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Date Paste – A Healthy. Raw Sweetener

Date Paste is popular in the raw food world.  After making it a few times myself, I can see why!  I am not a fan of dates-maybe it is their shriveled up wrinkly appearance but when softened with water and blended in a food processor into a smooth paste, then I become a BIG fan!

Date paste is creamy and has an almost “caramel-y” like flavor that I fell for immediately. My favorite way to use date paste is on my oatmeal in place of brown sugar.  I have also used it to sweeten smoothies & chia oats. We have spread it on tortillas, added banana & chia, then rolled up as a healthy snack (post on that coming soon!)  My kids loved these, but FYI, make the date paste when they are not around.  My girls saw the dates soaking and were a bit skeptical to try it.  The second time I made it, I did it privately, and called it “sweetener.”  They ate it up.

So why go to the trouble to make date paste?  Well, first, it is not much trouble.

Second, I like that it is one more way to satisfy our sweet tooth while keeping blood sugar levels stable due to the fiber that dates contain. They are also good source of iron, vitamin A & potassium. They have their fair share of antioxidants and are not processed like most sweeteners are.

I have seen date paste used not just raw, but in all types of baking, like this Banana Date Paste Bread Pudding, which I want to try, it looks awesome!


Date Paste

1 1b Medjool dates

1/2 cup reserved soaking water

Pit and cover dates with water.  Soak for 10 minutes.  Pour off water reserving 1/2 cup.  Process in food processor until desired consistency, adding more water if needed.  Place in a jar and refrigerate up to 2 weeks.


What about you?  Do you look for more healthful ways to satisfy your sweet tooth?

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  • the backburner studio
    September 26, 2012 at 1:54 pm

    I like to put a dash of cinnamon in mine. It gives it a rich, sweeter flavor. Love this stuff! 🙂

  • CeCe
    July 27, 2012 at 1:57 pm

    Compared to honey, what would be the difference in carb load? Hope not too complicated of a question. I ask b/c just put honey in my kids’ oatmeal (for last two days) and they seem to be bouncing off the walls. So searching for something else to sweeten with. Thanks.

  • Jennifer
    July 26, 2012 at 3:56 pm

    Ok, here’s my question: How do you “pit” the dates? I’ve never looked at a date in my life, let alone purchased them. But I am definitely curious about making a healthier sweetener for my family. Thanks! 🙂

  • Amy Bowman
    July 26, 2012 at 4:41 am

    I googled freeze date paste and found this awesome article. She says yes, you can freeze it and also gives some more great ideas on how to use it!


  • archaichocolate
    July 25, 2012 at 2:59 pm

    Thanks for sharing! I have been trying to look for some alternatives to the sweeteners when I am baking. Love that it lasts for 2 weeks!!! I wonder if I could make up a big batch and freeze to use as needed?

  • Watty
    July 25, 2012 at 2:40 pm

    I’m definitely going to try this, but are there any instructions at all? Buy dates, soak them (an hour? 5 minutes?) drain and toss in the food processor?

    Thank you! 🙂

    • Amy Bowman
      July 25, 2012 at 2:43 pm

      Instructions are now up…my brain will work better when kids go back to school! Lol. Thanks for reading!

  • Emily
    July 25, 2012 at 2:32 pm

    Hi! A couple questions: Do you soak them for a long time? When you process them, do you add the extra water or do you pour it off?

    • Amy Bowman
      July 25, 2012 at 2:42 pm

      HI Emily…sorry, forgot to add the ‘recipe’ part. It is up now. Thanks for reading!

    • Emily
      July 25, 2012 at 2:58 pm

      Thank you for posting such neat stuff! 🙂 I follow you on Pinterest, too.

    • Amy Bowman
      July 26, 2012 at 4:41 am

      Hi Emily! You are so welcome. Thanks for thinking it is neat & thanks for the Pinterest follow.