A lower glycemic alternative to sugar, date paste is a healthier way to sweeten just about anything. Find out how to make date paste at home.
Date Paste is probably one of the best alternative sweeteners around – besides Maple Syrup and Raw Honey. Chances are you may have heard of dates, but you probably haven’t ever had date “paste”.
As a kid, we ate lots of dates. So many dates that we quickly realized that, if anything, they made you go to the bathroom.
In a hurry.
It’s true too – all these years later, when I hear the word dates, immediately it conjures memories of time in the bathroom.
Or, as my kids would say, #2. 💩💩
I’d love if if you kept reading so we’ll leave it at that. ☺
Dates are sticky and moist. When eaten, they can help move stuff through your body fairly quickly – they wrap up the flavor of vanilla and brown sugar together in one.
Soak the dates in hot water and pulse in the food processor to make a nice, thick paste that is a wonderful alternative in baked items that are heavy (like breads, cookies, etc.) It might not be a great option for lighter pies, and crusts though – so weigh your options.
When you substitute the refined sugar in your recipes with dates, you are adding a natural sugar that is more easily absorbed.
Because they are high in fiber, they are on the low glycemic index. That, in turn, supports your blood sugar levels and helps you stay full for a much longer period of time.
I love using dates to make homemade Date-Sweetened Mexican Horchata for my kids. Sure, I could use sugar or maple syrup but I feel better about using dates. Plus, it helps them stay regular. Win-win for me.
We always have dates at home so it only takes a few extra minutes to turn dates into date paste.
Dates are:
- Low on the glycemic index
- High in fiber
- Rich in copper, magnesium, sulphur and phosphorus
- High in invert sugars, making for “fine” sugar that is best used in baking smoother products
Invert sugars are great for things like fondants, and baked goods that require a smoother texture. One of the best parts about invert sugars besides it’s fine texture is it’s ability to attract moisture. That means it can make your baked goods deliciously moist.
How to Make Date Paste
Making date paste is relatively easy ~ soak the dates in hot water for 30 minutes – 1 hour, then process with just a little of the water from soaking. You can use your high quality blender (Vitamix, BlendTec) or you can put in the food processor and pulse there instead.
Store in a tightly covered container when done. Date paste will keep for up to two weeks when refrigerated, or for several months in the freezer.
- 2 C. Medjool Dates
- Water, to cover the dates
- In a Pyrex measuring cup, add the 2 C. of dates, making sure the stems and seeds have been removed.
- Cover the dates with just enough water to allow them to soak - you want to make sure the water is hot.
- Let soak for 30 minutes to 1 hour.
- Drain the dates, and reserve the liquid.
- Put the dates in the blender or food processor, and process them by adding the soaking liuid 1 tablespoon at a time until the mixture is smooth and thick.You may use 1/4 - 1/2 C. of total liquid depending on the length of time your dates soaked.
- Spoon into a tightly covered container when done. Date paste will keep for up to two weeks when refrigerated, or for several months in the freezer.
- Replace the refined sugar in your baking recipes with date paste at a ratio of 1:1 -- preferably dense items (baked goods) but not light items.
