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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Table of Contents
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
- Pit your dates or use non-pitted (250g or 2 cups).
- 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. After this time, the dates should weight about 278g (250g from the dry dates + 28g from the soaking water).
- 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.
- 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.
Frequently Asked Questions
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!
Dates are loaded with fiber and essential minerals like calcium and iron, plus have less calories and sugar than honey.
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.
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:
- Strawberry Watermelon Popsicles
- Eggless Chocolate Chip Muffins
- Grape Juice Poached Pears
- Creamy Avocado Fudgesicles
🥣 Recipe
Date Paste
Equipment
- Pan to Boil the Water
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
- 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!
- 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.
Nutrition
