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!
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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 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!
- Pit your dates or use non-pitted (250g or 2 cups).
- Bring 1 1/2 cups of water to a simmer and remove the pan from the 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 soaked soft dates should weigh 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 to scrape down the sides as needed until a smooth puree is formed.
- 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.
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
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!
Dates are loaded with fiber and essential minerals like calcium and iron, and they have fewer calories and sugar than honey.
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.
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.
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:
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🥣 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
Other Favorite Recipes You May Like
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
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!
