Dates are the best natural sweetener, loaded with fiber (10% daily requirement), and essential minerals like calcium and iron and magnesium.
And they do not cause glucose spike which work against weigh-loss. Remember though that date-sweetened treats taste less sweet than, say, maple syrup-sweetened desserts.
I found the most effective way to create a paste is using the ration of 2 parts dates to 1 part water though depending on the strength of your blender, you might need to add a bit more water to allow for blending. Just try not to water it down.
Dates are found in hot-dry climates such as the middle east, Africa and California. I find them most often in the produce section of a fine supermarket. I use medjool dates in this recipe. I have heard that deglet dates also work, however deglet have less nutritional value then medjool.
So, you see, date paste is a more nutritional option than maple syrup, so it is worth the work.
It is true that a high speed blender or a food processor is best to create a smooth creamy date paste, however I can recommend one tip, simply chop the soaked, pitted date meats into as tiny bits as you can with a sharp knife. These bits will puree must faster and more successfully than non-chopped dates.
I store my date paste spread in jars in the refrigerator, and in the freezer, some spread thin in glass sandwich storage containers, so I can simply break off chunks when I need it for blended recipes such as smoothies.
The Sugar Substitute Argument
Did you know there is one? Well, you do probably know that the answer to question what is the “best” sugar substitute depends on what is “in” at the moment. A moving target, of course, but I wanted to at least pass on some of the current conversation so you can decide for yourself which is best.
One point of view is that any sugar substitutes with fructose are a danger and cause disease. This means agave, coconut nectar, dates and maple syrup are out, and brown rice syrup, which is primarily glucose, no fructose, is in.
Another point of view is that brown rice syrup is nutrient-devoid because it is basically boiled rice, destroying all nutrients, and that glucose causes a dangerous sugar spike. This team suggests plant-based dates and maple syrup are healthier, even though they have fructose, because they are not processed, and are full of nutrients. And that yes, like any sugar, should be consumed in moderation.
Now you know some of the argument, what do you think?
How to: Ultimate Date Paste Tutorial {healthy sugar substitute}
Homemade Date paste, nature's best natural sweetener
Ingredients
- 1 cup Medjool dates (10-12 dates, pitted and soaked at least one hour)
- 2/3 cup water
- 1 tsp lemon juice
Useful Equipment
Instructions
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Set dates to soak at least 1 hour or overnight; rinse and pit dates after soaking
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Blend water and dates and lemon juice until it becomes a smooth paste.
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Store as a paste in a glass jar in the refrigerator, or in the freezer in 1/2 cup containers.
Dee Dine is the recipe developer and writer behind Green Smoothie Gourmet. She shares her super healthy wholesome recipes on her blog and her Instagram that she feeds her family and friends. She gravitates toward recipes that are fast to create, plant-based, nutritious, easy, and use familiar ingredients. And chocolate is always a good idea! More about Dee.
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