How to Make Date Paste
Date paste is a versatile, whole-food sweetener. Here’s how to make it.
Are you trying to cook more with whole, real food and eat less processed junk? If yes, you’ll probably want to limit your intake of refined sugars (i.e. white, granulated sugar and corn syrup). However, this doesn’t mean you can’t ever eat anything sweet. Fruits are naturally sweet- and they’re good for you! One fruit you might not eat too much is dates. So let’s learn about dates and how to make date paste to naturally sweeten your meals!
Nutritional benefits of dates
Dates are a good choice for a sweetener in a whole food anti-inflammatory diet. Why?Because you are eating the whole fruit, not a refined version of it. And this whole fruit comes with a ton of nutritional benefits, like fiber and a variety of vitamins and minerals. Medjool dates provide iron, potassium, vitamin B6, magnesium, and copper. They are a rich source of antioxidants, and thanks in part to their high fiber content, promote healthy digestion. And, dates can have a positive effect on your gut, which is your first defense against diseases. One thing we can do to keep our gut healthy is feed it fiber-rich and prebiotic foods. Dates check both boxes. Studies also suggest that dates can increase the growth of beneficial bacterias in your gut and inhibit growth of colon cancer cells (see this more detailed explanation from Nutrition Facts).
Just don’t forget this is still a source of sugar! It’s better for you than refined white sugar, but still should be eaten in moderation (there are about 16 grams of sugar in one Medjool date).
What kind of dates should you buy?
You’ll most likely find two kinds of dates available locally- Deglet and Medjool dates. Deglet dates are smaller and sticky, while Medjools are larger and plump. Personally I prefer Medjool dates for their flavor but they are more expensive. So I usually keep some of both kinds on hand and treat the Deglet dates as my “everyday” sweetener- like I’ll pop one into a smoothie, for instance or even use them to make date paste (as I describe below). When I’m making a special dessert that requires dates, I’ll usually use Medjool dates.
Medjool (left) and Deglet (right) dates.
How to use dates to sweeten your plant-based meals
In this post I’m going to teach you an easy way to make date paste- a somewhat liquified version of dates. But first let me suggest a few ways you might incorporate whole dates into your life (if you’re not already a date lover!).
There are countless ways to use date paste in the plant-based kitchen.
Dates can’t be used for all desserts. By that I mean, some dessert recipes really won’t work well with dates, especially if it’s a recipe that will be baked or that calls for liquid sweeteners. But there are many ways we can use dates in desserts and non-desserts. When I’m having a sugar craving, sometimes all it takes to satisfy me is a date filled with peanut butter or a couple pecans. Other uses of whole dates include:
Sweetening and holding together no-bake pie crusts, granola bars and energy bites.
Sweetening a smoothie. Just toss one or two dates into the blender. For example, try making this chocolate nice cream or a creamy kale smoothie.
Chopping up a date into overnight oats or hot oatmeal.
Adding chopped dates to granola.
Date paste is super easy to make and could become a regular part of your weekly meal prep. Basically we’re talking about blending dates together with water to create a paste that can be used to naturally sweeten things like:
Oatmeal
Salad Dressings
Stir Fry Sauces
Hot chocolate
Many dessert recipes
Date paste will only take a few minutes of on-hands time in the kitchen. Most of the work happens while the dates soak in water to soften. So about five minutes on the weekend to have a healthy sweetener all week? I’m on board.
Date Paste
Makes about 1 cup
Ingredients
1/2 cup packed, pitted dates (Medjool or Deglet)
1 cup water
Optional flavor add-ins:
1/2 teaspoon vanilla extract
1-2 teaspoons fresh squeezed lemon juice
Pinch or two of citrus zest
Pinch of a warming spice like cinnamon or nutmeg
Directions
Place the dates in a bowl and pour the water over them to cover. Allow the dates to soak in the refrigerator for 2-4 hours or until they are very soft and rehydrated. The timing will all depend on how dried out vs plump the dates are in the first place.
Soak dates for 2-4 hours in the fridge.
Next, place the dates and a bit of the water into a blender, and add any optional flavors. For example, a bit of vanilla or some lemon zest. Choose what you like. Experiment. Or, just make a plain date paste!
Blend till you have a smooth, paste-like consistency. Depending on the power of your blender, you may need to add a bit more water to get the dates to blend completely. I usually use my “magic bullet” personal sized blender to make date paste and it works just fine.
Store the date paste in an airtight container in your fridge. It should be good for at least a week. Alternatively, you can freeze it and it’ll keep for a couple months.
