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Home » Grain-Free

Date Purée

Nov 10, 2024 (updated Nov 18, 2024) (Leave a Comment)

This recipe for date purée or date paste uses two ingredients: dates and hot water. It's a natural sweetener (as in no refined sugar has been added) that's easy to make and store in your refrigerator. I use Medjool dates but any date will work.

It's great with yogurt, ice cream, as a filling for cakes or cookies and can be used to sweeten and thicken smoothies, ice cream, and warm beverages. It's generally not as sweet as the same amount of honey or maple syrup, however it does have a nice subtle caramel flavor to it. If you're thinking of using it to replace honey or other sweetener you may need to use a bit more to get the same amount of sweetness. It just depends on the recipe or ingredients you're adding it to.

You can also add more ingredients to this mix if you're feeling it, like a bit of coconut milk, vanilla extract, or some spice like cinnamon. And if you're really into dates and dips, try Caramel Date Sauce for a slightly creamier alternative to caramel sauces that use refined sugar.

date paste in blender
Date paste out of blender
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Date Purée

If you dates are on the dry side or firm side, soak them in hot water for 10 minutes before blending.
Servings: 12 tablespoons
Calories: 28kcal

Equipment

  • High speed blender

Ingredients

  • 5 large Medjool dates pitted
  • ½ cup hot water

Instructions

  • Add the dates and about half of the hot water to the blender.
  • Blend and add more water as needed to get it smooth.
  • Store in the refrigerator for a few weeks.

Video

Nutrition

Calories: 28kcal | Carbohydrates: 7g | Protein: 0.2g | Fat: 0.01g | Sodium: 1mg | Potassium: 70mg | Fiber: 1g | Sugar: 7g | Vitamin A: 15IU | Calcium: 7mg | Iron: 0.1mg
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Erica in kitchen

Welcome! I'm Erica, a cookbook author and writer. I offer whole food, grain-free, gluten-free recipes, tips, and more. I'm passionate about food and the human microbiome. Also, I love vegetables.

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Recent comments

  1. Erica on Bircher Muesli {grain-free}September 14, 2025

    Hi Linda, yes, coconut yogurt would be great in this!

  2. Linda T on Bircher Muesli {grain-free}September 14, 2025

    Thanks! This looks yummy! I am thinking Coconut yogurt might be good in this?

  3. Erica on Strawberry JamSeptember 13, 2025

    Aw, thanks Melissa! It's pretty great.

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    We just tried this for the first time...BEST JAM EVER!!!

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    Wow, that looks great Diane. Like a mango lassi!

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  7. Janet C on Fluffy Pancakes {almond & coconut flour}September 5, 2025

    Super delicious and absolutely the best low-carb pancake recipe I've ever tried! Made them even more low carb, by substituting…

  8. Erica on Fluffy Pancakes {almond & coconut flour}September 4, 2025

    Thanks, April! Great idea to use milk, it makes it that much richer in flavor and moisture. Yes, the trick…

  9. April on Fluffy Pancakes {almond & coconut flour}September 4, 2025

    I made these and they were delicious. I used almond milk instead of water and I had to add extra…

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