Date Syrup & Paste

Updated: Sep 18

Make your own, healthier sugar alternative

Dates have been cultivated in the Middle East and the Indus Valley for thousands of years. There is archaeological evidence of date cultivation in Arabia from the 6th millennium BC. The Date Palm was essential for the people in those regions, who made much use of it – and not just the fruits. The leaves were made into baskets, mats, brooms, and ropes. The trunks were used to build structures, the sap was fermented into wine, and the fruit was eaten.

Dates are not 'just' an alternative sugar substitute! They are packed with plenty of nutrients, which make them perfect for adding to our diets. If you enjoy them in moderation (like everything sweet) they can help enhance your metabolism and give you an energy boost.

100g of dates have about 100 calories less than the same amount of industrial sugar! On top of that, they contain a good amount of fibre and that causes the blood sugar level to rise slower than the industrial one.

So how to make the paste and syrup?

Date Paste & Syrup


  • 250g Pitted Dates

  • Water to cover


Step 1 Pit the dates and add them to a bowl.

Step 2 Cover with water and let sit several hours

(best overnight), until the dates are soft.

Step 3 Pour the liquid into a separate container.

Step 4 In a blender puree the dates and add the liquid bit by bit until you have your desired consistency. Add a little liquid at a time to achieve a paste and more to have a syrup-like consistency.

Step 5 Fill into a jar. Keeps in the fridge for at least a week.

You can use it in your tea, coffee, or baking. Add it to your overnight oats, yogurt, and pancakes. There are endless possibilities! And remember: Dates also add much-needed nutrients and fibre to your diet!

How do you use your dates?

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