This date paste recipe uses very few simple ingredients and is the perfect healthy sweetener. It can be used in so many ways and is so easy!
This post was originally published on 2/1/2014
Sugar has been a topic of debate for a while now, with so many schools of thought it’s hard to keep track. Am I going to die if I eat it? Will my kids become monsters? Sometimes I feel like the scare monger tactics out there are a little much.
After some waffling on my part, I decided that sugar is not the atomic bomb it’s positioned to be. While it shouldn’t be your main source of nutrition, it’s still ok to eat.
Table of Contents
Ingredients
If you’re going to be adding the date paste to a recipe, all you need are dates and water.
However, if you’re enjoying it raw, like as a spread, you’ll need the following ingredients:
- Pitted Medjool dates
- Dairy free milk
- Sea salt
- Vanilla extract
How to Make Date Paste
Making date paste is really the only way to do it, do they even sell it? If they do, I can guarantee that it’s price marked disgustingly high because they can. All you need to do it:
- Pit your dates if they’re not already seedless.
- Dump everything into a blender or food processor and blend on high until smooth.
If you don’t have a blender or food processor, you can use a fork in a pinch.
- Soak the pitted dates in hot water overnight.
- Then add the soaked dates with the other ingredients into a bowl and use a fork to mash and mix.
- Continue to do this until you get a smoothish consistency. It won’t be as creamy and smooth as using a blender but you will eventually get some date paste you can use.
Tips and tricks
Here are some helpful suggestions when making your own homemade date paste:
- Medjool dates as they are soft, sweet, and easy to find. Another good soft and sweet variety are the Barhi dates.
- If you use something other than Medjool in this recipe you may make a different amount of date paste depending on date size. It may also turn out less sweet depending on the kind you use.
- Make sure to ensure the dates are pitted.
- If you are not using a high speed blender (and using a food processor or regular blender) then you may want to soak your dates in hot water for about 30 minutes to soften them before you make it.
- I use water in the paste I make for recipes but milk in the kind I use raw. I like the creaminess the milk adds when I eat it raw but prefer the water for my recipes as it is more neutral.
- Store date paste in an airtight container in the refrigerator for one month. You can technically store it longer but it will begin to dry out.
- You can also freeze date paste in a freezer safe airtight container.
Recipes with dates
A better option, is to just make a recipe that already uses date paste. I have some recipes already that use date paste (or have a date paste option) or just dates. Give them a try and let me know what you think!
- Chocolate Chip Cookies
- Oatmeal Raisin Pecan Cookies
- Chunky Monkey Cookies
- Chocolate Chip Raisin Macadamia Nut Oat Cookies
- Oatmeal Chocolate Chip Cookie Dough Balls
- Date Sweetened Brownies
- Apple Cinnamon Scuffins
- Yogurt Date Dip
- Dark Chocolate Zucchini Cupcakes
- Dark Chocolate Cupcakes with Salted Caramel Pretzel Frosting
- Pumpkin Molasses Cupcakes
- Frothy Hot Chocolate with Pistachio Milk
- Raw Superfood Balls
- Raw Strawberry Margarita Cheesecake Cups
- Peanut Butter Cup Parfait
- Sriracha Tahini Fudge
Natural Sweeteners
Ultimately, there are only two natural sweeteners: lactose (milk) and fructose (fruits, like these dates!). So when we talk about natural sugars, date paste can be called a natural sweetener without the truth being stretched. Everything else is an added sugar.
But added sugars don’t have to be evil. When looking at which ones are “better” than others, using the glycemic index (GI) value is the best bet. The lower the value, the less your blood sugar spikes, which is the goal.
Everyone has an opinion (we are online aren’t we?) but here is my personal list of fave sugars starting with the ones I use most:
- Date paste– this recipe, duh. Dates are a fruit and legit pure nature. It has a GI index of 38-46 depending on the variety)
- Maple syrup– this comes from the maple tree and goes through a small process before getting to your kitchen, but overall it’s amazing. Probably in my top few sweeteners I use on a daily basis. It’s GI index is 54.
- Honey– yeah I know, not vegan. But as you may have read in my about me page, we eat plant based for health reasons and have no problem with honey. I like the flavor of maple better, so I don’t use honey as often, but it does have a spot in my pantry for its healthy nature. GI index is 58.
- Coconut sugar– this browner sugar has some of it’s nutrients still in it. While sugars are not a nutrient dense food, you will get trace amounts here. When I need a dry sugar with a more brown sugar like flavor this is my go to. You can actually mix this with a bit of molasses and get a brown sugar texture too! Brandi from The Vegan 8 shows you how. The GI index is 54.
- Cane sugar– This is basically sugar with very trace amounts of it’s nutrients left. You’ll notice that it’s tan in color and not as dark as coconut sugar. I also love the look of this one so this is what I use when I need something sprinkled on top. The GI index of this one is 65.
Common Questions
Use as a spread, or as a sweetener. Mix into coffee, yogurt, or any recipe as a sugar substitute.
Yes, although it does still contain sugar. The amount of sugar is less, and there are more nutrients and fiber, making it a healthier option.
While both are natural sweeteners, dates have less calories and sugar than honey, plus more nutrients.
Medjool dates are the most widely used dates in recipes for a reason, they are easy to find, super soft and really sweet. But there are many other date varieties out there. The other two varieties that I see in stores are Deglet Noor and Barhi.
There is a lot of info out there on this, but my humble opinion is that it really depends on the recipe. Baking is a science and when you alter one thing, you often have to play with others.
Date paste acts as both a sweetener and a thickener, so your baked goods can come out super dry if you don’t add more liquid. Also, the texture will change, especially when using it for dry sugar. Expect your baked goods to be softer.
So if you are good at experimenting, I’d start with a 1:1 ratio when subbing for a dry sugar. Make half a batch and adjust as needed. If you’re substituting for a wet sweetener like maple syrup or honey, you will probably need more date paste or an addition of water because the date paste is a thickener as well and will produce a drier result.
More Vegan Alternatives
Having healthier substitutes is great, especially when they’re plant based! Not to mention, when you make homemade recipes, you know exactly what you’re eating!
Healthy Date Paste Recipe
Equipment
- blender or food processor
Ingredients
For date paste on its own:
- 24 pitted Medjool dates , about 2 cups packed (a little over a pound, see notes)
- ¾- 1 1/4 cup almond/cashew/etc milk , start with 3/4 and add more to get the consistency you want
- dash sea salt
- 1 teaspoon vanilla extract
For date paste to use recipes:
- 24 pitted Medjool dates , about 2 cups packed (a little over a pound, see notes)
- ¾- 1 1/4 cup water , start with 3/4 and add more to get the consistency you want
Instructions
For blender method:
- If using a regular blender, make sure to soak your dates in hot water for about 30 minutes before you make it so that they soften enough to get a smooth result.
- If using a high speed blender, put all ingredients inside and blend on high until smooth. You may need to stop and shake a little to get things moving but they will if you keep going.
For food processor method:
- Make sure your dates are soaked as mentioned above in order to get the smoothest results, then add everything into the food processor and blend until smooth. It will take longer with this method, but keep stopping and scraping down the sides.
For fork method:
- If you don’t have either a blender or a food processor, soak your dates in hot water overnight. This will ensure they are as soft as possible.
- Add the soaked dates with the other ingredients into a bowl and use a fork to mash and mix. Continue to do this until you get a smoothish consistency. It won’t be as creamy and smooth as using a blender but you will eventually get some date paste you can use.
Notes
- I usually use Medjool dates as they are soft and sweet and I can find them easily. Another good soft and sweet variety are the Barhi dates.
- If you use something other than Medjool in this recipe you may make a different amount of date paste depending on date size. It may also turn out less sweet depending on the kind you use.
- Make sure to take the pits out before using them.
- If you are not using a high speed blender (and using a food processor or regular blender) then you may want to soak your dates in hot water for about 30 minutes to soften them before you make it.
- Check out this great resource on the different types of dates. I use water in the paste I make for recipes but milk in the kind I use raw. I like the creaminess the milk adds when I eat it raw but prefer the water for my recipes as it is more neutral.
- This recipe makes just under 2 cups, serving size for the nutrition facts is 1/4 cup.
- Nutrition facts are for the water option.
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.
Nutrition
Nutrition and metric information should be considered an estimate.
Angela says
What is the shelf life making this? I read a comment where someone suggested freezing it but if I wanted to add to cereal or oatmeal, how would that work. Thanks in advance.
veggiesdontbite says
Hi Angela! I say in the post to store date paste in an airtight container in the refrigerator for one month. You can technically store it longer but it will begin to dry out. You can definitely freeze it, using ice cube trays works great. If you want to use it daily, then this may not be the best bet, or you could drop an ice cube of it in the oatmeal when cooking.
Betsy says
Thank you so much for this recipe as I am interested in baking again, but not with sugar. I look forward to trying it out very soon. I do use soaked dates to sweeten my raw cacao and frozen fruit smoothies. They are delicious!😘
veggiesdontbite says
Happy to help Betsy! Let me know how it goes!
Andrea Garber says
Hi Sophia, I am new to your website and this is the first recipe I have tried. It is sweet and delicious! A tip for you and your readers, I used a small cookie scoop and place on parchment lined cookie sheet, place in freezer until frozen (they will still be soft but firm) and store in freezer safe container in freezer for use as needed. Thanks for the great recipe and I look forward to others! Take good care and stay safe! Andrea
veggiesdontbite says
I love that tip Andrea!! Thanks so much for sharing. I am thrilled you like it!
Heather says
So, I’m new to the world of dates for a sweetner and I am curious if you’ve ever sweetened your coffee with the date paste?
veggiesdontbite says
Hi Heather! You definitely can do that! I would make it on the thinner side so it mixes in easier.
Nancy says
Hi, You listed cane sugar as being that tan stuff…
Did you know that all white refined sugar is either beet sugar or cane sugar? They aren’t required to put the plant source on the sugar package. So when something has “sugar” in the ingredients, or you buy a pack of regular white sugar, it’s often cane sugar. Not saying it’s bad, just saying your label of cane sugar is a bit inaccurate. So cane sugar isn’t really special or more natural than your cheapest white sugar. Also the tan color often doesn’t mean it’s less refined. It means some of the molasses sugar part has been added back in which makes it look more natural and high class.
veggiesdontbite says
Hi Nancy! Actually there is a range of cane sugars and how they are made. While the source of sugar is the same, the way they are processed us actually different. Some is striped of it’s nutrients completely (the pure white), some has some nutrients added back in (like you said) but some actually does have some of it’s nutrients retained. You just need to look at what you are buying and ask the store to make sure you understand what it is correctly. While sugar is sugar and metabolized by the body the same, the true darker sugars do have some nutrients in them so my point of this was to give people an idea of that range. I am all for white sugar from time to time and any sweetener really, but in general for my every day things, if I am using dry sugar I use the darker sugars because hey, it may not be spinach but a little bit of nutrients versus none at all seems like a win especially since we love the flavor of the darker sugars as well.
Barbara says
After soaking the dates, what should I do with my date water? Do you save it for making lemonade, for example? Or smoothies?
Thanks!
veggiesdontbite says
Hi Barbara! You can use the date water to thin this out to your desired consistency and then the extra you can throw out or use as you wish! Lemonade and smoothies are a great idea!
Angie says
Is the nutrition label meant to cover the entire recipe or are the nutrition facts per serving? If so, what is a serving size?
veggiesdontbite says
Hi Angie, all of this information is in the notes of the recipe. It says “This recipe makes just under 2 cups, serving size for the nutrition facts is 1/4 cup.”
Akosua says
Wow am yet to try the dates paste
Thanks a lot
veggiesdontbite says
You’re welcome!
Dz says
Lovely… Weldone
veggiesdontbite says
Thank you!
Linda St Angelo says
Somehow, I am not seeing the recipe for date paste. Is it just dates and water?
veggiesdontbite says
It’s all fixed now!!