Learn the easiest method to make Date Paste at home to use as a no-added-sugar sweetener. This is a great option for naturally sweetening baked goods, yogurt, oatmeal, and more!
I make as many added-sugar-free snacks as I can, but there are times when food just tastes much better with a little sweetener. I usually reach for fruit-based sweeteners first, especially with recipes for toddlers, and while banana and applesauce are the most common, date paste is a great option.
This natural sweetener is a more neutral sweet flavor, versus the distinct flavor you get when you add mashed ripe banana to a recipe. And date paste is easy to stir into oatmeal, yogurt, or cottage cheese and to spread on toast when you want just a hint of sweetness.
And the really great news? It’s SO easy to make and store!
(You might also like my Blueberry Chia Jam and my Blueberry Sauce as other ways to make simple foods taste great for kids.)
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Ingredients You Need
Here’s a look at the ingredients you need to have on hand to make Date Paste so you know what to pick up from the store or have ready.
- Medjool dates: These are my preferred dates for making date paste as they have a pure sweetness and soften really nicely when simmered. Look for them in the produce aisle of your supermarket as they are most typically sold as a fresh food.
- Water: The only other ingredient you need to make this recipe is water, which helps the dates plump up and soften enough to be easily blended. Tap or filtered water both work great here.
Step-by-Step Instructions
Here’s a preview of how to make this Date Paste so you know what to expect from the process. Scroll down to the end of this post for the full information, including the amounts and the timing.
Step 1. Remove the pits from the dates and cut up roughly with kitchen scissors.
Step 2. Add to a small saucepan with water.
Step 3. Simmer until the dates are very, very soft and most of the liquid is absorbed.
Step 4. Blend smooth to make the date paste.
Frequently Asked Questions
I prefer to use Medjool dates, which are sold in the produce aisle most often, to make date paste. They plump nicely, blend easily, and have a mellow sweetness that works well with many foods.
You can use it to sweeten oatmeal and yogurt, or you can use it in muffin recipes to replace granulated sugar as you like. It’s also great on toast with a little peanut butter.
Dates are a fruit, so they are considered to be natural sugar. They are still a form of sugar, but they are a great way to sweeten foods for little kids.
How to Store
Store cooled Date Paste in an airtight container in the refrigerator for up to a month. Or freeze in a freezer-safe container for up to a year.
You can also make small portions by freezing the Date Paste in an ice cube tray, then transferring the cubes to a freezer bag. Then you can add one to a bowl of warm oatmeal and stir it to melt and sweeten.
Best Tips for Success
- Use Medjool dates for the best flavor and remove the pits.
- Use to sweeten oatmeal, plain yogurt, or cottage cheese, or spread on toast with peanut butter or other nut or seed butter.
- You can also omit the granulated sugar in my recipes for toddler muffins and use about ¼ cup of this to naturally sweeten.
I’d love to hear your feedback on this post, so please rate and comment below!
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Remove the pits from the dates.
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Cut dates into pieces with a pair of kitchen scissors or a knife and cutting board.
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Add the dates and water to a medium pot. Bring to a simmer over medium heat and simmer (with small bubbles) for about 35 minutes.
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Let cool briefly, then blend very smooth in a blender. (You can also use a food processor for a slightly less smooth version.) Transfer to a storage container.
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Cool completely and store, or serve or use in recipes.
- Store cooled date paste in an airtight container in the refrigerator for up to a month. Or freeze in a freezer-safe container for up to a year.
- Use to sweeten oatmeal, yogurt, or cottage cheese or blend into smoothies.
- Stir a little into a muffin recipe to add natural sweetness.
Serving: 0.25cup, Calories: 79kcal, Carbohydrates: 21g, Protein: 1g, Fat: 0.04g, Sodium: 3mg, Potassium: 197mg, Fiber: 2g, Sugar: 19g, Vitamin A: 42IU, Calcium: 20mg, Iron: 0.3mg