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4.21 from 49 votes

Date Syrup

Green Light sweeteners are a little hard to come by. Date sugar, which is simply dried, pulverized dates, can be used as a whole-food, granulated sugar, and blackstrap molasses is a good choice for a healthy liquid sweetener, but it has a strong, sometimes overpowering flavor. We’ve come up with our own DIY date syrup we hope you’ll love as much as we do.
Prep Time1 hr
Author: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook


  • 1 cup pitted dates
  • 1 cup boiling water
  • 1 teaspoon blended peeled lemon


  • Combine the dates and hot water in a heatproof bowl and set aside for 1 hour to soften the dates. Transfer the dates and water to a high-speed blender. Add the lemon and blend until smooth. Transfer to a glass jar or other airtight container with a tight-fitting lid. 
  • Store the syrup in the refrigerator for up to 2 to 3 weeks.

18 responses to “Date Syrup

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  1. I keep this on hand in my fridge at all times now, just because of how many of the HNTD recipes call for it. It’s also a great way to use up dates that have gotten a bit old and dried out since you can’t tell the quality of the dates after you blend them with boiling water and stir the syrup into something else.

      1. if you use Meyer lemons, I would blend the entire lemon, peel and all. I use my own organic Meyer lemons this way for salads, juices, teas or whatever wants a bit of lemon plus all the nutrients in the skin too.

  2. Do you mean put the entire peeled lemon, including the peel, in a blender and blend? Makes a paste or something like that? Or do you mean something else?

  3. Using tamarind pulp instead of lemon can nicely change the taste. You can use it as a chutney with your sandwiches n stuff.
    I always recomend dates for anemia esp to pregnant women who have trouble ingesting supplements due to nausea.

  4. Anyones knows whats the latin name lf date?.
    The scientific or botanic name.
    It is for try to get them in other countries, because they may have differents names.

    Thank you

  5. I am a bit confused, I have come across a few whole food plant based diet recipes that use things like agave nectar, honey, or date syrup / sugar. Robert Lustig, the scientist that did all the sugar research says that all these things are still unhealthy, will spike our blood sugar, and we shouldn’t eat them. Is this true?

    1. From what I understand, the logic is that anything whole is better, because it has all the other nutrients and fiber. This makes the bloodsugar spike less. Processed sugar spikes your bloodsugar, because it has all kinds of things taken out to have only the sugar left. As I think dr. Greger explains, processing food means that good stuff (nutrients) has been taken out, and sometimes bad stuff is added (like extra fat, extra processed sugar, extra salt). Agave nectar and honey are very much processed (the latter by the bee but also by the food industry mixing in processed sugarsyrups). This above date syrup recipe takes whole dates, and merely blends them with another whole fruit (the lemon blended, if you want even with the peel). So all the nutrients are still in it, nothing’s been taken out, and nothing bad has been added. So it’s the best way to have a little extra sweetness to add in your cooking or baking.
      I use it in my black coffee :)

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