Date Paste is a delicious all natural sweetener that reminds me of the taste of salted caramel. The smooth texture and deep flavour reminiscent of molasses is an excellent healthy alternative to sugar in baked goods. In baking, the flavour is subtle and won't overwhelm the flavours of other ingredients.
My recipe for Date Paste is simple to make using only three ingredients. Although Date Paste is also available in stores, it is very expensive. You can easily make your own at home and it will last in your fridge for two to three months and in your freezer for up to a year. Double or triple the recipe and have it on hand for the the next time you decide to bake something healthy and delicious. This is a great way to sweeten cookies, muffins and treats for your children.
More Naturally Sweet Recipes:
- Cottage Cheese Ice Cream (sweetened with banana)
- Peanut Butter Black Bean Brownies (sweetened with maple syrup)
- Coconut Flour Cookies (sweetened with maple syrup)
- Green Smoothie Chocolate Muffins (sweetened with coconut sugar)
- Carrot Cake Energy Bites (sweetened with maple syrup)
One of the healthy aspects of Date Paste is that it contains the pulp and fibre of the dates. My recipe also includes miso which is optional but highly recommended. Most date paste recipes call for only dates and water and perhaps a pinch of salt. I wanted to include white miso paste as it really enhances the caramel flavour of the dates adding depth with its bold and salty umami flavour. Miso is also packed with nutrients and probiotics. The combination makes my date paste not only nutritious but irresistable!
(If white miso is difficult to obtain in your area, you can still go ahead and make my date paste recipe. Just replace the miso with a pinch of salt.)
For More Healthy Date Recipes:
- Tahini Stuffed Chocolate Covered Dates
- Date Oatmeal Cookies
- Date Sweetened Pudding
- Date Sweetened Cookies
Frequently Asked Questions
Date paste is made from the whole fruit and so has the benefit of eating whole fruit as it still contains the pulp and fibre. White sugar adds empty calories while dates are rich in vitamins, minerals and antioxidants. Dates also have a lower glycemic index than sugar and so will not result in blood sugar spikes the way white sugar does. Because of the fibre in dates, their glycemic index is even lower than honey and maple syrup
I recommend using Medjool dates because of their many health benefits. Medjool dates have historically been a part of the healthy Mediterranean diet. They help regulate blood pressure due to the significant amount of potassium they contain, preserve vision as they are high in beta-carotene and reduce cholesterol as the high fibre helps clean out plaque in the artery walls. In addition, Medjool dates provide natural energy and help regulate hormones and metabolism.
Miso enhances the caramel flavour of the dates adding depth with its bold and salty umami flavour. Miso is also packed with nutrients and probiotics.
Date paste can be stored in the refrigerator for up to 3 months and in the freezer for up to a year. Make a few batches at once and store for later!
Pour boiling water over 2 cups of dates, just enough to cover. Allow the dates to soak for one hour.
Reserve 1 ½ cup of the date water. Drain the dates.
Blend the dates in a blender or food processor with the miso paste and ¾ cup of the reserved liquid. Scrape down the sides of the blender and continue to blend until smooth.
Add more liquid if necessary to a achieve a smooth consistency.
Pour into a clean jar. Enjoy!
What are some ways to use Date Paste?
- spread on toast with peanut butter
- sweeten a latte
- sandwich between two oatmeal cookies
- sweeten oatmeal
- sweeten plain yogurt
- add a sweet element to homemade salad dressing
- use as the sweetener in marinades for meats
- sweeten chia pudding
- sweeten smoothies
- use as a sugar substitute in your cinnamon roll filling
- use as a sugar substitute in your baking.
More Recipes to Enjoy
Peanut Butter Swirl Black Bean Brownies
These peanut butter swirl black bean brownies are so fudgy and so delicious. The texture can’t be beaten! They seriously are like fudge.
Oat Flour Brownies are a must-try recipe! These gluten-free peanut butter brownies are chocolatey, fudgy and everything you want a brownie to be but with a healthy twist.
Imagine a rich, creamy and delicious ice cream that is also healthy, naturally sweetened and high in protein! This Cottage Cheese “Nice Cream” is the perfect refreshing dessert or healthy evening snack.
Homemade Date Paste
- 2 cups Medjool dates lightly packed
- 1 cup reserved water from soaking the dates (start by adding ¾ cup of reserved water and add more if desired)
- 1 tablespoon white miso paste
- Boil water.
- Pour boiling water over 2 cups of dates, just enough to cover. Allow the dates to soak for one hour.
- Reserve 1 ½ cup of the date water. Drain the dates.
- Blend the dates in a blender or food processor with the miso paste and ¾ cup of the reserved liquid. Scrape down the sides of the blender and continue to blend until smooth.
- Add more liquid if necessary to a achieve a smooth consistency.
- Pour into a clean jar. Enjoy!
If you make this recipe please leave a comment and give this recipe a rating! I aim to respond to every single comment. I am so grateful when you trust me and try one of my recipe creations in your own kitchen. I love to hear how it went! Let’s connect on Instagram and tag me in your food pics!
‘Til next time,
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