Published: Modified: by Elizabeth · 4 Comments
This homemade date paste recipe uses just 2 simple ingredients and takes 15 minutes (5 if you have a really powerful blender!). This healthy sweetener is a great substitute for sugar and syrups, and works well in drinks, desserts and baking.
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Date paste is pretty special and the best natural sweetener I know.
Not only is it a quick and relatively cheap sweetener to make, but it's also healthy and packed with nutrients.
It's comparatively low in sugar compared with many other sweeteners like maple syrup and cane sugar, and it also provides a lot of fibre which you don't find in most sugars.
I love its versatility, and regularly use it in hot drinks (like my Rose Latte and Iced Pumpkin Spice Latte) or baking (try my Vegan Pecan Pie) for a rich, caramel-like natural sweetness.
Once you try this delicious sugar substitute, you'll never go back!
What do you use date paste for?
Any favorite recipes you'd use regular sugar, coconut sugar or syrup in!
In addition to using it in drinks as a liquid sweetener, some of my favorite ways to use it are in cakes, cookie recipes and other sweet treats.
Be aware however that you can't just replace sugar with date paste 1:1.
- For drinks: you typically need to add more date paste as it isn't as sweet as sugar, maple syrup, agave nectar etc. Try substituting 1.5 or even 2x the amount of date paste!
- For baked goods: You'll likely need to add 1.5 or 2x the ratio of date paste in place of sugar. It's also important to note that moisture from the date paste can affect baking results. It's best therefore to use a recipe that already uses liquid sweeteners or specifically recommends date paste.
(And if you don't love dates, don't worry. Once you mix the paste with other ingredients the flavour is pretty indistinct.)
Favorite dessert recipes to use date paste in
- Vegan Pecan Pie (Easy, Gluten-Free)
- Chocolate Orange Tart (vegan, gluten free)
- Vegan Chocolate Pie (8 ingredients!)
- Avocado Chocolate Mousse (Easy + Vegan)
Why is date paste good for you?
Because, in addition to being a great natural sugar substitute and better for you than refined sugars, dates have many health benefits including:
- Being high in fiber, which is incredibly important for digestion.
- Being a source of potassium, copper, magnesium, manganese and B vitamins.
- Being high in antioxidants, which protect your cells from free radicals.
Learn more about the health benefits of dates.
Ingredients
Whole dates - Any type of date will work. Personally, I choose small, cheaper dates as it seems like a waste of money to use deglet noor or medjool dates. Whichever you use, just make sure you're using pitted dates!
Water - Regular boiled water is what we use in this recipe (boiled so it's hot and will soften the dates).
How to make date paste
Add dates to a medium bowl. Cover with ¾ cup hot water and soak for 10 minutes until softened.
Transfer soaked dates AND soaking water to high-speed blender.
Blend for about one minute (turn power up to high ASAP - dates will break down faster and get less stuck in the blender jug). Stop and scrape down sides of the jug as needed.
Stop blending when you have a smooth puree. Pour into a glass jar or airtight container and refrigerate until needed.
Check out my step-by-step guide on how to make date paste.
Expert Tips
ALWAYS check dates for pits before you soak/blend them. Even if the packaging says they're pitted, occasionally you'll find a stone. Date pits are really hard and the last thing you want are fragments in your otherwise-smooth paste!
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. It helps break the dates down faster and means they get stuck in the bottom of the blender less.
Storage
If you're wondering how long you can keep date paste, it will store for up to 3 months in the fridge in an airtight container.
FAQs
Are dates high in calories?
Dates are relatively high in calories, yes, but they also contain many vitamins and nutrients, making them overall a healthy food.
What is the difference between date paste and date syrup?
Date syrup is typically a little thinner than date paste and has a texture similar to that of molasses.
Can I use a food processor to make date paste?
In my experience, a food processor doesn't get the date paste as smooth as a high speed blender. You can try using one, but you might need to be patient and keep scraping the sides down.
Drinks to use date paste in
- Iced Pumpkin Spice Latte
- The Best Rose Hot Chocolate
- DIY Vegan Hot Chocolate (sugar-free)
- Easy Rose Latte (iced or hot)
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4.97 from 32 votes
How to Make Date Paste (Healthy Sugar Substitute)
Homemade date paste needs just 2 ingredients and takes 15 minutes to make (5 if you have a high speed blender!). This healthy substitute for sugar works well in drinks, desserts and baking.
Prep Time5 minutes mins
Soaking Time10 minutes mins
Total Time15 minutes mins
Course: Dessert, Drinks, Snack
Cuisine: gluten-free, healthy, Oil-free, vegan, vegetarian
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Servings: 1.5 cups
Calories per serving: 59kcal
Author: Elizabeth Emery
Special Equipment
High speed blender (an immersion blender will take a lot longer)
Ingredients
- 1 tightly packed cup dates, pitted (about 5oz or 150g)
- ¾ cup hot, recently boiled water
Instructions
Add dates to a bowl. Cover with hot water and soak for 10 minutes.
Place dates AND soaking water in high speed blender.
Blend for about one minute (turn power to high as soon as possible - dates will break down faster and get less stuck in blender). Scrape down sides of jug as needed.
Stop blending when you have a smooth paste. Pour into glass jar and refrigerate until needed.
Tried this recipe?Leave a rating above and mention @vancouverwithlove or tag #vancouverwithlove on Instagram!
Notes
- Any kind of pitted dates work. I choose small dried dates rather than medjool dates to save money.
- Store date paste in airtight container in fridge up to 3 months.
- ALWAYS check for pits before blending. Even if the packaging says dates are pitted, occasionally you'll find a stone.
- If you have a powerful blender, you can get away with not soaking your dates! Just skip this step and blend dates and hot water together.
Nutritional information per serving
Serving: 1tablespoon | Calories: 59kcal | Carbohydrates: 15.6g | Protein: 0.5g | Fat: 0.1g | Sodium: 1mg | Potassium: 137mg | Fiber: 1.7g | Sugar: 13.2g | Calcium: 8mg | Iron: 0.2mg
If you’ve tried this easy date paste recipe,please leave a commentor tip for others below!
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