Replace Processed Sugar in your Diet with Medjool Dates!
We encourage everyone to reduce processed sugars from their diets for good health. Processed sugars can be high glycemic - causing unpleasant sugar spikes followed by energy crashes and increased inflammation.
While Medjool dates are high in natural sugars, they are low on the glycemic index thanks to a balanced amount of soluble fibre. Complex carbs found in Medjool dates are digested at a slower rate and sustained energy is delivered to the body over a longer period of time.
Added Benefit: Medjool dates have more than 500 times the antioxidants of plain white sugar!*
*Total Antioxidant Content of Alternatives to Refined Sugar. Journal of the Academy of Nutrition and Dietetics. 2009
Here’s the key to the Natural Delights® Sugar Swap!
Master these two recipes and you’ll be able to replace processed sugar and sweeteners in a wide variety of your favorite recipes.
Top 5 Date Paste Applications
- Muffin and Cake batters
- Dessert fillings or flavourings
- Jam on toast alone or with other fruits
- Dip ingredient
- Pudding ingredient
Ingredients
- 2 cups pitted Natural Delights® Medjool Dates, coarsely chopped (about 20 dates)
- 1/2 cup very hot water
Preparation
An excellent natural sugar substitute, spread on bread or toast in place of jam. Also great served with a pork roast, ham or chicken.
- Place dates and water in a food processor. Process until fairly smooth to make a coarse paste, or process longer to make a creamy paste, scraping down sides as necessary.
- Store tightly covered in the refrigerator for up to 1 month.
Tip: To make a spiced date paste, stir together ½ cup date paste and ¼ teaspoon cinnamon, pumpkin pie spice or ground ginger.
Watch this how-to video from Natalie Thomas of "Feasting on Fruit"
Top 5 Date Syrup Applications
- BBQ sauces and marinades
- Topping for ice cream and desserts
- Coffee or tea sweetener
- Syrup on pancakes or waffles
- Cocktail mixer
Ingredients
- 6 cups water
- 4 cups Natural Delights® Medjool Dates
Preparation
- Bring water and dates to a boil in a large pot; reduce heat and simmer, covered, for 1 hour, stirring occasionally and pressing dates with the back of a spoon.
- Line a large colander with a double layer of cheesecloth leaving about 6 inches overlap at the top. Place over a bowl that’s slightly smaller so the bottom of the colander sits above the bowl. Carefully ladle or pour dates and liquid into colander. Press well with the back of a spoon to force liquid into the bowl. Fold over cheesecloth and place a very heavy pot or bowl directly on the dates; set aside for 1 hour to drain. When cool enough to handle gather excess cheesecloth at the top and twist tightly to enclose dates; squeeze dates firmly to remove as much liquid as possible.
- Pour liquid into a medium saucepan and bring to a boil; reduce heat to medium-low and simmer for 30 to 40 minutes or until mixture has reduced to just slightly over 1 cup, stirring frequently. As mixture reduces, lower heat and stir frequently to avoid scorching. Syrup will thicken as it cools. Makes about 1 cup.
