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Date paste is really easy to DIY and make yourself at home. It has many uses to replace refined sugar, maple syrup, or coconut sugar in brownies, cakes, cookies, and more. Learn how to make date paste with only 2 ingredients and no soaking! Whole food plant based desserts are great to use date paste to keep them nutrient dense. #datepaste #wfpb #plantbaseddesserts #norefinedsugar #2ingredients #eattolive #nutritarian #wholefoodplantbased

It is really easy to learn how to make date paste. It’s actually easier than trying to find it at your local store or even online! Date paste is a healthy alternative to refined sugar, maple syrup, or coconut sugar when baking desserts. Making date paste only requires 2 ingredients and a food processor. No soaking required with this recipe!

dates in a bowl are healthy & nutritious whole plant food

Are dates good for you?

Dates are a whole plant food with natural sweetness so they are a perfect substitute to use instead of refined sugars. While maple syrup & coconut sugar are technically whole foods, they don’t have any fiber or near the amount of nutrients that dates do.

Date paste is just dates blended with water so none of the fiber or nutrients are removed.

Keeps you regular – dates are good to keep you regular and relieve constipation due to the fiber & magnesium.

Minerals for bone health – dates contain minerals like magnesium, potassium, phosphorus,, calcium, and manganese which is good for bone health and can help prevent osteoporosis.

Low glycemic index – dates can help maintain blood sugar and doesn’t cause a spike in blood sugar levels even eaten alone or with a meal.

Good for immunity – dates are a good source of antioxidants, Vitamin C, and Vitamin D which is good for immunity. Some of the antioxidants contained in dates are flavonoids, carotenoids, and phenolic acid. These antioxidants may lower the risk of cancer, diabetes, Alzheimer’s disease, and macular degeneration.

Reduce cholesterol – the fiber in dates can help lower cholesterol by binding with it and removing it from your body.

what kind of dates to use to make date paste

What kind of dates to use

I used California Pitted Dates I got from Aldi in sealed bags. You can use Medjool dates or fancy dates as well.

They need to be on the fresher side so that you don’t have to soak them. They should be slightly moist to the touch. If the dates are dry, then you may need to soak them in warm water for at least an hour to soften them up.

Where to buy dates

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Dates can be found at most any normal grocery store. There are usually bagged dates by the dried fruits (near the raisins) and then sometimes the Medjool dates can be found in clear containers in the produce section. Some stores like Whole Foods and Central Market sell dates in bulk.

You can also buy dates online from Amazon and have them shipped to you!

How to remove the pits from dates

I like to buy dates that are already pitted, but then I still chop them in half and then lengthwise to make sure there are no pit fragments left. I’ve made the mistake of not doing this and ended up with pit fragments in my dessert so I had to throw it out… Take the time to check! You will be glad you did.

You can also buy whole dates that haven’t had the pits removed. You remove the pits by slicing the side open lengthwise and removing the pit. It’s a sticky process!

Baking with Date Paste in Dessert Recipes

Substitute date paste instead of refined sugar

Date paste is a great substitute for refined sugar, brown sugar, coconut sugar. Date paste can be substituted with a 1:1 ratio instead of sugar, coconut sugar, or brown sugar. You get light sweetness and more nutrients!

Try this Easy Vegan Instant Pot Chocolate Cake with date paste!

Substitute date paste instead of maple syrup

Date paste can also be substituted for maple syrup. Because maple syrup is a liquid, you should use a 2:1 ratio of date paste so that your baked item doesn’t come out too dry. So if an recipe calls for 1/4 of maple syrup, then you should use a 1/2 cup of date paste.

how to store date paste

How to store date paste

Date paste can be stored in your refrigerator in an airtight container like a mason jar for 2-3 weeks so you can make a large batch ahead of time to always have some ready when you need.

Date paste can also be frozen for several months. Put the date paste in freezer storage bags so it is easy to thaw under running water.

Dessert Recipes you might like:

Date paste is really easy to DIY and make yourself at home. It has many uses to replace refined sugar, maple syrup, or coconut sugar in brownies, cakes, cookies, and more. Learn how to make date paste with only 2 ingredients and no soaking! Whole food plant based desserts are great to use date paste to keep them nutrient dense. #datepaste #wfpb #plantbaseddesserts #norefinedsugar #2ingredients #eattolive #nutritarian #wholefoodplantbased

If you try this recipe, please comment below and let me know how it turned out for you!

How to Make Date Paste

Date paste is a healthy alternative to sugar or even maple syrup. It has lots of fiber and minerals. Most recipes can use this date paste substitute at a 1:1 ratio. Use double the amount of date paste when subbing for maple syrup so it doesn't turn out too dry.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Dessert
Cuisine: American, Whole Food Plant Based
Keyword: how to make date paste, no-soak date paste, sugar substitute
Servings: 32 tablespoons
Calories: 40kcal
Author: Kim Murphy

Ingredients

  • 16 ounces pitted dates 2 cups packed tightly
  • 1/2 cup water

Instructions

  • Chop the dates to double check that there are no pit fragments. This will also help them blend easier.
  • Using a food processor with an S-Blade, combine the chopped dates & water.
  • Blend until smooth, scraping down the sides as necessary.
  • Store date paste in an airtight container in the refrigerator for up to 3 weeks.

Notes

If your dates are fresh they will be slightly moist and will not need soaking.  If your dates are older they may be more dried out and I would recommend soaking them in warm water for about an hour to soften them up.
Sub date paste 1:1 for refined sugar, coconut sugar, or brown sugar.
Sub date paste 2:1 for maple syrup (double the amount of date paste for what the recipe calls for maple syrup)

Nutrition

Serving: 1tablespoon | Calories: 40kcal | Carbohydrates: 11g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 93mg | Fiber: 1g | Sugar: 9g | Vitamin C: 1mg | Calcium: 6mg | Iron: 1mg

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