of-dates.html - Irina Springuel, The Desert Garden, A Practical Guide (American University in Cairo Press, 2006) - Hilary Wilson, Egyptian Food and Drink (Shire Publications, 2001) - Samy Zalat and Francis Gilbert, Gardens of a Sacred Landscape: Bedouin Heritage and Natural History in the High Mountains of Sinai (American University in Cairo Press, 2008) - Irene Marongiu, Studio della coltivazione di Phoenix dactylifera L. e della lavorazione dei datteri nell “Oasi di Siwa”, Facolta di Agraria, Universita Degli Studi di Firenze (2011)
Special thanks to Food Consultant: Gihan Samir and Ma7sool for providing the Palm Date information
K o l
and recipes...
Gihan Samir, Food Consultant
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