Date syrup in a weck jar

Date Syrup, How To Make This Healthy Natural Sweetener – Best Sugar Substitute

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Is date syrup healthy?

This Date syrup recipe is 100 percent healthy. If you have no underlying health issues, there’s nothing to worry about.

Dates are one of the best natural sweeteners you can eat.

Make this date syrup and use it in place of refined sugar, honey or maple syrup to add sweetness to your food.

Date Syrup jar in my hand
Date Syrup – Fitness Food Recipes

What is Date Syrup?

Date syrup is a thick and creamy puree like liquid made by blending cooked dates.

It is a natural sweetener that provides many health benefits.

Date syrup can be made using wholesome medjool or pitted dates. You can use medjool, pitted or any type of dates of your choice.

In this recipe, I used pitted dates because that’s all I have in my kitchen. It doesn’t really make any difference as long as you use whole dates for this homemade date syrup.

Pitted Dates On The Kitchen Counter
Pitted Dates On The Kitchen Counter – Fitness Food Recipes

Is Date Syrup Healthy?

This Date syrup recipe is 100 percent healthy. If you have no underlying health issues, there’s nothing to worry about.

Dates are fruits so like many other types of fruits, fresh or dried, it’s nutrient dense and healthy to eat.

This date syrup is one of the healthiest refined sugar substitutes. Instead of eating excessive sugar that lacks nutrients, you can use date syrup in your recipes.

Dates are nutrient rich, very sweet and sticky. This date syrup serves the purpose of a healthy natural sweetener and provides more essential nutrients than refined sugar, honey and maple syrup. source

This recipe uses just 2 ingredients (dates and lemon juice) and it is sweet and made to perfection.

Pitted dates in a glass bowl
Pitted Dates – Fitness Food Recipes

What Are Dates?

Phoenix dactylifera, known as dates or date palm are the fruit of the date palm tree.

It is said that dates comes from Egypt and Mesopotamia. Dates come in many forms but the most common ones are medjool and deglet noor (pitted) dates. source

Dates can be dried or soft, eaten from the packet or used to sweeten foods such as smoothies, oatmeal and baked goods.

Dates can be eaten as snacks or added to your overall diet. This recipe uses dried pitted dates to make homemade date syrup.

Health Benefits of Date Syrup

Date syrup has a tonne of health benefits because it is made using dates.

Dates are healthy natural sweeteners with a low glycemic index. They’re super nutritious and add sweetness to foods which makes them a great substitute for refined sugar, honey and maple syrup.

The Natural Sweetener for Diabetics: Dates have a low to medium glycemic index of (4, 21-24). This means it will not cause your blood sugar to rise quickly if your sugar levels are in control. This makes date syrup a healthy natural sweetener to add to your diet. source

While this date syrup won’t rapidly cause your blood sugar to rise quickly, it is best to eat it in moderation.

Hence you should eat only 1-2tbsp of this date syrup daily, using the same ingredients.

Very Nutritious: Dates are very nutritious and very high in antioxidants that fights diseases.

The nutrient profile of dates includes carbohydrates (55-80g per 100g, protein (2-4g per 100g, and fibre (4-8g per 100g.

It contains a rich amount of vitamins and minerals such as vitamin k, magnesium, calcium needed for healthy bones, selenium and folate.

Dates Nutritional Facts:

A 3.5-ounce (100-gram) serving provides the following nutrients:

  • Calories: 277
  • Carbs: 75 grams
  • Fiber: 7 grams
  • Protein: 2 grams
  • Potassium: 20% of the RDI
  • Magnesium: 14% of the RDI
  • Copper: 18% of the RDI
  • Manganese: 15% of the RDI
  • Iron: 5% of the RDI
  • Vitamin B6: 12% of the RDI

source

Cooked pitted dates in a frying pan
Cooked Pitted Dates – Fitness Food Recipes

Date Syrup Uses

This Date syrup is a great substitute for refined sugar, honey, maple syrup or any other sweetener.

It can be used anytime you need to sweeten your food or added to baked goods. You can add your date syrup to oatmeal, smoothies, fruit juice, baking etc.

Avoid adding it to tea or coffee though. I have tried it and it just doesn’t work well with tea or coffee.

Date Syrup Recipes To Try:

  • Oatmeal (cooked on stove top): 100g Bob’s Red Mill Rolled Oats, 200ml Almond milk, 100ml water, 1tbsp flaxseed, 1tsp cinnamon, 25g homemade date syrup (using this recipe), topped with 1 ripen banana.
  • Strawberry banana smoothie: 100ml skimmed milk, 1 ripen banana, 100g frozen strawberry, 10g homemade date syrup (using this recipe).

Pitted dates on a kitchen scale
Pitted Dates – Fitness Food Recipes

Date Syrup Ingredients

  • 200g Pitted Dates: Dates are very nutritious and very high in antioxidants that fights diseases. Hence why they’ll be a good addition to your diet.
  • 1tsp Lemon juice: Lemon is high in vitamin c, an essential nutrient that may help lower your blood pressure. Even though only a tiny amount is used in this date syrup recipe, it still serves its purpose and will make the date syrup last longer in your fridge.

How To Store Your Date syrup

Dates have a long shelf life naturally because they’re wholesome fruits and lasts a long time, if kept in an airtight container.

To store your date syrup, place in an airtight container like these weck jars and store in the fridge for up to 3 weeks. If your date syrup thickens up after being in the fridge for weeks, you can add a little water to it and stir thoroughly.

How To Make Your Date Syrup

Date Syrup – Best Sugar Substitute

Recipe by Ola IpayeCourse: Gluten-Free, VeganCuisine: AmericanDifficulty: Easy
Prep time

1

hour 
Cooking time

20

minutes
Calories

565

kcal
Total time

1

hour 

20

minutes

This Date syrup recipe is a great substitute for refined sugar, honey, maple syrup or any other sweetener.
It can be used anytime you need to sweeten your food or added to baked goods. You can add your date syrup to oatmeal, smoothies, fruit juice, baking etc.

Ingredients

  • 200g Pitted Dates

  • 300ml Water

  • 1tsp Organic Lemon Juice

Directions

  • Place dates and water in a small pan and bring to a boil.
  • Boil on medium heat for 5mins. Then let it cool down for 1hr.
  • Pour the date mixture into a blender, add 1tsp of lemon juice, blend until smooth.
  • Pop into an airtight container and store in the fridge for up to 3 weeks.

Nutrition Facts


  • Amount Per ServingCalories565
  • % Daily Value *
  • Total Fat 0.8g 2%
    • Sodium 5.9mg 1%
    • Total Carbohydrate 150g 50%
      • Protein 4.8g 10%

        * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

        Conclusion

        When it comes to healthy natural sweeteners, nothing comes close to dates.

        They’re super healthy, sweet and loaded with essential nutrients. This date syrup is easy to make and uses just 2 ingredients.

        Also, this date syrup is a low glycemic index (GI) sweetener suitable for diabetics and healthy individuals.

        Do you like this homemade date syrup recipe?

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