Learn how to make date paste (with Medjool dates) or jujube paste (with Chinese red dates) for an easy way to naturally sweeten baked goods and other recipes WITHOUT refined sugar. Date paste is packed with vitamins and minerals, unlike the empty calorie counterpart - sugar.
Try our date paste sweetened Cranberry Sauce Muffins or a little dollop of date paste in your coffee or Easy Coconut Iced Chai Tea Latte for some guilt-free treats without spiking your glycemic index.
Do You Like Dates?
No, we are not talking about that hot and sexy guy or girl you met at that party last week. We are talking about those sun sweetened dried dates from a date palm tree or from the Ziziphus jujuba tree. Not only are dried dates super delicious as a snack, but date paste is fabulous way to sweeten absolutely anything without having to use refined empty calorie sugar.
In this ultimate date paste guide, we are going to show you how to prepare date paste, store it and use it. In addition, we are going to compare the Chinese red date (jujube) to the Medjool date, when to use each type of date and their different nutritional values. So, hold tight and get ready for the ride!
Table of Contents
- Do You Like Dates?
- Nature’s Candy
- Common Dates used in the Culinary World
- What do Medjool Dates Taste Like?
- Health Benefits of Medjool Dates
- Recipes Ideas Using Medjool Date Paste
- What Do Red Dates (Jujubes) Taste Like?
- Health Benefits of Jujubes
- Recipe Ideas Using Jujube Paste
- Nutritional Difference between Jujube Dates and Medjool Dates
- How to Choose the Freshest Dried Dates?
- How to Make Date Paste
- No Food Processor or High-Powered Blender Option
- How To Use Date Paste in Baking and Cooking?
- Frequent Asked Questions (FAQ’s)
- Ways to Enjoy!
Nature’s Candy
Did you know there are over 200 types of dates in the world? Who knew?
Dates are a type of drupe (stone fruit) much like a nectarine or peach. The flesh of the fruit is surrounded by a pit. They grow in bunches on date palm trees or Jujubes trees, like how grapes grow on a vine.
Dates can be eaten fresh or dried. However, they intensify in sweetness when dried as they have less water content. That is why we call dried dates – Nature’s Candy. Every breed of date has a little different flavor and sweetness level.
If you need to monitor your blood sugar, you will still need to watch how much date paste you consume in one sitting. However, it has been noted that dates do not cause a large spike in blood sugar levels like refined sugar does in a scientific study done by Alkaabi et al.
Common Dates used in the Culinary World
Medjool
Deglet Noor
Barhi
Halawi
Khadrawi
Jujube (Chinese Red Date)
Today, we are going to zero in on the Medjool and jujube dates. With just 2 ingredients, you are going to be able to make a delicious date paste from scratch at home to use as a sugar replacement for all your recipes.
What do Medjool Dates Taste Like?
Dried Medjool dates are huge in size. Don’t let their brown crinkly skin fool you. They are tender with a fun tooth chew and taste like a honey vanilla brown sugar. Medjool dates are at least twice as sweet as a red date, but they are kind of all one note of flavor sweet. You can purchase them either with or without the pit. Learning how to pit a Medjool dates is super easy. Check out our video below to see how.
These dates are native to Morocco but are now grown in warm climates like California, Middle East, Asia, and Africa. Sliced Medjool dates are a perfect addition to our Autumn Kale Salad.
Health Benefits of Medjool Dates
Did you know that dates are served to break a “fast” during Ramadan? Dates are a super quick source of energy.
- Easy to digest
- High glucose count
- Extra potassium, magnesium, and fiber
These health benefits make dates the perfect first food to eat after fasting from early morning to night.
Recipes Ideas Using Medjool Date Paste
Medjool date paste is delicious in our Chocolate Espresso Fig Balls, Healthy Pumpkin Muffins and our Easy Pumpkin Empanadas. Have you tried our Pressure Cooker BBQ Ribs? Our BBQ sauce is sweetened with date paste and is killer good!
Another use for Medjool date paste is to use as a natural sweetener for curries like our Thai Red Curry Salmon or our Gluten-Free Coconut Curry Laksa. Many Asian curries, require a good balance between spice, sour, sweet and savory. Date paste is a healthier alternative sweetener compared to brown sugar or palm sugar.
Have you ever tried this date paste to sweeten your coffee or tea? Blend your coffee or tea in a blender with a little date paste and non-dairy creamer of choice for a special creamy caffeinated treat to power up your mornings or afternoon slumps.
What Do Red Dates (Jujubes) Taste Like?
On the other hand, jujubes are about ½ the size of a large Medjool date. Their skin is dark ruby red, crinkly and the inside flesh is a brownish red color. Red dates are sometimes called Chinese red dates, Chinese jujubes, and are also called Hóngzǎo (红枣) in Chinese. Jujubes are native to China but can be grown in other warm and dry climates.
They are soft and chewy, but their skin is a little more firm compared to a Medjool date. We think that red dates are a little less sweet compared to Medjool date and have a light caramel flavor. In addition, they have a complex iron boosting flavor and intensity when used in recipes like our Chinese Pear Dessert Soup.
Red dates pits are a little more difficult to remove as the flesh likes to adhere to the pit. Watch our video below to learn 2 different options for pitting a Chinese jujube.
Health Benefits of Jujubes
Jujubes is the new healthy super food. In addition, they are well known as adaptogens. Adaptogens are herbs that help your body adapt to stress from daily hectic life. After the hectic week we have had, we could all use a little help. Do you agree?
Chinese red dates are nourishing for your blood, especially after a women’s period and childbirth. In a scientific study by J. Chen et al, jujubes in TCM have been used to harmonize the spleen and stomach, to harmonize the nutrient and defense, and to calm the mind.
Recipe Ideas Using Jujube Paste
From the dawn of time, Traditional Chinese Medicine(TCM) has used jujubes to Feed Your Spleen: Nourish Your Body in the form of Red Dates and Goji Berry Herbal Tea, mild hot pot soup broths and sweets like our Hong Zao Bread and more.
Have you ever tried using jujube paste in your morning oatmeal or cereal? You have no idea what you are missing out on! Not only does this date spread recipe add a natural sweetness to oatmeal or your Hot Black Sesame Cereal, but it gives you that extra boost to tackle whatever the morning throws at you.
Nutritional Difference between Jujube Dates and Medjool Dates
Both types of dates have many nutrients and minerals. Red dates are higher in iron, vitamin C and protein compared to the Medjool date. However, Medjool dates are higher in potassium and magnesium. Granulated sugar has 49 calories for each tablespoon WITHOUT any nutritional value. Refined sugar is just a bunch of wasted EMPTY Calories. Dates, on the other hand, are packed with nutrients but are not a calorie free food.
Jujube Paste vs Medjool Date Paste, who is the winner? Let us know in the comments below.
The nutritional values below are for about a 1 tablespoon (21 gram) serving of prepared jujube paste or Medjool date paste compared to 1 tablespoon of granulated white sugar. Note that the jujube paste on the left side of the photo above is much darker than Medjool paste shown on the right side of the photo.
| Nutrition | Jujube Paste | Medjool Date Paste | Granulated Sugar |
|---|---|---|---|
| Calories | 49 kcal | 47 kcal | 49 kcal |
| Net Carbs | 13.93 g | 14.3 g | 12.6 g |
| Fiber | 1.3 g | 1.4 g | 0 g |
| Iron | 1.07 mg | 0.19 mg | 0.01 mg |
| Vitamin C | 45.7 mg | 0 mg | 0 mg |
| Potassium | 45.57 mg | 146.16 mg | 0.3 mg |
| Magnesium | 6.54 mg | 11.3 mg | 0 mg |
| Phosphorus | 14.2 mg | 13.0 mg | 0 mg |
| Protein | 0.99 g | 0.38 g | 0 g |
| AMOUNT | 1 tablespoon prepared jujube paste | 1 tablespoon prepared Medjool date paste | 1 tablespoon granulated sugar |
How to Choose the Freshest Dried Dates?
Dried dates can be found all over the world. However, to make sure you pick the freshest, be on the lookout for these issues.
- Avoid dried dates that are so dried that they do not give with a little squeeze.
- Dates that have formed odd crystals and start to form white spots.
- They should not be congealed into one solid mess. You should be able to recognize each individual date.
- Mold or funny odd smells. They should smell sweet and delicious.
How to Make Date Paste
So, what is date paste? Date paste is a well-blended mixture of dried soaked dates that have had a chance to soften in water.
Do you have dates? Perfect then you already have one of the 2 ingredients. The only other item needed is water. So, there you have it. Do you have 2 ingredients and 5 minutes? Then, let’s get started.
Equipment: A high powered blender or food processor is best. However, we also have a simple hack using everyday items if you do not own one in the recipe below.
Ingredients: Dates and hot water (By the way you can use any type of dried date you desire in this recipe.) We have demonstrated making Medjool and jujube paste as these are the 2 most common dates, we use in the Healthy World Cuisine kitchen.
Method: Soak dates in enough boiling hot water to cover for at least 15 minutes. Next, we drain the dates but keep that golden liquid.
Process and blend well in a high-powered blender or food processor. We add a few tablespoons of water from the soaking liquid to get it moving in the food processor. In addition, we frequently stop to push down the sides and blend well. Usually, we end up adding at least about ¼ cup to ⅓ cup of soaking juice to the date paste mixture.
No Food Processor or High-Powered Blender Option
No blender, No Problem!
We have only tested this method making jujube paste but it also works well. First and foremost, wash red dates, especially if they are not organic. If you live in Asia like we do, you will note that the way that fruit is dried naturally might not be up to your usual cleanliness standard. Next, we remove the pits or at least cut the jujubes in half.
Then, bring your water and dates up to a boil and then turn down to a simmer for about 15 minutes or until your dates smash easily with back of spoon. Strain and reserve that delicious liquid and serve as a tea for later.
Place the dates over a wire mesh sieve device and use a spoon or spatula to press the fruit pulp through, keeping the skin and/or pits behind. Now you have delicious jujube date paste. Cool and store for your next recipe.
How To Use Date Paste in Baking and Cooking?
The ratio of date paste to sugar really depends on the recipe. However generally speaking we use a ratio of 1:1. However, in some cases we use less like in our Healthy Pumpkin Muffins recipe whereas we use ¾ cup date paste instead of 1 cup brown sugar. You will have to experiment with your recipes to get to the sweetness level you desire.
Date paste may make some baked goods a little darker in color and they may be a little more cakelike or denser in texture. However, we love the little extra natural caramel flavor you get from the dates that you will never get from plain sugar.
For cooking, we usually add 1 tablespoon of date paste at a time until we get to our desired sweetness level.
Frequent Asked Questions (FAQ’s)
Date paste can be stored in a sealed container for up to 4 weeks in the refrigerator if you have used distilled or purified water to blend. In addition, date can be stored in the freezer in a sealed container for up to 6 months.
To make individual portions we place date paste in ice cube trays and freeze. Then, we remove the prepared date paste from the ice cube tray. Store the frozen date paste cubes in a freezer safe baggie. Then, any time you want to add a little sweetness to your morning oatmeal, smoothies or even in soups and curries, you are ready to go.
You can buy dried jujubes (Chinese Red Dates) at Asian food markets, health food stores and online. We prefer to buy organic dried dates.
Date paste is made with raw sun ripened dates that are blended until smooth. However, date syrup is made with dates that are cooked over the stove until rich and syrupy and then the skin and solids are strained out.
Ways to Enjoy!
- Slather a little over toast.
- Replace sugar in baked goods.
- Sweeten coffee and our Easy Coconut Iced Chai Tea Latte.
- Swirl a little in oatmeal.
- Add to our Chocolate Peanut Butter Banana Smoothie
Learning how to make Jujube Paste and Medjool Date Paste is a delicious way to add a nutrient packed sweetener to many recipes while keeping it vegan, gluten-free, dairy-free, whole30 approved and paleo friendly.
How to make Jujube Paste and Medjool Date Paste
Equipment
- high powered blender or food processor
Ingredients
Medjool Date Paste
- 12 oz medjool dates or about 24 Medjool dates (2 cups packed) - if you can find pitted organic dates this is best as it saves time. However, if your dates have pits, no problem. Watch our video below and we show you how to remove them easily.
- boiled water enough to cover the dates in a bowl. We used about 2 cups of water.
Jujube Paste (Red Dates)
- 12 oz jujubes or about 65 Chinese red dates (2 cups packed) - if you can find pitted organic dates this is best as it saves time. However, if your dates have pits, no problem. Watch our video below and we show you how to remove them easily.
- boiled water enough to cover the dates in a bowl. We used about 2 cups of water.
Instructions
- Decide if you want to make Medjool date paste or jujube date paste.
- If you want to make Medjool date paste, Set aside 2 cups packed Medjool dates (or about 12 oz or 24 dates).However, if you want to make jujube paste (Chinese red date paste), set aside about 2 cups packed red dates (or about 12 oz or 65 red dates). Red dates are much smaller in size compared to Medjool dates. Wash red dates under cool water before using, especially if not using organic dates.
- If your dates have pits, remove them and also the little end to the stem that looks like a little flower (in the Medjool date). Jujubes compared to Medjool dates are more difficult to remove the pit. Watch our video to see this process.
- Boil enough water to cover your dates in the bowl. We needed about 2 cups of boiling water.
- Pour the boiling water over the dates. Leave soak for about 15 minutes or until soft.
- Drain the water from the dates and reserve the juice. Do NOT throw away the juice that the dates were soaking in. You will need some of this to thin out the paste to get it moving in the food processor. (Red date juice that is not used in this recipe can be saved and drank as a delicious tea)
- Place the drained jujubes or Medjool dates in the food processor or high speed mixer. Add about 3 spoonsful of the juice the dates were soaking in and blend on high until smooth. You will need to brush down the sides often with a spoon and add a little more water if needed to get the dates moving in the food processor. We added approximately ⅓ cup of the date juice just a little at a time to obtain a smooth paste. Red dates compared to Medjool dates needed less water to get the food processor moving. Please note, the more water you add to the date paste, the less sweet it will be, so add as little as possible.
- Scoop either your jujube paste or Medjool date paste into a sealed container for use in all your favorite recipes. Store in the refrigerator for up to one month or in the freezer for up to 6 months.
- To make individual portions we place prepared date paste in ice cube trays and freeze. Then, we remove the prepared date paste from the ice cube tray. Store the date paste cubes in a freezer safe baggie. Then, you are ready to go any time you need to add a little sweetness to your morning oatmeal, smoothies or even in soups and curries.
Video
Notes
- Avoid dried dates that are so dried that they do not give with a little squeeze.
- Dates that have formed odd crystals and start to form white spots.
- They should not be congealed into one nasty mushed mess. You should be able to recognize each individual date.
- Mold or funny odd smells. They should smell sweet and delicious.
Erika Fitz says
I have found that jujube paste adds a delicious umami, almost smoky flavor to savory soups and stews. I love it!
HWC Magazine says
Thank you Erika. Jujube paste is really delicious in so many recipe.
Sofia says
This is such a fabulous post. So informative and detailed .Very helpful! Cheers!
HWC Magazine says
Thanks so much Sofia. Delighted you enjoyed our recipe post on how to make date paste. Stay well and take care
Ian says
Very useful - had no idea you could make both kinds... Saving this for a future project!!!
HWC Magazine says
Glad we could introduce you to something new Ian. When most people think about date paste, they think of the traditional brown date but red dates are really delicious. The secret is out now. (smiling)
Ke says
Can this be spread on toast? How sweet is it?
HWC Magazine says
Absolutely! You can spread date paste on toast, english muffins, bagels, scones, etc., just like you would a jam. If you compare date paste to your favorite jam, it has about the same sweetness level. However, we feel that Medjool dates are sweeter than red dates.
Liz says
What a tasty sugar alternative! My mom loved dates so I was introduced to them early on. And I remember visiting my cousins in Southern CA and going out for date shakes! We thought they were amazing!!
HWC Magazine says
That is fun and delicious... going on a date for date shakes! Now that California ships their dates across the nation, we can all enjoy them. Thank you and take care
Heidi | The Frugal Girls says
I had never thought to use dates as a natural sweetener, what a fabulous idea! I especially like how this recipe can be prepared with just 2 ingredients and in 30 minutes time... easy peasy!!
HWC Magazine says
Thank you Heidi. Glad we could remind you of this natural sweetener. We always have a batch prepared in the refrigerator. Stay well and take care.
Priya says
I love it. I make date paste but never try freezing it. I am going to try for sure. Also, I have never tried Chinese dates too. I am going to try this.
It feels so good to be back 🙂
HWC Magazine says
Welcome back Priya! We certainly hope you give Chinese red date paste a try soon as it is so good in many desserts. Stay well and take care
John / Kitchen Riffs says
I've never made date paste. This looks like a great method -- gotta try this. That is, if there are any dates left after I "test" them to make sure they're of adequate quality. 🙂 Really nice -- thanks.
HWC Magazine says
Ha Ha... totally get it. Quality assurance is super important. Dates are great to snack on and delicious as a paste in so many recipes. Stay well and take care
Balvinder says
I adore date paste, make it regularly and use it in my cooking wherever possible. The red dates are new to me and how beautiful the paste looks in comparison to medjool paste.
HWC Magazine says
Hi there Balvinder! Red dates is our favorite. It has a more complex flavor and is very nourishing. Nowadays, dried red dates are more readily available at whole foods stores, healthy stores or even just on Amazon and of course at Asian food markets. Hope you give it a try soon.
Eha says
Interesting ! Oft have medjool and similar dates in the house but have never made a paste out of them. Makes sense . . . could be very useful . . . shall try !
HWC Magazine says
Thank you Eha. We always have date paste on hand as it is so handy to naturally sweeten recipes. However, we really love red dates as they are so nourishing. Hope you give this recipe a try soon. Stay well and take care
Hannah says
I've made date paste many times before and love it in all sorts of recipes, but I never thought to do the same technique with jujubes! Wow, what a game changer! I just need to get my hands on them and try that now.
HWC Magazine says
Thank you Hannah. We are huge love for jujubes and always have them on hand to make our Red dates and goji berry tea. In that moment of drinking tea was our inspiration for a jujube paste recipe. Its really good. Hope you give it a try soon.