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We've all had or still have questions about which sugar options are best. There are so many options on the market, but most of these options are far from being 'healthy'. So here we have a simple recipe to keep in the fridge and use whenever we look for a sweet factor in the recipe!
Which sweetener to use?
You've probably read the information that sugars or sweeteners are all the same. In general, this information does have truths. The way in which most sugars are recognized in our body is very similar. However, there is a very important factor to take into account: whether or not food components were removed.
For example, the cane. In order to have white or brown sugar, components of the plant had to be eliminated in order to have what we know as sugar. The same with molasses, for example, or with coconut sugar, stevia, etc.
But there is a type of natural sweetener that we can make at home or we can buy ready-made in specific supermarkets or on the internet! Stay here with me to find out which food is this!
The ultimate in minimally processed food
When a food is minimally processed, it means that it may have gone through a process (baking, blending, etc.), but no nutrients have been removed or no processed or aggressive ingredients have been added to the final product.
But which sugar am I talking about? The one from two fruits, one known, the other less so.
Nature is wise and in the fruits themselves we have the sugar our bodies need. The difference between fruit sugar and processed sugar lies in the removal, mainly, of fiber.
The fiber in fruits means that sugar is not metabolized as quickly in the body. It prevents sugar spikes, as we already know.
Plums and dates, two very sweet and very nutritious fruits in their own right, can be turned into sensational sweet ingredients. And mainly because they go through a minimal process.
We have 3 options, all of them from dehydrated plums and dates (most common way to find them):
- Minced and added to shakes, smoothies, salads, sauces, etc. So we don't need to include any other type of sugar.
- Follow the simple recipe below for date paste, whose process with plums is exactly the same. In some markets or on the internet we can find this syrup, which is a ready-made paste. Just pay attention to the ingredients list, it should only inform dates.
- Buy granulated date or plum sugar. There are options on the market, where both fruits are just dehydrated and ground. Minimally processed, no nutrients removed and nothing bad or aggressive added.
Important notes
Dates are rich in fiber, helping in cases of constipation, in addition to a good amount of potassium, folate and iron.
They can be used without contraindication. Studies ¹ ² show that consuming dates daily can facilitate normal delivery in pregnant women in the 3rd trimester of pregnancy, starting at week 38. One study looked at women in one group consuming 7 dates a day while the other group did not. The result was a shorter labor and no need for induction of labor with medications by the date group.
It is important to mention that dates do not induce an early delivery, they just facilitate it at the natural time, making labor shorter. Scientific evidence ³ demonstrates that pregnant women in the first two trimesters can consume dates.
Do you prefer to watch on video?
Check out the video I prepared on YouTube, with exactly this recipe! Click here or you will find the full video also in the 'videos' menu here on the blog!
Date Paste
Prep time
5 min
Shelf life
Up to 5 days
Ingredients
10 - 12 dates/plums, dehydrated
1 cup boiling water
Method
1. In a bowl, place the dates and hot water.
2. Let it sit for approximately 10 minutes. This step will rehydrate the fruit and make it easier to process.
3. In a food processor or blender, place the dates rehydrated.
4. From the water used in the bowl, add a few spoons in the food processor.
5. Press the pulse option 3 to 4 times.
6. With a spatula, clean the sides of the food processor and, if necessary, add a few more scoops of water.
7. Press pulse a few more times until the consistency is pasty.
8. The consistency of the recipe can vary according to your preference, it will depend on the amount of water included.
9. Place in a glass jar and refrigerate.
