Using Medjool Dates instead of Sugar in Recipes

I am a registered dietitian, but that doesn't mean I don't enjoy some sweets from time to time. In fact, I probably have a bigger sweet tooth than most.  The trouble is most sweets are full of white flour and white sugar - both of which can lead to spikes in blood sugar levels that can lead to health problems over time.

Highly-refined carbohydrates, like white sugar and white flour, raise blood sugar levels very quickly. The body's response to high blood glucose levels is to release insulin.  Insulin in the bloodstream signals cells to get this excess sugar out of the bloodstream. So the glucose is taken into the cells to use as fuel.  Unfortunately, a downside of this process is that insulin also signals the body to store fat. So you can see that a diet high in sugar and refined carbohydrates can contribute to weight gain over time.

I try to avoid white sugar in my dessert recipes if at all possible, opting for natural sugars.  I frequently take advantage of the natural sugars found in fruits to sweeten my recipes.   One fruit I find myself using time and time again is the medjool date.  I use a combination of dates and water to make a paste, which is a great substitute for sugar in a lot of recipes.

Unlike nutritionally bankrupt white sugar,  medjool dates are high in fiber and full of vitamins and minerals.  Dates are a full of potassium. In addition, they also contain calcium, magnesium, vitamin A, and a variety of B vitamins.

Using medjool dates in your recipes as a sweetener is easy.  Just follow these easy steps. 

• Pit 12 medjool dates by splitting them in half lengthwise and removing the hard seed inside.
• Soften the dates by soaking them in hot water. (I use water as hot as I can get it from the faucet.  No need to heat it.)  Place the dates in a glass measuring cup and then add hot water until it reaches the 1 1/2 cups line. Allow this to stand for 10-15 minutes.
• Pour off 1/4 cup of the water, then transfer the remaining water and dates to a food processor.  Process until the mixture becomes a smooth paste.

It makes about 1 cup of sweetener.  If you don't need that much for a recipe, use the extra in your morning smoothie!

I find that date puree works best as a sweetener in strong-flavored recipes.  Chocolate recipes are a perfect recipe to try it out!  Why not give these healthy chocolate brownie recipes a try?