Heres how to make your own all natural, whole food, refined sugar free sweetener using dates! This date paste can be added to baked goods, desserts, cookies or sauces as an alternative to refined sugar!
Why Use Dates as a sweetener?
Dates are a fruit that are naturally high in sugar which makes them a great sweetener in recipes. Since they are a whole food they contain lots of fiber and micronutrients such as magnesium, b vitamins and potassium! Regular refined sugar is stripped of the fiber and micronutrients in processing. So when you use dates you are getting sweetness from sugar but also fiber and micronutrients along with it.
Although they are a natural whole food, dates are still high in carbs and sugar, so people who are diabetic or sensitive to sugar may want to reduce consumption. While dates are lower on the glycemic index compared to white sugar, just 1 oz of medjool dates contains 19 grams of carbs.
What Type of Dates Should I Use?
There are many different varieties of dates all with different flavor profiles and moisture content. You can use any type of date in this recipe but my favorite is medjool dates. They are larger and softer than other varieties and are easy to find in most grocery stores. Deglet noor variety is also usually found in grocery stores by the dried fruit section, but the deglet noors are usually harder and more dry so I prefer medjool. My local farmers market sells specialty varieties of dates that are super soft, sugary and gooey, so feel free to experiment with different varieties!
EQUIPMENT
- 1 blender or food processor~ I use my small Nutribullet for this recipe. If using a bigger blender it may be easier to make a double batch of this recipe so it blends up better.
- 1 jar with a lid to store date paste
INGREDIENTS
- 10 large pitted medjool dates- or 1 packed heaping cup
- 1/2 cup of water
INSTRUCTIONS
- 1. Bring a kettle of water to a boil. Pour half a cup of hot water over the 10 pitted dates in a heat resistant dish. Soak dates in the hot water for at least 5 minutes (alternatively, add water and dates to a bowl and microwave for 30 seconds, for a quicker option).
- 2. Add dates and water to a blender or food processor and blend til smooth. You may have to stop and scrape down the sides and do multiple rounds of blending.
- 3. Transfer paste to a container with a lid and store in the fridge for up to a week. Use as a sweetener in desserts, baked goods, cookies or sauces.
Use your homemade date paste to make a batch of my no added sugar apple cinnamon granola! Sweetened with only dates 💗
Homemade Date Paste- Sugar Alternative for Recipes
Equipment
- 1 blender or food processor (I use my small Nutribullet for this recipe)
- 1 jar with a lid to store date paste
Ingredients
- 10 large pitted medjool dates 1 packed cup
- 1/2 cup water or enough to cover the dates
Instructions
- 1. Bring a kettle of water to a boil on the stove top. Pour half a cup of hot water over the 10 pitted dates in a heat resistant dish. Soak dates in the hot water for atleast 5 minutes. (alternatively, add water and dates to a bowl and microwave for 30 seconds, for a quicker option)
- 2. Add dates and water to a blender or food processor and blend til smooth. You may have to stop and scrape down the sides and do multiple rounds of blending.
- TIP- if using a vitamix or larger food processor, it might be easier to blend up a double batch of this recipe. The larger quantity is easier to blend up.
- 3. Transfer paste to a container with a lid and store in the fridge for up to a week. Use as a sweetener in desserts, baked goods, cookies or sauces.
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