Date Syrup Recipe + Benefits | The Healthiest Sweetener Around

Date Syrup

  • Less sweet than agave, honey, or maple syrup
  • Date Syrup taste has a hint of caramel, vanilla and maple
  • High polyphenol anti-oxidants in this syrup makes it a great anti-inflammatory
  • High is healthy minerals such as potassium, phosphorus, magnesium and zinc


  • Adds sweetness without refined sugar
  • High fiber content
  • Low-glycemic index food
  • Contains 16 vitamins & minerals
  • No cholesterol
  • Good source of natural antioxidants
  • 50% more potassium than a banana
  • Date syrup is an invert sugar, meaning its easily absorbed & assimilated by the body


  • Drizzle over your pancakes & waffles (tastes amazing on Kodiak protein pancakes!!)
  • Add to smoothies
  • Use as a sweetener for your tea, coffee & superfood lattes


  • 1 lb. dried pitted dates (medjool dates were used)
  • 4 cups water


  1. Chop your dates roughly. Place dates in a large lidded pot with 4 cups of water. Bring to a gentle boil, simmer (covered) for 2 hours.
  2. Allow it to cool down completely.
  3. Place a sieve over a large bowl and line the sieve with a large piece of cheesecloth.
  4. Squeeze all of the water from the cooked dates really well. You should get about 2 cups of liquid.
  5. Pour the date juice into a pot and allow it to come to a gentle simmer. Simmer uncovered for about 45-60 minutes until the excess water evaporates and the syrup reduces approximately by half. If you dip a spoon in it, the syrup should coat the back of it – the syrup will become even thicker after cooling. If the syrup is too thin for your liking, return it to the heat and reduce some more, but be careful not to over reduce.
  6. Put it into a covered container and store up to 2 weeks in the fridge.

Thank you Nikisha Riley for this recipe 

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