Looking for a healthy substitute for sugar? Date Paste is an easy, healthy, whole-food, all-natural sweetener with only 2 ingredients.
I’ve always been a dessert fan. Who needs a main dish or a side dish or even bread when you have dessert? I mean let’s just skip the formalities and get straight to the point. The reason we’re here is for the dessert, right?
So, when I quit eating sugar, * it was kind of a big deal. And I didn’t intend to do the whole quitting thing for very long because, well, can you really not eat at least a little sugar?
But after 3 weeks of no sweeteners, I noticed a huge difference. I felt really good. Really healthy. Really energetic. And my immune system was stronger. Long story short, that 3 weeks turned into 3 months. Then the months turned into years. And over time, my taste buds have adapted and adjusted. I don’t really miss sugar. And I am learning to enjoy a bowl of Creamy Chickpea Soup just as much as a bowl of ice cream.
Healthy Sugar Substitute
But I often get questions asking what can be used as a natural sweetener instead of sugar. Is stevia a healthy sugar substitute? Is coconut sugar healthy? What about agave nectar?
Unfortunately, all these fancy forms of sugar are still sugar. They are highly refined and concentrated and damaging to our health.
So what is a healthy, whole-food substitute for sugar?
Date paste! This delicious, healthy, whole-food, natural sweetener is incredibly easy to make. And it works great to replace sugar and other sweeteners in baked goods and more.
Is Date Paste Healthy?
Date paste is a very healthful, natural sweetener. Unlike most other sweeteners, this sweetener is not refined – it is a natural, whole food. And it is loaded with wonderful nutrients, like magnesium, fiber, iron and B vitamins. There’s no other sweetener that I know of that contains the amount of nutrition that date paste has.
How to Use Date Paste
Use as a healthy spread for toast.
This lovely sweetener also makes a great topping for waffles.
Use it in baked goods, such as bread or muffins.
I love it mixed in with my oatmeal.
Mix it into hot, cooked brown rice, add milk, and you have a lovely breakfast cereal.
Use in place of sugar when making cookies.
Use it to sweeten homemade non-dairy milk.
How to use date paste to replace sugar
Date paste can be used to replace sugar in many recipes. However, you may need to do a little experimenting, because this natural sweetener not only adds sweetness, but it also adds moisture.
A general rule of thumb is to add the same amount of date paste as sugar (a 1:1 ratio) and reduce the liquid in the recipe slightly. The amount that you reduce the liquid will depend on how thick your paste is.
How to use date paste to replace honey or maple syrup
Date paste can also be used to replace honey or maple syrup. In most recipes, you would simply replace the honey or maple syrup with equal amount date paste (a 1:1 ratio).
The liquid in some recipes may need to be adjusted ever so slightly since the paste is thicker than honey or maple syrup. The amount that you reduce the liquid will depend on how thick your paste is.
How long can you keep date paste?
Date paste will keep in the refrigerator for about 7 days in an air-tight container. For longer storage, keep it in the freezer. It freezes beautifully.
Is date paste the same as date syrup?
No.
While date paste and date syrup are both made from dates, most date syrup has had much of the fiber removed, making it a refined food. That said, date syrup is still a healthier sweetener than sugar. It just isn’t as healthy as date paste.
This wonderful, natural sweetener couldn’t be simpler to make. And it can be used in so many healthy ways!
Date Paste
Date paste is a naturally sweet paste that is rich in fiber, vitamins and minerals and made from healthy, whole-food dates! Use date paste to sweeten desserts, baked goods, smoothies, and more!
- 2 cups dates – Be sure to use dates without the pits.
- 3/4 cup water
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Place pitted dates in medium saucepan. Add water.
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Cover and bring to boil over medium high heat.
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Remove from heat and allow to sit covered for 10 minutes.
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Transfer dates and liquid to a food processor or heavy-duty blender and blend until smooth.
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Store in an airtight container in the refrigerator for up to 1 week or freeze for 3 months.
- The final color of your date paste depends upon what type of date you use. Dates come in varying shades – from golden-colored to dark brown.
- How sweet your date paste is depends upon what type of date you use.
- This recipe makes a thick date paste because most recipes that one would use date paste for work better with a thick paste. However, if a thinner date paste is desired, simply add additional water until desired consistency is reached.
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* Note:
Sugar is a broad term applied to a large number of carbohydrates found naturally in many healthy, whole plant-based foods. However, when I use the term “sugar” in this post, I am referring to the class of sweet-tasting, refined substances that have been extracted from these whole foods and are often added to foods (also called free sugars or added sugars). These include but are not limited to, white sugar, raw sugar, evaporated cane juice, and more. And, yes, fancy forms of sugar are still sugar. Coconut sugar, stevia, agave nectar? Yep, sugar, and sugar syrup.
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Before you go . . .
No calorie counting. No portion sizes.
