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Do you want to cut out refined sugar from your diet? I’ve got an amazing alternative natural sweetener for you! Stick with me and learn how to make quick and simple date paste to add to many recipes!

During my journey of cutting out almost all refined sugar, I needed to find an alternative because I still wanted the option of having that sweet treat when I wanted it. After discovering my moist blueberry muffin recipe, I concluded that date paste was the key ingredient in making them so incredibly moist.

You might think…. “Yuck, I’ve hated the taste of dates for years.” But I promise you, incorporating date paste into your recipes will keep you away from refined sugars and can enhance the flavor of baked goods, add rich sweetness to smoothies, or give sauces a caramel-like consistency.

The best part is that it is quick to make (about 10 minutes).

For thousands of years, people who lived in desert regions have depended on dates as a complete sustenance with goat or camel milk.

Dates: Should I Buy Pitted Dates or Unpitted Whole Dates?

You will need pitted dates for date paste. This means that the pits need to be removed from the fruit. It is completely your choice to buy either pitted dates or unpitted dates. Although unpitted dates are a bit softer, you have to slice the little fruit length-wise and pop out the pits.

Personally, I prefer pitted dates because most of the work is done. You just need to feel the dates or bend them a bit to make sure the company didn’t miss any pitts. 

Where To Buy Dates Or Date Paste?

You can find dates at many health food stores, specialty stores, grocery stores, and supermarkets. They are usually in plastic boxes with lids on them in the produce aisle or where the nuts are located.

If you wish to purchase date paste, you can also find it in many health food stores, specialty stores, grocery stores, and supermarkets. You will most likely find this in the natural sweetener aisle where you will also find pure maple syrup, agave nectar, and honey. 

Amazon has a few options available here that I have used and love. Being able to shop online is such a great option since you can always check the customer reviews. 

• Date Paste
• Dates

NOTE * When shopping for pitted dates, make sure that the ingredients label only lists dates. Many companies add sugar to their products, and we are trying to reduce and avoid this.

Health And Nutritional Benefits Of Date Paste

This little fruit is a ‘forgotten’ powerhouse of health benefits!  One of the health benefits of date paste is the fiber content.

It’s not a secret how important it is to include fiber in our lifestyle. It helps contribute to intestinal health, prevents constipation, and maintains our healthy digestive system. It also helps that dates can be used in the preparation of fibre-based foods and dietary supplements.

Date paste also is remarkably rich in multiple vitamins and minerals which is amazing!

In addition to your daily multi vitamin, Dates have been reported to have at least 15 different minerals such as magnesium, manganese, phosphorus, iron, calcium, potassium, sodium and zinc. The percentage of each mineral in dried dates varies between 0.1 to 916 mg/100g of date flesh. Dates also have high levels of copper, selenium, potassium and magnesium, average concentrations of manganese, iron, phosphorus, cobalt, fluorine, zinc and calcium.

The chart below shows additional nutritional benefits date paste has which can lead to numerous health benefits and give a boost to your overall well-being.

How To Make Date Paste At Home

To begin, you will need:

• Pitted Dates
• Stainless Steel Cooking Pot
• Food Processor or Hand Blender
• Glass Measuring Cups

Start by measuring 1 ¾ cups of water into a pot.  

Add 3 cups of dates into the pot. I usually give them a bit of a squish to make sure there are no unexpected pits. The pits are taken out mechanically so it has happened where I have found a pit or 2 left in the dates.

Once your dates are in the pot place the cover on and bring to a boil.

Once the pot is boiling, turn the temperature down the medium. Turn on the timer for 8 minutes of constant boiling. 

When the time beeps, take the dates off the stove but keep the lid on for about 5 minutes.

Next, transfer the dates to a food processor or use this hand blender to blend the dates until they form a smooth paste, scraping down the sides as necessary. If the mixture seems too thick, you can add a small amount of water. 

 Blend until you achieve a thick and creamy consistency.

And Voila! Check out the amazing smooth but thick texture of the paste. This homemade date paste can be stored in an airtight container in the refrigerator for up to 5 days.

You can also use the date paste immediately in recipes.

Substituting Date Paste For Sugar Ratio

The ratio is generally 1:1, meaning you can use the same amount of date paste as granulated sugar in most recipes. 
I use it a bit more since we like things to be ultra-moist. For example, if a muffin recipe calls for 1 cup of sugar, I use 1 ½ cups of date paste. You can always experiment with your recipes to see what your family likes the most.

Conclusion

In conclusion, embracing date paste’s natural sweetness and healthy versatility will enhance your taste buds while curbing your sweet tooth for refined sugars. It is an ideal alternative to refined and artificial sugars.

Don’t be afraid to experiment with date paste to add more vitamins, minerals, and antioxidants to your body. Date paste is vegan and gluten-free which makes it a wonderful option for specific dietary needs and a healthy conscious lifestyle.

Dates have been used for thousands of years for culinary purposes. Let’s date paste around for another thousand years by passing the tradition down!

Have any tips or tricks that you have used with date paste? I’d love to hear about them in the comments below!

Thanks and keep on moving!

-C xx

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**Disclaimer: I am not a doctor or health professional of any kind. I am a random girl on the internet providing you with information backed with scientific links for your educational purposes. These are my own experiences I share that have had a positive impact on my health. Everyone is different and will get different results. Please talk to your health professional before changing anything to your lifestyle/diet to ensure your safety.**

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