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January 10, 2017 / Amy Height

How to Use Dates as a Sweetener: Our Date Paste Recipe for Syrup, Smoothies & More

Sugar-free chocolate shakes

Cutting down your refined sugar intake can be a Herculean feat. Refined sugar is often added to most processed food products (including innocuous items like crackers and yogurt) and can be hard to dodge when it comes to restaurant meals, juices and sauces.

Luckily, you can keep a bit of sweetness in your life and reap some awesome health benefits by swapping in dates for sugars, syrups and ingredients ending in –ose (like dextrose and maltose). Dates are super versatile and mild in flavor, so they won’t change the taste of your concoctions much more than adding a little sweetness.

As an added bonus, dates are high in fiber, magnesium, calcium and phosphorus. The fiber helps slow the uptake of sugar into your system, preventing blood sugar spikes, and the nutrients help the body recognize it’s eating real food. Sweet and nourishing? They’re win-win.

How to Make Date Paste

What you will need:


  1. Place the pitted dates and water in a large food processor. Process until very smooth, scraping down the sides of the bowl to make sure dates are consistently smooth.
  2. Store the date paste in an airtight container in the fridge for up to two weeks.

How to Use Date Paste

Sweeten coffee

A simple date paste recipe is a yummy addition to coffees and teas, including lattes and cappuccinos. Keep a small glass jar of date paste in the fridge to have it handy for your morning joe.

Bake a little something-something

Dates make the perfect binder and sweetener for raw desserts: just blend them with nuts and seeds to form a solid crust for pies and tarts. You can also use the date paste above in place of brown or white sugar, molasses, agave or other sweetener syrups in just about any recipe.


Forget agave and stevia: dates are a delicious way to sweeten a smoothie. Start with one teaspoon of date paste and add more to taste. The dates will melt into the mixture and leave nothing but a subtle sweet taste (no weird chewy bits, unless you want them).

Homemade nut milk

A couple of pitted dates can make neutral nut milk truly magical. Blend 2 cups soaked, drained cashews (or other nut of choice) in 3-3.5 cups of water and toss in a couple of dates towards the end. Strain as usual.

Salads and dressings

Add a burst of sweetness to a savory dish with a small handful of chopped dates. We love them in quinoa salad with a little olive oil, parsley and chickpeas. You can also make your own dressing using date paste, your favorite oil, lemon juice and sumac (or other spices to taste).

Dip your fruit

Blend together a one-to-one ratio of date paste and peanut butter, and a pinch of cinnamon and sea salt. You’ll have the most delicious, caramel-esque dip for green apples, pears and bananas.

While dates are naturally delicious, they are high in sugar. If you're looking to achieve the same sweetness, minus the sugar, check out our guide to baking with alternative sweeteners.

Ready to go sugar-free? Get 10 days of free meal planning from PlateJoy!

Amy Height
Holistic Nutritionist @ From the Ground Up Wellness

Amy Height is the founder of From the Ground Up Wellness, a holistic nutrition practice where she specializes in plant-based nutrition and helping her clients combat food addiction. She completed her training at the Institute for Integrative Nutrition, where she received her certification in the Health Coach Training Program. She is a triathlete and CrossFitter with a passion for all things outdoors. By night, Amy stage manages Broadway musicals and she frequently travels North America seeking out the best vegan restaurants and the best run courses. Follow her on Instagram or check out her blog for recipe and wellness ideas.

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