Date

Most varieties range from 1 to 2 inches long and are oval in shape (though some are so chunky they're almost round), All dates have a single, long, narrow seed. The skin is thin and papery, the flesh cloyingly sweet. Dates are green when unripe and turn yellow, golden brown, black or mahogany red -- depending on the variety-as they ripen. They're generally picked green and ripened off the tree before drying. When fresh, dates contain about 55 percent sugar, a percentage that increases dramatically as the date dries and the sugar becomes concentrated. Dried dates are available year-round and are sold packaged-pitted and unpitted-and in bulk, unpitted. Chopped dried dates are also available in packages, Choose plump, soft dates with a smooth, shiny skin. Avoid very shriveled dates or those with mold or sugar crystals on the skin. Store fresh dates, wrapped in a plastic bag, in the refrigerator up to 2 weeks. Dried dates can be stored, airtight, at room temperature in a cool, dry place for up to 6 months or up to a year in the refrigerator, Dates are a good source of protein and iron.