Date Paste Recipe (Vegan, Whole30, Paleo)  | How to use Date paste as sugar substitute | Sugar substitute |  Date Butter Recipe
Let’s go on a date with Dates. If you take some time to really get to know dates, you will realize that it needs a book of its own. It has that many benefits to fit its pages. It's liquid gold whose nutritional impact is worthy of being a regular part of your dietary needs.  Why go for artificial man made sugar when Mother Nature has given us so many options, that boosts our overall well being?  It has low glycemic index and hence is a fabulous substitute for sugar since it doesn't spike sugar levels. High on fibre, our bodies treat it differently hence a slow digestion without any sugar crashes as with regular sugar. It would seem like a chore to remember adding yet an another ingredient to your food intake but honestly you want dates as a family member, not a house guest. Including it in your everyday meal is very simple and the secret to that starts with this date paste (or date butter or date puree or date sauce or.. ….you get the idea!). Once you have it on hand, you will see it blending beautifully in your day - right from your coffee at breakfast to your dinner time dessert.
Date Paste Recipe (Vegan, Whole30, Paleo)  | How to use Date paste as sugar substitute | Sugar substitute |  Date Butter Recipe

How to use Date Paste?

Coffee and Dates?

And I mean it literally not just figuratively. Have you tried your coffee with Dates? Replace sugar with some butter/puree next time for a new experience.

Oatmeal with Dates:

Cut out the sugar in your morning oatmeal. Just add in the dates puree instead.


Adding a little dates puree while sautéing your veggies gives it that caramelized flavor.

Pre-Post Workout fuel:

If you reach out for a banana before or after a workout, give it a miss and replace it with some dates puree. It tastes great on its own, gives that burst of energy along with loaded nutrients but you can always make a smoothie with it.

Oats Kheer:

Bring some milk to a boil along with oats and when soft, add the dates paste to it. Mix until combined and switch off heat. Add cardamom powder and roasted nuts. Powdered nuts also make a great addition.

Dates Milkshakes:

Dates puree just works great for most milkshakes as a sub for sugar. Blend 2 tbsp each soaked (almonds, walnuts, pistachio), 2-3 tbsp dates butter, pinch of saffron with 1C milk to make a milkshake!

Dates and Tamarind Chutney:

This khatta-meetha chutney is crucial for a lip smacking chaat. Mix it with OPOS tamarind along with jaggery, chilli powder and salt.

Cream Cheese Spread:

Whip some cream cheese along with dates puree and cinnamon to make a smooth spread. It goes well on toasts and bagels.

Tomato based curries:

To offset the sourness of tomato, add in some dates puree instead of sugar.

On Toasts:

Use it instead of Jam.

Sweetened Nut Milk:

Sweeten your nut milks with date puree instead of sugar.


Use it as an equal sub for sugar in baking that will compliment well with dates (esp if the sugar is substantial). Unlike sugar, dates does add some flavor as well and hence works for specific baked goods like pumpkin bread, carrot cake etc. I have tried baking a chocolate brownie with dates puree instead of sugar and it tasted delish!
  • Cook time:
  • Prep time:
  • Yields: Around 4 cups
  • 4 cups Medjool dates, pitted - see Tips
  • About 2 cups water, or as needed
  • Generous pinch of salt (optional)
  • Squeeze some lemon juice for freshness
  • A little vanilla extract compliments well with dates.
1. Dates: I use organic, plump, moist and very sweet Medjool dates to make my butter. But any variety will work. Adjust water accordingly. Drier dates will need more soaking time and water while blending. You can alternatively pressure cook it for 1 whistle (abt 6 minutes) in high heat if short on time and blend.
1. Take the dates in a large bowl. Make sure to pit them well.
2. Add the boiling water - enough to cover the dates. You can use room temperature water. In that case you might need to soak them longer until they get soft.
3. Let it sit for an hour or until soft. I usually let it soak overnight.
4. Drain the water to another bowl. Do not discard the water. We will use the water to blend the dates.
5. If you are planning to add other seasoning, this is the place to do it. Blend until you get a thick puree/paste. Adjust consistency as per your taste.No hard or fast rules here. All done!

How to store Date paste?

Store in a mason/glass jar with airtight lid and refrigerate. Make sure to use dry spoon every time you use it. It keeps well for weeks. My current batch is going to complete a month! If making in bulk, freeze it where it will easily keep for 3+ months. Leaving this paste at room temperature might cause it to ferment. Hence, don't forget to transfer it to your fridge once it has cooled down.
Date Paste Recipe (Vegan, Whole30, Paleo)  | How to use Date paste as sugar substitute | Sugar substitute |  Date Butter Recipe

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