Are you looking for the PERFECT natural sweetener? Look no further! Since I discovered this date-paste recipe, my sugar-free baking has substantially improved! It is the best sugar substitute, and I use it to make cookies, pancakes, muffins, homemade jam, overnight oats, or even as a spread…you name it!

This post may contain affiliate links. If you shop with one of our links we may earn small a commission.

A Healthy Sugar Substitute

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

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

Believe me, and I know it is tough to keep up with a sugar-free diet, particularly if your baby or toddler has siblings who 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, as well as fiber and antioxidants. For more health benefits, check out this article from Healthline.com.

Reasons to Love this Easy Date Paste Recipe

  • Healthy: Dates contain several vitamins, minerals, fiber, and antioxidants. The high fiber content may be beneficial for preventing constipation and controlling blood sugar levels (lower glycemic index). Learn more about the health benefits of dates.
  • Natural Sugar Substitute: Dates are the fruit of the date palm tree, which is grown in many tropical regions. They are excellent if you are on a sugar-free diet and looking for alternatives to sweeten your recipes. They are also a natural way to and toddler recipes.
  • Easy: This recipe uses only two ingredients and is so easy to make! 
  • Convenient: Make a batch and have a healthy sweetener in the fridge for weeks!

What Are the Uses for Date Paste?

I use date paste in most of my baby-friendly recipes, such as these almond flour pancakes. I also add the dates straight into the recipe if it requires a blender, such as my spinach banana muffins.

Date Paste Recipe Ingredients

This recipe uses only two simple ingredients:

  • Dates: I like using Medjool dates as they are softer and sweeter! I have also used deglet noor dates, and they are great. Any variety of dates should work. Make sure they are pitted before soaking in water and blending.
  • Water: I use regular filtered drinking water in this recipe. We will boil it to soften the dates!

Step By Step Instructions

I like making a large batch of date paste and storing it for later, but feel free to make ½ recipe instead!

  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 the pan from the 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 soaked soft dates should weigh 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 to scrape down the sides as needed until a smooth puree is formed.
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 it 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!

Tips to Make the Best Natural Sweetener

Here are my insights to making the perfect date paste next time:

  • 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!
  • Check if the dates you purchase are seedless, or you must pit them.
  • Please 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 reduce the blending water.
  • To achieve the correct consistency, you will need to use a high-speed blender or food processor. A regular blender may not be able to puree the mixture appropriately, leaving lumps of dates.
  • After you start the food processor or blender, turn it to high speed as soon as possible to prevent the dates from sticking to the blades.
Date Paste is used as a sugar substitute in recipes. It can be used to sweeten baby food.

Tools Needed to Make Your Own Homemade Date Paste

Storage Instructions

  • Room temperature: I don’t recommend storing the date paste at room temperature.
  • Refrigerator: Let the date paste cool down and store it in a glass jar or other airtight container in the fridge for up to 1 month.
  • Freezer: The date paste can be frozen for up to 3 months! I love using these silicone freezer trays; they make it super convenient to pop the right amount and add it to smoothies and oatmeal!

Serving Suggestions and Substitutions

My favorite way to include date paste in my recipes is adding it to smoothies, oatmeal, popsicles, pancakes, waffles, and more!

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 one month. Alternatively, you can freeze it in ice cubes for up to three months!

Why are Dates Healthier than Sugar and Honey?

Dates are loaded with fiber and essential minerals like calcium and iron, and they have fewer 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 entirely 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 do you substitute maple syrup or honey with date paste in recipes?

Use twice the amount of date paste. If the recipe calls for ¼ cups of maple syrup, I recommend using ½ cups of date paste to maintain the texture and sweetness of the recipe.

What is the difference between date paste and date syrup?

Date syrup is nectar extracted from dates. It is thinner than date paste and is more concentrated in sugar. Since It does not contain the pulp of the dates, it does not bring all the benefits that the date paste brings such as high fiber and low glycemic index

If you made my Date Paste Recipe or any other recipe on the website, please:

  • Leave me a comment and a star rating below; I would love to hear from you!
  • FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see more baby, toddler, and kid-friendly food.

🥣 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!

Other Favorite Recipes You May Like

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

Meal Planning Bundle

Are you looking for more resources to start weaning your baby? I have just what you need: the cutest printables to organize meal planning for your baby!

Instant Download ENG Etsy Pg7
Carol Golden Bear mama Author signature

Similar Posts

5 from 1 vote (1 rating without comment)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating