Are you looking for the PERFECT natural sweetener? Look no further! Since I discovered this date paste recipe that my sugar free baking got to the next level! It is the best sugar substitute and I use it to make cookies, pancakes, muffins, homemade jam, overnight oats…you name it!

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A Healthy Sugar Substitute

The American Academy of Pediatrics (AAP) recommends avoiding serving food and drinks with added sugar to children under 2 years of age. This includes natural sugars such as maple syrup, honey, agave, and raw sugar.

Therefore, if you are wanting to follow this recommendation into your little one’s diets, this date paste recipe will be a life saver! To read more about this theme, check out my article: Why Avoid Sugar Before Age 2

Believe me, I know it is very hard to keep up with a sugar free diet, particularly if your baby or toddler has siblings that already consume sugary drinks and food. Occasionally having a bite or sip won’t be a big deal but making this a routine will be detrimental to their health and potentially lead to obesity and high blood pressure.

Dates contain several nutrients and minerals, in addition to fiber and antioxidants. Check out this article from Healthline.com for more health benefits.

Date Paste Recipe Ingredients

This recipe uses only 2 ingredients:

  • Dates: I like using Medjool dates as they are softer and sweeter! You can buy pitted dates or non-pitted dates and remove the pit yourself.
  • Water: I use regular filtered drinking water.

How To Make Date Paste

  1. Pit your dates or use non-pitted (250g or 2 cups).
  2. Bring 1 1/2 cups of water to a simmer and remove pan from heat.
  3. Place dates into a glass container and cover with hot water. Let the dates soften for 20 minutes.
Date Paste is used as a sugar substitute in recipes. It can be used to sweeten baby food.
  1. Reserve 1 cup of the soaking water and drain the dates. After this time, the dates should weight about 278g (250g from the dry dates + 28g from the soaking water).
  2. Add the softened dates and 1 cup of the soaking water to a high-speed blender or food processor and blend until smooth. It takes about 4 minutes, scrape down the sides if needed.
Date Paste is used as a sugar substitute in recipes. It can be used to sweeten baby food.
  1. Transfer the date paste into a clean glass container and store in the fridge for up to 1 month or freeze for up to 3 months! If you choose to freeze you can use ice cube trays. When cooking oatmeal for example, just grab one date ice cube and drop on the pan while cooking, very easy!

Useful Tips

Here are my insights to making the perfect date paste:

  • Preferably use Medjool dates as they are softer and sweeter. If you use other types of dates, the final consistency and sweetness of the paste will change. Check out this resource on the different types of dates for additional info!
  • Make sure to check if the dates you purchase are seedless or you will have to pit them.
  • Do not leave the dates soaking for more than 20 minutes as the water ratio I used in this recipe accounts for the water the dates absorb in this time frame. If you leave them soaking longer you may need to cut back on the blending water.
  • To achieve the correct consistency, you will have to use a high-speed blender or food processor. A regular blender may not be able to puree the mixture appropriately and you will be left with lumps of dates.
Date Paste is used as a sugar substitute in recipes. It can be used to sweeten baby food.

Frequently Asked Questions

How Long Can I Store the Date Paste?

The paste can be kept in the fridge in an airtight container for about 1 month. Alternatively, you can use ice cubes to freeze for up to 3 months!

Why are Dates Healthier than Sugar and Honey?

Dates are loaded with fiber and essential minerals like calcium and iron, plus have less calories and sugar than honey.

How to Substitute Sugar with Date Paste in Recipes?

It depends on the recipe! It is not black and white as the consistencies are completely different. I would start substituting with a 1:1 ratio and adjust as needed. Always make a small batch and check the result to avoid wasting ingredients.

How to Substitute Maple Syrup or Honey with Date Paste in Recipes?

Use 2x the amount of the date paste. If the recipe calls for ¼ cup maple syrup, I recommend using ½ cup of date paste to keep the texture and sweetness of the recipe.

More Sweet Recipes To Try

If you enjoyed this delicious date paste recipe, I think you might like these other sweet recipes too:

🥣 Recipe

Date Paste is used as a sugar substitute in recipes. It can be used to sweeten baby food.

Date Paste

This date paste is the BEST natural sweetener to your healthy recipes!
You can use it in baked goods, desserts, oatmeal, pancakes, you name it!
5 from 1 vote
Print Pin Rate
Course: Dessert
Cuisine: American
Keyword: baby friendly recipes, date paste uses, Date Paste, Natural Sweetener, Sugar Substitute, Healthy Sweetener, dateln, doce para bebes, how to make date paste, pasta de tamaras, sugar substitute, tamaras
Prep Time: 5 minutes
Resting Time: 20 minutes
Total Time: 25 minutes
Servings: 2 cups
Calories: 415kcal
Author: Carol Pecora

Equipment

Ingredients  

  • 2 cups Dates Medjool (Preferred)
  • 11/2 cups Water To soak the dates

Instructions

  • Pit your dates or use non-pitted
  • Bring 1 1/2 cups of water to a simmer and remove pan from heat.
  • Place dates into a glass container and cover with hot water. Let the dates soften for 20 minutes.
  • Reserve 1 cup of the soaking water and drain the dates.
  • Add the softened dates and 1 cup of the soaking water to a high-speed blender or food processor and blend until smooth. It takes about 4 minutes, scrape down the sides if needed.

Notes

  1. Transfer the date paste into a clean glass container and store in the fridge for up to 1 month or freeze for up to 3 months! If you choose to freeze you can use ice cube trays. When cooking oatmeal for example, just grab one date ice cube and drop on the pan while cooking, very easy!
  2. Do not leave the dates soaking for more than 20 minutes as the water ratio I used in this recipe accounts for the water the dates absorb in this time frame. If you leave them soaking longer you may need to cut back on the blending water.
  3. To achieve the correct consistency, you will have to use a high-speed blender or food processor. A regular blender may not be able to puree the mixture appropriately and you will be left with lumps of dates.

Nutrition

Nutrition Facts
Date Paste
Amount per Serving
Calories
415
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Sodium
 
35
mg
2
%
Potassium
 
964
mg
28
%
Carbohydrates
 
110
g
37
%
Fiber
 
12
g
50
%
Sugar
 
93
g
103
%
Protein
 
4
g
8
%
Vitamin A
 
15
IU
0
%
Vitamin C
 
1
mg
1
%
Calcium
 
77
mg
8
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Rate in the comments and tag @goldenbearmama on Instagram!

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