Date Paste (a healthy natural sweetener)
Made with just 3 all-natural ingredients, this vegan and refined sugar-free date paste is the perfect way to add sweetness to your sweet delights, oatmeal bowls, smoothies, and more! Its rich caramel flavor and velvety smooth texture make it the ideal addition to your kitchen arsenal. If you’re looking for a healthier way to satisfy your sweet tooth, this date paste recipe is the perfect solution!
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WHY YOU’LL LOVE DATE PASTE
Healthy Sugar Alternative – This date paste isn’t just a healthy sugar substitute; it’s a nutritional powerhouse. Medjool dates, the star ingredient in this recipe, are rich in fiber and helpful for bone health thanks to their high manganese, magnesium, and copper content. They are also a rich source of plant-based iron, making this recipe your go-to sweetener for all your sweet goodies.
Perfect for Blood Sugar – Unlike refined sugars that cause significant glucose spikes in the blood, dates have a gentle effect on blood sugar levels and help regulate them. So, if you’re diabetic or looking to reduce your sugar intake without sacrificing flavor, you can’t be wrong with this natural date paste.
Long Shelf Life – You can store this homemade date paste in the refrigerator for up to a month, providing you with a convenient sweetener option whenever you need it.
Versatile – This date paste can be used widely as a sweetener replacement in baked goods, in your smoothies, oatmeal bowls, and more. It’s the perfect all natural sugar replacement to keep on hand.
HOW TO MAKE DATE PASTE, A HEALTHY NATURAL SWEETENER
Soak the Dates
Date paste is extremely easy to make and only requires simple ingredients! First, pit 1lb of Medjool dates, pack them down into a bowl, and soak them in warm water for 3-4 hours. This will soften the dates and make them easier to blend.
Once the dates have soaked, strain and reserve the water in a separate bowl; add your dates to a high-speed blender or food processor with 1 cup of the reserved water. This is the blender I swear by! Add a dash of vanilla and salt and blend until smooth, adding more reserved water as needed. This should take about 10 minutes of blending.
WHAT MAKES THIS DATE PASTE HEALTHIER
This date paste is made with 100% natural ingredients. It only requires dates, water, vanilla, and salt. You can omit the vanilla and salt if you would like and make it with only dates and water! Dates contain vitamins and minerals such as magnesium, potassium, copper, manganese, iron, and vitamin b6, which are high in antioxidants. They also have tons of fiber, which feeds the good bacteria in your gut and keeps you full. This is a great healthy substitute for refined sugar you can always keep in your fridge. It will reduce the need for empty calories from refined sugar and provide just as much sweetness!
What is date paste used for?
This date paste is so versatile! Although it tastes great right off the spoon, you can add it to many recipes. You can add it to this instant oatmeal for extra sweetness and added nutrition, or use it as a natural sweetener in this apple crumble! It’s excellent for sweetening sauces, such as curries and teriyaki, and any dishes that require a sweetener. You can also use it in salad dressings instead of maple syrup or refined sugar. It also tastes fantastic on toast with nut butter! My personal favorite combo is date paste and tahini!
Some Tips From Steph
Choose High-Quality Dates – Choose fresh, high-quality Medjool dates for the best flavor and texture. Look for plump, moist dates with shiny skin for optimal results.
Soak for Perfect Texture – If your dates are dry, soak them for 10 minutes in boiling water to soften them before blending. This will ensure a smooth and creamy date paste consistency.
Reserve Soaking Water – Don’t discard the water used to soak the dates! It contains natural sweetness and can adjust date paste consistency while blending.
Customize Consistency – Adjust the water added during blending to achieve your desired consistency. Start with less water for a thicker paste, or add more for a smoother, pourable consistency.
Add Flavor Enhancers – Enhance the flavor of this natural sweetener by adding a splash of pure vanilla extract or a pinch of cinnamon during blending. These subtle additions can take your paste to the next level.
Storage Tips – Store your homemade date paste in a clean, airtight container in the refrigerator for optimal freshness.
HOW LONG DOES DATE PASTE LAST?
Store in a sealed container in the fridge for up to 2 months! I always have some in the fridge, so I do not rely on refined sugars! It is such a great addition to anyone’s pantry, and you’re sure to go through it within a couple months; it is absolutely addictive and delicious!
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Date Paste
Ingredients
- 1 lb Medjool Dates
- 1.5 cups Water
- 1 tsp Vanilla
- Dash of salt
Instructions
- Pit your dates and pack them down in a bowl with your hands. Soak the dates in 1.5 cups of water for a 3-4 hours. This will soften the dates and make them easier to blend.
- After the dates have soaked strain the dates over a bowl to reserve the water. Add the dates to a high speed blender or food processor with 1 cup of the reserved water.
- Add in the vanilla and salt and blend until smooth and creamy adding more of the reserved water as needed.
- I usually use closer to the 1.5 cups of water because I prefer the paste very smooth. You can use less if needed depending on the texture you would like your date paste to have!