An easy recipe on how to create date paste, a healthy sugar substitute rich in fiber and iron, and without refined sugar. Easy recipe with step by step instructions.
How to Make Date Paste (best healthy sugar substitute)
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.
So making a paste out of date is a terrific way to create a healthy, plant-based sugar substitute.
How to Make Date Paste Without a Recipe
To create a paste without using a recipe, just use the ratio of 2 parts dates to 1 part water. And it is really best to use a high speed blender like a Blendtec to get a really creamy texture.
So how to make date paste?
t’s easy, soak, pit, blend with water. See the steps pictured below.
What Kind Of Dates Are Best for Date Paste?
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 supermarket.
I use medjool dates in this recipe. I have heard that deglet dates also work, however deglet have less nutritional value then medjool and they are smaller.
The best way to soften medjool dates is to soak them the night before. And then don’t forget to pit them before you put them in the blender or you’ll hear a lot of clanking.
Also, PRO-TIP, chop the soaked, pitted date meats into as tiny bits to get a faster puree.
How to Store Date Paste
I store my date paste spread in jars in the refrigerator, and in the freezer, some spread thin in sandwich bags, so I can simply break off chunks when I need it for blended recipes such as smoothies or desserts like these homemade protein bars.
Just to give you a bit more information on the subject of sugar substitution, read on below.
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? Perhaps comment below.
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How to Make Date Paste (best sugar substitute)
Ingredients
- 1 cup Medjool dates (10-12 dates, pitted and soaked at least one hour)
- 2/3 cup water
- 1 tsp lemon juice
Instructions
Prep
- Set dates to soak overnight; rinse and pit dates after soaking
How to Make Date Paste
- Blend water and dates and lemon juice until it becomes a smooth paste.
How to Store Date Paste
- Store as a paste in a glass jar in the refrigerator, or in the freezer in 1/2 cup containers.
Nutrition
Dee Dine is founder of Green Smoothie Gourmet, a plant based recipe blog, and author of the recent cookbook, Crazy Healthy with 4 Ingredients . On this blog you’ll find incredibly easy recipes with hidden veggies for anyone wanting to eat healthier, regardless of diet. Dee has graduate degrees in sciences and journalism. More about Dee Dine here.
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