Easy Date Paste Recipe

I don’t believe a more whole and healthy sweetener exists than date paste. For a long time I’ve been making and using this date paste recipe as a natural sugar replacement – in baking, cooking, smoothies… you name it. 

If you’re trying to avoid refined sugar, there are few substitutes as whole and sweet as dates. You could opt for maple syrup or honey (which you have to for some liquids like tea), but then you miss the awesome health benefits of dates, like vitamins, minerals, and most of all, fiber. 

What Are Dates?

Originating from date palm trees in the Middle East, dates are small, round yellow fruit that grow on sticks. They can be eaten fresh, but around the world they are more familiar in their dried form, which is soft, brown, wrinkled, and deliciously sweet.

Pregnancy and Dates

There are many reasons people may eat dates medicinally, but no demographic hears about dates quite as often as pregnant women. 

Prospective studies have shown significant positive results comparing women who regularly ate dates in late pregnancy with those who didn’t. In the group that did, findings included higher likelihood of spontaneous labor, higher cervical dilation upon hospital admission and higher proportion of intact membranes. 

Plus, the date-eaters had shorter early labor, significantly less need for pitocin and less intervention overall.

What Is Date Paste?

Date paste is a sweet, sticky paste made from blending dates plus a little water, if necessary. Date paste is a great substitute for other sweeteners (like sugar, syrup, etc). in most cooking and baking. 

Ingredients for Date Paste

This is the best part – there is really only one ingredient for date paste, and it’s, drumroll… dates! Okay, you can add a little water too if necessary. But that’s it. 

Health Benefits of Dates

Dates: There may only be one ingredient in date paste, but it is full of awesome vitamins and minerals. High in copper, iron and vitamin B6 (the mood stabilizing vitamin), dates are also a hefty source of fiber. Dates also have one of the highest levels of antioxidants compared to other dried fruit. 

As anyone who has been pregnant knows, dates are commonly suggested to induce natural and easy labor, and are also recommended for postpartum healing. 

How To Make Date Paste Healthy & Whole

I make date paste because it naturally is whole and healthy.

You can always make things healthier by avoiding harsh pesticides and buying organic. You could also see if there are containers that are bpa-free, but the kind of containers dates come in usually don’t list that. 

Remember: This is just a guide for informational advice, not to make you feel bad about your ingredients. Groceries are wildly expensive these days, so pick what you can afford and do the best you can. No guilt, no shame.

Blender Or Food Processor?

I have tried making date paste in a blender and the results are mixed. If I’m making a large batch it works okay with some water added, but nothing beats a food processor when it comes to pastes.

How To Make Date Paste

Soak The Dates:

I always begin my date paste recipe by soaking the dates. You don’t have to if you are using a really powerful blender or food processor, but it does make things easier on the machine. (And we want to preserve our machines!)

I use and highly recommend the Cuisinart Food Processor since it is so darn powerful. Here is my affiliate link to check it out, and if you buy it there is no additional cost to you: Cuisinart Food Processor.

I grab however many dates I’m using, cover them in a mug or glass container with warm or hot water, and let them sit for at least 5 minutes. The longer they soak, the quicker and easier they will break down into paste.

Process The Dates:

When the dates have been soaked, add them to a food processor. Add water to thin it out if desired (the soaking water works great for extra sweetness). 

The thicker the paste (the less water), the more concentrated the sugar will be. 

That’s it!

How Much Date Paste Do You Get?

For every cup of dates (about 10-12 Medjool dates) plus 1/2 cup water for processing, you get 1 cup of date paste.

How To Store Date Paste

Store in an airtight container in the fridge for at least a week or two. If you plan on storing it long-term, just check for mold or funky smells whenever you use it. Some people say you can store it up to 3 months, but I have found mine doesn’t stay fresh quite that long. 

You can also freeze the paste for up to a year if desired. 

Wondering how to use date paste? The possibilities are truly endless, but you can start with these recipes sweetened with date paste below:

• Lemon Almond Flour Muffins
• Denningvleis (Sweet and Sour Lamb)
• Banana Date Smoothie
• Cranberry Sauce

In The Mood For A Sweet Treat?

Try this delectable pumpkin pie! It’s sweet, earthy and packed with nutritious spices. Delicious any time of year!

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Yummiest Pumpkin Pie

Date Paste

Date paste is an easy and healthy sugar replacement in many recipes, full of vitamins, minerals and fiber.

5 from 2 votes

Print Pin Rate

Course Dips, Dressings & Sauces

Prep Time: 5 minutes minutes

Cook Time: 2 minutes minutes

Servings: 8

1x2x3x

Equipment

• Food Processor

Ingredients

• 1 cup dates
• 1/2 cup hot water filtered

Instructions

• Cover the dates in a mug or glass container with water, and let them sit for at least 5 minutes. The longer they soak, the quicker and easier they will break down into paste.
• When the dates have been soaked, add them to a food processor and blend or pulse until a paste is formed. Add water to thin it out if desired (the soaking water works great for extra sweetness). The thicker the paste (the less water), the more concentrated the sugar will be.
• Store date paste in an airtight container in the fridge for up to 2 weeks (or as long as it’s fresh).

Nutrition Facts

Date Paste

Serving Size

 

2 tbs

Amount per Serving

Calories

51

% Daily Value*

Fat

 

0.07

g

0

%

Sodium

 

0.37

mg

0

%

Potassium

 

120

mg

3

%

Carbohydrates

 

13

g

4

%

Fiber

 

1

g

4

%

Sugar

 

11

g

12

%

Protein

 

0.45

g

1

%

Iron

 

0.19

mg

1

%

* Percent Daily Values are based on a 2000 calorie diet.