date paste

date paste recipe (no food processor required)

  • Author: Jessica Penner, RD
  • Yield: 2 cups


Date paste is a natural sweetener with fibre and essential minerals including iron, calcium, magnesium, and potassium. It has a smooth, caramel-esque flavour and texture! 


  • 2 cups dates, pitted
  • ¾ cup water


  • Microwave at 1 minute intervals.
  • Mash with a fork in between.
  • Once the dates are soft and it’s starting to look like caramel, mash, mash, mash!
  • The goal is to end up with a thick paste (see photos). If your paste seems too watery, microwave longer to allow some water to evaporate.
  • Alternatively, for an even smoother paste, blend in high speed blender or food processor. It’s not absolutely necessary but it does make for a smoother paste!
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