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Quick & Raw Date Syrup

Date syrup is my favorite natural sweetener, and it’s incredibly easy to make. Dates are low on the glycemic index, meaning they won’t spike your blood sugar and leave you craving more sugar, not to mention they include fiber, vitamins, and minerals. I use this to substitute maple syrup, honey, agave, etc. in a lot of recipes, including muffins, hot cocoa, and smoothies. It’s not as sweet as most traditional sugars so you may need to add more than the amount of sweetener called for in a recipe. I just add to taste. Also try it by itself with apples, on pancakes, or a straight spoonful when you just need a little something sweet.


  • Pitted dates
  • Water


  1. Place dates in a bowl or jar and fill with water until all are covered.
  2. Allow dates to soak. If using a high-speed blender, only an hour is necessary; otherwise you may want to soak for 4-8 hours or overnight. 
  3. Blend dates with soaking water (do not rinse or drain, as much of the natural sugar is in the water now).
  4. Store in a sealed jar for up to a week  or freeze.
Quick & Raw Date Syrup

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