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Date Paste How To

Date paste is my latest and greatest Pinterest success! Already a fan of dates, I did not need much convincing to give this recipe a go. Incredibly easy to make, date paste makes for a tasty sugar substitute. While it does have an energy value due to the natural carbohydrate content of dates, it is not nutrient empty and very little paste is required for the reward of its incredible flavour contribution. Dates are also a good source of fibre, potassium and magnesium. This makes date paste a nutrient containing refined sugar substitute. Using just 1 – 2 teaspoons as a serving will make an excellent swap for refined sugar.

When used as part of a meal, a small quantity of this paste (one teaspoon), should not cause a high spike in blood glucose levels. When paired with protein and/or fat, the release of glucose into the blood stream will be slower. Plain yoghurt, milk, peanut butter and avocado (separate) are examples of foods with protein and healthy fat.


5 Uses for Date Paste

  1. My favourite way to use date paste is to add it to a breakfast of oats (either rolled oats or steel cut oats).
  2. Second to that I love date paste added to a cup of coffee. In my opinion, a date and coffee combo is as wonderful as a coffee date, my favourite thing!
  3. This perfect pair of dates and coffee also combine beautifully to create a perfectly delicious and healthy smoothie. Simply blend date paste, instant coffee (frozen in ice cubes) and plain yoghurt.
  4. Paired with peanut butter, date paste becomes a great alternative to chocolate spread. On whole-wheat toast this combination makes for a healthy after school snack toastie or morning rush breakfast.
  5. Going to a house warming or a dinner party? Add a pretty label, and a jar of this flavour gem can also be given as a unique homemade gift! It keeps well in the fridge for at least a month.


Date Paste

By Kelly Published: Jun 29, 2016

  • Yield: 400 ml (40 Servings)

Date paste is my latest and greatest Pinterest success! Already a fan of dates, I did not need much convincing to give this recipe a …


  • 350 g pitted dates (soaked in water overnight)
  • 1 1/2 teaspoons cinnamon optional, see flavour variations


  1. Soak the date in boiling water over night or for 8 hours during the day. Use just enough water to cover the dates.
  2. Drain the dates, reserving the liquid, and add to a food processor.
  3. Blend until well mashed, add cinnamon and blend further to combine.
  4. Add the soaking water tablespoon by tablespoon until a spreadable paste is formed. I added 5 tablespoons for this quantity of dates.
  5. Store the date paste in glass jars with well fitting lids in the fridge for up to 3 weeks. Using 2 smaller jars will reduce the exposure to bacteria when using the paste.

Date Paste

Flavour variations include vanilla, cocoa, peanut butter or almond flakes

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