Essentials

Pureed Medjool Dates

Date puree is an amazing way to make your baked goods more nutritious without sacrificing any of the flavor. Don’t get me wrong – dates in excess are not a healthy food, but they are a lot healthier than sugar. Dates do contain a lot of sugars, but they are complex sugars that the body takes more time to digest, so they don’t contribute to a major sugar spike. They also contain fiber and various vitamins.

Because the puree contains water, it can change the texture and make baked goods spread out more. To avoid this problem, start substituting a little bit of the sugar for the date puree and cut down on the liquid items – like butter, eggs, or water – if needed. Make sure to soak the dates for 25 minutes or longer for the best results. This can be made with as many or as few dates as you need, but I recommend make more because you can use it for so many things in the place of sugar. This is a very easy recipe that you can store in your fridge for a week, or you can freeze it for much longer. Try swapping this date puree for sugar in your diet to add more nutrients.


Pureed Medjool Dates

Remove the pits from the medjool dates.

Put the dates into a bowl of warm water and make sure all of them are covered by the water. Cover and let sit for 25-30 minutes (the longer, the better). They should look something like this:

img_2248

Blend the dates together with a little bit of water until smooth.

Store in the fridge for up to a week.

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