Date Paste is a great whole food stand-in for processed, refined sugar in many recipes. Even other natural sweeteners like maple syrup and honey lack the fiber and extra nutrition in this delicious sugar alternative.
This post may contain affiliate links. See our Disclaimer for more information
We love using date paste as an alternative to refined sugar in all sorts of recipes! Try it in Pecan Pie Baked Oatmeal, Gluten Free Blueberry Coffee Cake, or Heart Healthy Whipped Coffee.
Jump to:
Heart Health Benefits of Date Paste
Date paste is calorie dense, but also nutrient dense. It is naturally low in sodium and fat, and high in fiber. It is also a good source of potassium.
Dates are high in antioxidants and vitamins and minerals that may offer cardioprotective benefits, like improvements in lipid profiles and reduced oxidative stress (1).
Macronutrients
Dates are very low in fat, and are also saturated and trans fat free.
This recipe is high in carbohydrates and sugar, as you would expect from dried fruit. There is no added sugar in this date paste, however, and it is high in fiber, which is key. The fiber helps blunt the effects of the sugar, leading to slower absorption, and more glycemic control than we would see with consuming sweeteners without fiber, like table sugar, brown sugar, honey, or maple syrup. That's why we love using whole fruit sweeteners like this!
Micronutrients, Phytonutrients, and Antioxidants
Dates are a good source of potassium, and also contain notable amounts of magnesium, some B vitamins, and other trace minerals (2). These are important for electrolyte balance and maintaining proper heart rhythm and contraction.
Important phytonutrients and antioxidants you'll get from this recipe are:
Ingredients
We use just two simple ingredients to make date paste.
- Dried pitted dates
- Water
See recipe card for quantities.
Instructions
If you've ever wondered how to make date paste, I'm here to show to just how simple it is! You can make it in 5 minutes or less with your high speed blender!
- Step 1: Add the ingredients to the blender.
- Step 2: Blend on high for a minute or two, until the mixture is very smooth.
Hint: sometimes I find a missed pit in my pitted dates. If your blender is making a horrible noise, there may be a date pit in it!
Equipment
A high speed blender, like Vitamix or similar, will make quick work of those dates, and I highly recommend using one for this.
If you want to try to use a regular blender, soak the dates in hot water for about 30-60 minutes before trying to blend it. Your date paste may still be lumpy. It will work well for most recipes though.
Storage
Store leftover date paste in an airtight contain in the refrigerator for up to 5 days.
It can be frozen for up to 6 months.
Healthy heart pro tip
Despite being a whole food, dates are quite high in calories (as all dried fruit is). Managing portion size is critical to avoid overdoing it and eating far more than you intend.
FAQ
You can use any variety of date. I like the ones that are already pitted so I don't have to do it. Don't get the date pieces covered in oat flour.
Endless options here! It's great for baking (remember to account for it in the liquids measurement), sweetening oatmeal or beverages, or even in frozen treats!
What else can I sweeten with date paste?
Ask your favorite AI program for ideas!
Pairing
These are some of my favorite recipes to make using date paste:
📖 Recipe
Date Paste (for natural sweetness)
Ingredients
- 1 cup Dried Pitted Dates
- 1 cup Hot Water
Instructions
- Combine the ingredients in a high speed blender.
- Blend on high for several minutes, until the mixture is completely smooth.
- Use immediately, store in the refrigerator, or freeze for longer storage.
Notes
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Refrigerate or freeze unused portions immediately
Leave a Reply