Date Paste is a simple to make, an all-natural sweetener with only 2 ingredients. A healthy substitute for white sugar and other refined sugars!
Use date paste to naturally sweeten recipes like Slow Cooker Pumpkin Pie Oatmeal. Lightly sweeten beverages like almond milk and coffee or add a dollop of date paste to plain yogurt and granola for a healthy breakfast or snack.
Dates contain vitamins and minerals like potassium, magnesium, copper, manganese, iron and vitamin B6, just to name a few. They are also high in antioxidants!
It is surprisingly delicious when added to savory dishes like Instant Pot Black Bean Soup.
How to make Date Paste:
- Bring about 4 cups of water to a simmer. Place 12 oz. of pitted Medjool dates into a 4 cup glass measuring cup. Cover the dates with the water and let sit for 10 minutes to soften.
- Reserve 1.5 cups of the soaking water and then drain the dates. You will use about 1 cup of this soaking water ... maybe more depending on how thick or thin you'd like your date paste to be.
- Add the dates and 1 cup of the soaking water into a high speed blender and blend until smooth. Scrape down the sides of the blender to make sure it is blended well.
- Pour the date paste into a clean storage container and cover. (Mason jars make great storage containers!) Store in the refrigerator for up to 3 months.
How long can you keep date paste?
Date paste will keep in the fridge for about 3 months in an air-tight container. You can also keep the paste in the freezer stored in freezer bags.
Can I use date paste instead of sugar?
Yes you can! Use a 1:1 ratio. This might be a little trickier when using it for baked goods because it does add moisture along with sweetness.
How do you remove the pits from dates?
Dates are sold whole with the pits still intact or pitted. I prefer to buy dates that are already pitted to avoid the extra step of removing the pits. If you buy dates that are not pitted, remove the pits by slicing open a date on one side with a knife. Peel back the flesh and take out the pit. Your fingers will be very sticky!
How do you soften hard dates?
Place the dates in a bowl and cover with boiling water. Allow the dates to soak for 10-30 minutes or until soft.
Can date paste be eaten on a Whole30 diet?
Dates are allowed on the Whole 30 diet. This date paste can be used to add natural sweetness to a variety of dishes including savory recipes, salad dressings, drinks and cereals on a Whole30 diet. (It does specify that processed date syrup is NOT allowed.) Dates can be eaten on a Vegan and Paleo diet as well!
Is date paste healthy?
Dates seem to be one of the best natural sweeteners to use in recipes that call for sugar. They are loaded with fiber and nutrients that are not found in refined sugars. They fall somewhere between 46-55 glycemic index rating depending on the type of date. Check out NutritionFacts.org for more health information on dates.
What's the difference between date paste and date syrup?
Date syrup is thinner than date paste and is more concentrated in sugar. It does not contain the pulp of the dates.
Give it a try and let me know what you think!
Date Paste
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Ingredients
- 12 oz. pitted Medjool dates (about 18-20 dates)
- water (see instructions)
Instructions
- Bring 4 cups of water to a simmer and remove the pot from the heat.
- Place dates into a 4 cup glass measuring cup and cover with hot water. Let dates sit for 10 minutes to soften. Reserve 1.5 cups of the soaking liquid and drain the remaining water from the dates.
- Place the dates and 1 cup of the reserved water into a high speed blender and blend until smooth. Add more water if you'd like a thinner consistency. Transfer to a glass container and cover.
Notes
- To Store: Keep covered in the refrigerator up to 3 months.
Nutrition
This recipe is from Amy in the Kitchen. All images and content are copyright protected. Please do not use my images or republish this recipe without prior permission. Thank you.
Mariana says
Hello! It is awesome and so easy to cook! I only want to ask one question, how mucho does the serving (29 cal) is ? Is it a tbs?
Amy Duska says
Yes, it is 1 tablespoon per serving.
Hanna Litantra says
Hi, what is the date paste ratio if I want to substitute honey or maple syrup? Thanks 🙂
Magy says
1:1
Tammy Cox says
Perfect every time.
Madeline Pendergrass says
I have not found date paste locally so am happy to try this recipe. I didn’t see how much it makes - I need 1/2 cup for a FOK pancake recipe. Thanks for any info 🙂
David D says
You may try looking in an international grocery store if you haven’t already, and have one nearby. The one in this area has both whole and paste form packaged and even date syrup in a can, which is also very delicious!
Lorelei says
Great recipe to feed my craving for a sweet/spicy marinade while doing Whole30. Thank you!
Janet says
Can date paste be used to make coconut macaroon cookies
Amy Duska says
I've never made macaroons with date paste so I'm not sure.
Laura says
This is a great recipe. I've been adding a date to my raw veggie/fruit smoothies, but the date doesn't always puree enough so I'm left with date pieces in the bottom of my beverage. I searched online and found your recipe. Just made it and I know this will be perfect! Thank you!
Donna says
Can you tell me where you buy dates? I've looked for them at my local supermarket but couldn't find them!
Amy says
I can usually find them at my local grocery near the produce aisle. They come prepackaged. Look for a clear box with either yellow or red around the outside!
Michelle says
I have purchased at Publix and Aldi. I’ve seen at healthier stores, too. Try Sprouts, Fresh z as market, Trader Joe’s. I’ve seen in bulk, too.
Katrina K says
Thank you so much for sharing this recipe. I saw date paste somewhere the other day and didn't know what to use it in. Gonna try it on my cereal!
Amy says
Hi Katrina! You will love it. Let me know how it turns out! 🙂