Date

Make a lengthwise slit with a small knife, open the date and lift out the stone. For a batch, squeeze each date gently along the seam first; the stone often slips out without tearing the flesh.

Keep soft dates in an airtight container in the fridge, where they stay moist and are less likely to ferment. Firmer dates can be kept in a cool, dry cupboard; refrigerate them once opened if you want them to keep for longer.

A ripe date is plump and sweet, with skin that may look slightly wrinkled or glossy depending on the variety. Avoid dates with mould, a sour smell or a wet, fermented feel.

Chop them into porridge, yoghurt or a tray bake, or blend pitted dates with a little warm water into a paste for energy balls and fillings. Dates are also a classic ingredient in sticky toffee pudding.

Yes: blend pitted dates with a little hot water into a smooth paste, then use it in moist bakes such as brownies or loaf cakes. It adds fruit flavour and moisture, so it is not a direct swap for sugar in crisp biscuits or delicate cakes.

Dried dates are more concentrated and have 235 kcal and 58.7 g of carbohydrate per 100 g, compared with 140 kcal and 32 g in dates. They are also chewier, so soak them briefly in warm water if you want to blend them smoothly.

Dates are sticky and can be a choking hazard for young children. Remove the stone and finely chop or mash the fruit; avoid giving a whole date.