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Date Paste

PREP: 5 minutes
YIELD: 1.5 cups

This 2-ingredient date paste is so simple to make and can be used in a lot of different ways to sweeten up your life! Recipe by Food with Feeling!


  • 1 cup of Natural Delights Medjool dates, pitted
  • ½ cup water
  • Optional 1 tbs of cocoa powder


  1. If your dates are a little older, soak them in hot water for about an hour. Before using, drain out the water.
  2. Combine the dates and water in a blender or food processor. Process for 1 minute, scrape down the sides and blend more until smooth and creamy with very few lumps remaining.
  3. If using the cocoa powder, add it at the end and bend until fully combined.
  4. Enjoy!

Nutritional analysis per serving:

Calories: 89, Fat: 0g,  Cholesterol: 0mg, Sodium: 1.1mg,  Carbohydrates: 24g, Sugar: 21g, Protein: 1g, Vitamin A:  0%, Vitamin C:  0%, 

*While Medjool dates are high in natural sugars, they are low on the glycemic index thanks to a balanced amount of soluble fiber. The complex carbohydrates found in Medjool dates are digested at a slower rate, making them a source of dietary fiber and releasing energy to the body over a longer period of time.