This Healthy Strawberry Sauce is really easy, uses only two ingredients, and has incredible strawberry flavor! It's perfect for drizzling on pancakes, ice cream, cheesecake, yogurt, oatmeal, toast, or even dipping other fruit in!
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Not everything has to be all sugar laden and artificially flavored all the time! Healthy Strawberry Sauce proves it. No added sugar at all, and flavored only with actual strawberries, so it tastes like... STRAWBERRIES!
Use this sauce anywhere you'd use your favorite commercial strawberry sauce. Pour it over ice cream or yogurt, mix it into oatmeal, or combine it with seltzer water for a healthy homemade strawberry soda!
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Heart Health Benefits of healthy strawberry sauce
Berries are some of the most nutritious foods out there, and strawberries are no exception. They are an excellent source of a variety of bioactive compounds, like phenolic acid, anthocyanins, flavanols, tannins, and ascorbic acid. These are the compounds that are thought to be responsible for the berries' health benefits, such as lowered inflammation and protection against cardiovascular disease, cognitive decline, and some cancers (1, 2).
Strawberries are rich in fiber and vitamin C, and are low in calories and naturally cholesterol and fat free, making them an excellent addition to any heart healthy diet.
Dates are, hands down, my favorite way to add natural sweetness to foods. While they are high in sugar, it is naturally occurring sugar, which isn't the kind we're overly concerned with. That's because it also comes packaged with fiber and nutrients like potassium, magnesium, copper, and iron. They also are high in antioxidants, and have anti-inflammatory, anticancer, and immune stimulating properties (3).
As a dried fruit, dates are more calorie dense than fresh fruit, so should still be eaten in moderation, however they are a perfect whole food way to sweeten recipes.
Ingredients
Only two ingredients will get you the most delicious strawberry sauce!
- Strawberries
- Dates
See recipe card for quantities.
Instructions
With just 2 ingredients, you know this won't be complicated!
- Step 1: Hull and slice the strawberries.
- Step 2: Roughly mash the strawberries.
- Step 3: Add the mashed berries and dates to a high speed blender.
- Step 4: Blend on high until smooth.
- Step 5: Pour into a small saucepan.
- Step 6: Simmer, whisking constantly for about 5 minutes.
Hint: to "hull" means to remove the leafy top and a bit of the interior of the berry that was was attached to the leaves.
Substitutions
Only two things to possibly substitute here!
- Strawberries - you could use any berry to make this, and you'd get similar results
- Dates - if you don't worry about added sugar, you can use any sweetener you like - start with about 2 tablespoons and add more if you need - or omit it altogether!
Variations
Healthy strawberry sauce has a few variations you might like.
- Spicy - add a pinch of cayenne pepper for a little sweet-spicy kick
- Balsamic - for a strawberry balsamic sauce, add 1-2 tablespoons balsamic vinegar into the blender
- Mixed berry - use one pound of mixed berries instead of just strawberries
Equipment
The most important thing you need for this recipe is a high speed blender, like a Vitamix. That's because the dates are hard to blend into the sauce. If you don't have a high speed blender, and want to use a regular blender, or food processor, you should soak the dates first. I'd recommend mashing the strawberries, and then soaking the dates in the strawberries for at least 30 minutes to soften them up. Additionally, you might want to strain the sauce after blending if there are pieces of the dates that won't puree.
Besides the blender, you'll need more basic things like a cutting board and knife, small saucepan and a spoon for stirring.
Storage
Cool the strawberry sauce completely, and store it in the refrigerator for up to 7 days.
It can also be frozen for up to 6 months. How good would fresh strawberry sauce taste in the dead of winter?!
Pro tip
Use the ripest strawberries you can find. They'll be the sweetest.
FAQ
Yes, frozen strawberries are just fine to use for this healthy strawberry sauce. Thaw them completely first, and then you can put them directly in the blender (no need to slice or mash them since they'll already be very soft and juicy).
Not technically - it's safe and delicious to consume right out of the blender. We simmer it to help concentrate the flavors, caramelize the sugars, and thicken it up. If you want to skip that part, you can.
Related
Looking for other healthy condiment recipes? Try these:
Pairing
These are my favorite dishes to use Healthy Strawberry Sauce in or on:
📖 Recipe
Healthy Strawberry Sauce
Equipment
Ingredients
- 1 lb Fresh Strawberries
- ¼ cup Dates dried, pitted
Instructions
- Hull the strawberries, and slice them into a large bowl.
- Roughly mash the strawberries, until they become juicy.
- Dump the strawberries into a high speed blender, along with the dates.
- Blend on high until the mixture is smooth.
- Pour into a small saucepan, and bring to a simmer over medium heat, whisking constantly to prevent burning.
- Reduce heat to low, and continue to simmer and whisk for about 5 minutes, until the sauce has reduced by about ⅓ to ½, and thickened a little.
- Cool completely, and refrigerate until ready to use.
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.
- Make sure all needed utensils and equipment are clean
- Do not use the same utensils on cooked food, that previously touched raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
- Always open the lid of cooking pots away from your face to avoid scalding burns
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