Date paste is a natural sweetener with fibre and essential minerals including iron, calcium, magnesium, and potassium. Plus, it tastes like caramel!
Date paste is like nature’s caramel. It’s also vegan, gluten-free, dairy-free, and pretty much allergen free. Unless someone has a date intolerance? But that would be super rare. I definitely have never heard of a date intolerance! Oh and date paste is certainly MUCH healthier than cream and sugar-based caramel! Not only that, it’s super easy to make! And it’s so lovely to bake with because it adds moisture.
Am I gushing too much about date paste?
what to make with date paste
Now that I’ve convinced you that date paste is the way to go, what do you do with it? If you’re like most people your experience with dates is limited to date squares. Which, by the way, are DELICIOUS. Date squares hold a special place in my heart. But we can do so much more with dates people, so much more.
- I would recommend starting off with some energy balls. With this recipe you can mix and match flavours but I’ve got 15 different concoctions ready to go if you’re more of the “follow a recipe to a T” type of person.
- Then, warm yourself up with some healthier hot chocolate. It’s thick,creamy, and rich without actually being full of cream and sugar!
- Then tomorrow a breakfast, substitute jam on your toast with a little date paste instead!
1) All you need to make this date paste are dates, water, and a fork!
2) Pour the water over the dates and microwave on high for 1 minute.
3) Remove and mash with a fork. Repeat step 2 until you get a caramel-like ooey, gooey, yummy paste!
4) Of course, using a food processor to smooth it out even more is a bonus… but not absolutely necessary! There’s no reason someone without a food processor can’t enjoy the goodness of date paste!
why this date paste is a smart choice
When you substitute dates for table sugar, you get a bunch of other nutrients along with your sugar! Sugar is justfoodthat’s been stripped of all fibre, vitamins, and minerals, so why not make your treats sweet with something that actually provides all of those?
| 100g Dates (about 12) | 100 g Table Sugar (about ½ cup) |
| Fibre | 8 g | 0 g |
| Iron | 1.02 mg | 0.05 mg |
| Calcium | 39 mg | 1 mg |
| Magnesium | 43 mg | 0 mg |
| Potassium | 656 mg | 2 mg |
| Sugar | 63 g | 99.8 g |
Nutrition Info retrieved from the Canadian Nutrient File database
p.s. For any expecting mamas, there’s also some research that eating about 6-8 dates daily from 36 weeks can increase your odds of going into labour spontaneously (vs being induced), shorten labour, and dilate your cervix!!
If you make this recipe, please let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram! I’d love to see your creations!
date paste recipe (no food processor required)
Print Recipe
Date paste is a natural sweetener with fibre and essential minerals including iron, calcium, magnesium, and potassium. It has a smooth, caramel-esque flavour and texture!
2
Ingredients
- 2 cups dates pitted
- ¾ cup water
Instructions
Microwave at 1 minute intervals.
Mash with a fork in between.
Once the dates are soft and it’s starting to look like caramel, mash, mash, mash!
The goal is to end up with a thick paste (see photos). If your paste seems too watery, microwave longer to allow some water to evaporate.
Alternatively, for an even smoother paste, blend in high speed blender or food processor. It's not absolutely necessary but it does make for a smoother paste!
Servings: 2 cups
Calories:
Author: Jessica Penner, RD
[share title=”Share This Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”]
FAQs
A serrated or paring knife is probably your best bet if you're going to chop the date by hand. So long as you take the pit out, you can pulse dates in a food processor. If you don't have a processor, you can put the pit-free dates in a blender with a dash of water to break them down into tiny pieces.
How long does date paste last? ›
Date paste will last safely up to 3 months in the refrigerator, however after 1 month it may start to dry out. Keep the paste sealed in an airtight container in the fridge to use as needed. You can also freeze date paste for up to 1 year! Simply put it in a freezer-safe airtight container or bag.
Can you blend dates in a blender? ›
If you have a Vitamix (or similar really powerful blender), you can get away with not soaking your dates! Just skip this step and blend dates and hot water together and you'll get a smooth paste. It's a good idea to turn your blender up to high power ASAP.
What does date paste taste like? ›
Date Paste is a delicious all natural sweetener that reminds me of the taste of salted caramel. The smooth texture and deep flavor reminiscent of molasses is an excellent healthy alternative to sugar. In baking, the flavor is subtle and won't overwhelm the flavors of other ingredients.
What can you substitute for a food processor? ›
The blender is a food processor's close relative in the kitchen and makes a great food processor substitute for a few tasks. These two countertop appliances are sometimes interchangeable for things like emulsifying and pureeing, but a blender can more thoroughly break down foods for ultra smooth results.
What is the difference between date syrup and date paste? ›
Date syrup is nectar extracted from dates. Its syrup like consistency is great for topping pancakes, used as a glaze in cooking, to sweeten baked goods and much more! Date paste is pitted and puréed dates best used for raw treats, smoothies and as a binder & sweetener in baked goods.
Is date paste healthier than sugar? ›
Date Paste – A Healthier Alternative to Sugar! Date paste is an ideal natural sweetener, that's a healthier alternative to normal, white, granulated sugar. Made from 100% dates with the stones removed, date paste is simply made from real fruit, and therefore has all the benefits of eating whole fruit.
How much date paste to replace sugar? ›
When substituting granulated sugar for Date Paste use a 1:1 ratio where for every 1 cup of sugar use 1 cup of Date Paste instead. If you are using it as a substitute for maple syrup use a 2:1 ratio where you double the amount of Date Paste per required amount of maple syrup.
How many Medjool dates are in one cup? ›
Dates are a little awkward to measure out, so if you are using medium sized Medjool dates than 10-12 dates is equal to about 1 cup. If you are using smaller dates it will obviously be more. If you are using a cup measure, be sure to really pack them in.
What is special about Medjool dates? ›
Medjool dates are low on the glycemic index which means the sugars from the dates process slower in our body than traditional sugars, making them an excellent source of energy and healthy nutrients.
How to Store It. Date paste can be stored for up to 1 month in the fridge or up to 6 months in the freezer.
Is date paste good in coffee? ›
If you are looking for a sugar substitute for coffee, date paste is a great option to sweeten your next cup of joe. Dates are both naturally sweet and provide a creamy quality that are very welcomed in coffee.
How do you chop without a food processor? ›
If you need your ingredients minced or chopped finely, you could use a box grater or microplane, Lina suggests. "You have those different sides, so you could use a slicing tool. That would be good, if you wanted a fine grate or chop. I use those all the time," she says.
How to pit dates with a knife? ›
1- Use a knife to slice the date lengthwise carefully. You should reach the pit but not cut through it. Then pry the sides open with your thumbs while pushing the back of the date with your index fingers which will push out the pit enough for you to pull it out the rest of the way.
How do you crush food without a food processor? ›
Crush foods by using a rolling pin and plastic bag.
If you need to quickly break down food into small pieces, place the ingredient in a resealable plastic bag and place it on a sturdy cutting board. Then, roll back and forth over the bag with a rolling pin to crush the food.
