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What is Date Paste + 4 Recipe Ideas
What is Date Paste? A Complete Guide
In another article, we discussed the health benefits of dates, which have led food companies to develop various date-based products. One of these innovative products is date paste! But what is date paste? Date paste is a soft and flavorful puree made by repeatedly mashing dates after peeling and removing their pits. It’s becoming a go-to alternative for sugar in baking! A bonus for those with sensitivity to date skins is that date paste is skin-free, ensuring a smooth texture and uniform taste. The entire process takes place under sterile conditions.
What Type of Dates Are Used in Date Paste?
Now you know what is date paste! Date paste is usually made from varieties like Kabkab, Shahani, and Mazafati dates. Rich in nutrients and energy, date paste is recommended for individuals with diabetes, growing children, older adults needing extra energy, and pregnant women. In the following sections, we’ll answer more questions, such as “What is date paste?” by exploring its nutritional value, suggested recipes, and storage tips.
Health Benefits of Date Paste
Lowers Bad Cholesterol
Date paste is packed with soluble fiber, which helps boost good cholesterol while reducing and controlling bad cholesterol levels.
"Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol."
Promotes Bone Health
Date paste contains minerals like selenium, magnesium, manganese, copper, and calcium, which are crucial for strong bones and may help prevent osteoporosis.
Improves Digestive Health
Using date paste as a natural sweetener not only avoids harmful sugars but also provides your body with essential soluble fiber. Combined with magnesium, this fiber supports metabolism, prevents constipation, and aids in gastrointestinal health.
"Magnesium plays a role in over 300 enzyme reactions in the body, including those that help regulate digestion, and it can aid in preventing constipation."
Helps Prevent Anemia
As a plant-based source of iron, date paste can help prevent anemia. Pregnant women are advised to consume two to three spoonfuls daily. The iron, along with vitamins C and D, supports blood production, strengthens immunity, and contributes to skin elasticity.
Boosts Immunity
High in antioxidants, date paste helps ward off illness, benefiting heart health, respiratory function, and the immune system. It’s ideal for those aiming to reduce fatigue, maintain weight, or even lose weight.
Nutritional Information of Date Paste
Nutrient | Amount per 100g | Daily Value (%DV) |
Calories | 270 kcal | - |
Total Carbohydrates | 75 g | 27% |
- Dietary Fiber | 8 g | 32% |
- Sugars | 63 g | - |
Protein | 2 g | 4% |
Total Fat | 0.5 g | 1% |
- Saturated Fat | 0 g | 0% |
- Trans Fat | 0 g | 0% |
Cholesterol | 0 mg | 0% |
Sodium | 2 mg | 0% |
Potassium | 656 mg | 19% |
Calcium | 39 mg | 4% |
Iron | 1 mg | 6% |
Magnesium | 43 mg | 10% |
Phosphorus | 62 mg | 6% |
Vitamin A | 10 IU | 0% |
Vitamin C | 0 mg | 0% |
Vitamin B6 | 0.2 mg | 12% |
Niacin (B3) | 1.6 mg | 8% |
Folate (B9) | 15 mcg | 4% |
Recipes Using Date Paste
Now that we’ve answered the question, "what is date paste?" you might already be in love with this date-based delight and eager to incorporate date paste into your daily diet! Below, we’ve gathered some delicious recipe ideas that, once tried, will surely become weekly favorites.
- Can anyone resist croissants? Perhaps the only drawback of a classic croissant is the added chocolate, which may have health concerns. Fortunately, you now know of a tastier, healthier alternative! Date paste is an excellent ingredient to use as a filling for croissants or as a substitute for chocolate.
- Swap out chocolate and other processed ingredients with date paste, and enjoy desserts and marmalades without worrying about any unhealthy additives.
- Try date paste on toast for breakfast! Start your day with an incredible flavor and a blend of nutritious ingredients found in dates.
- Popular Persian date desserts like Ranginak and Halva usually require pitting and peeling dates before mashing them. However, date paste offers a uniform blend of pitted and peeled dates, which can save you a significant amount of time in the kitchen.
Frequently Asked Questions (FAQs) about what is date paste
Is Sugar or Preservative Added to Date Paste?
No, date paste derives its sweetness naturally from dates and requires no additional sugars or preservatives.
Is Date Paste Suitable for Diabetics?
Although date paste contains natural sugars, its fiber content helps regulate blood sugar levels. You can read more about the impact of fiber on diabetes here. However, individuals with diabetes should consume it in moderation and consult their doctor.
Can Date Paste Be Frozen?
Yes, date paste can be frozen for up to one year in a sealed container.
In this article, we’ve made an effort to provide a complete answer to "What is date paste?" What other questions do you have about date paste? Ask us in the comments!