What to CookDessert

The Less Needy, All Natural, Still Sweet Way to Make Caramel

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For years, special diet cooks have triumphed over food limitations with creative wizardry. Thanks to them, we now have zucchini noodles, coconut whipped cream, rice cookies, and so much more in our culinary repertoire. Dates is another ingredient that I’m very happy we’ve really embraced.

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Zucchini Marinara: A Raw "Pasta" for Summer

Zucchini Marinara: A Raw "Pasta" for Summer by Gena Hamshaw


I’ll admit, I associated the dried fruit with my grandmother, who soaked them overnight in her oatmeal—the appetizer tray, usually stuffed with goat cheese (or soaked in a yogurt and olive oil bath). But thanks to raw and vegan cooks, I now know about the date’s majorly underutilized powers, especially when it comes to sweet treats and baked goods: Dates are an almost foolproof alternative to caramel!

Citrus Salad with Goat Cheese-Stuffed Dates

Citrus Salad with Goat Cheese-Stuffed Dates by Phyllis Grant

Renee Erickson's Sautéed Dates

Renee Erickson's Sautéed Dates by Genius Recipes

Dates contain just enough water content to be supple and chewy, but sugar-dense and rich. They work as a natural sugar replacement in simple syrups, baked goods, and smoothies. And because of their sticky factor, they also make an excellent egg-free binder in no-bake pie crusts and bars (of the chocolate and fruit-nut variety). But best of all, dates are pretty “melty.” And with the help of heat or a spin in the food processor, they quickly transform from a dried fruit to a caramel-like paste—no candy thermometer required.

Date, Apricot, and Walnut Loaf Cake

Date, Apricot, and Walnut Loaf Cake by Nicholas Day

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Another Excuse to Never Leave Your Kitchen by Kendra Vaculin


When choosing dates, avoid those that feel too firm. They should be plump and limber, as it makes chopping and blending much easier. If you picked right, you should be able to remove the pit with your fingers. As for variety, Medjools tend to be the sweetest, biggest, and most tender of the date family—perfect for “caramel” making.

When transforming the date into a paste or sauce, you have several choices: (1) blender, (2) heat —a.k.a. hot pan or microwave, and (3) mortar and pestle. The only difference between the three methods (from what I gather) is the equipment you have on hand and time you have to spare. A blender often requires soaking the dates first, while the heat method does not. And obviously, mortar and pestle requires more patience and arm strength than the microwave. Additionally, if you keep to a “raw” diet, skip the stove.

How to Make Homemade Dark Chocolate Turtles with Medjool Dates

How to Make Homemade Dark Chocolate Turtles with Medjool ... by Jodi Kay ⎮ happy hearted ki...

Real Caramel Sauce

Real Caramel Sauce by Alice Medrich

When using the blender: Soak the dates first in warm water for 30 minutes to several hours (depending on the age and stiffness of the date), until softened. But don’t forget to use this step to your advantage and use (or add) other flavor boosting liquids to the mix, like coffee, tea, citrus, vanilla extract, or rum. Once revived, strain the dates from the liquid, chop them, and place in a blender. Add a bit of soaking liquid as well, and puree until smooth, adding more liquid as necessary to get desired texture: doughy (hardened caramels!) versus runny (sundae sauce!).

When using heat: Soaking first is typically not necessary as the heat from the pan or microwave will eventually break down the dried fruit, “melting” it into a caramel like paste. But do add a little liquid (see suggestions above), butter, or coconut oil to the microwave-safe bowl or pan to get a creamy consistency. And if using the microwave, heat and stir in 15 second intervals until mixture is creamy.

Japanese Mortar and Pestle

Japanese Mortar and Pestle

Vitrified Porcelain Mortar & Pestle

Vitrified Porcelain Mortar & Pestle


When using mortar and pestle: Soak dates first, as with the blender method. Work in small batches and use splashes of soaking liquid as needed. Additionally, a sprinkling of sea salt, coffee grounds, or sesame seeds will help break down the dates by adding friction, giving you a smooth texture and extra flavor. This method is best when you only want a small amount of “date caramel.”

Once the dates take on that whipped texture, the paste or sauce may be used wherever caramel is found: stuffed in pie, swirled in ice cream, or partially hardened and smothered under chocolate (like in this turtle or the recipe below).

Date Caramels with Crunchy Chocolate Coating

Date Caramels with Crunchy Chocolate Coating

Sodium Girl Sodium Girl
Makes 12 caramels
  • 2 tablespoons unsweetened finely shredded coconut
  • 3 tablespoons coconut oil
  • 1 cup [180 g] pitted dates, finely chopped
  • 1/4 cup [60 ml] canned light coconut milk
  • 1 1/4 teaspoons vanilla extract
  • 1 cup dark chocolate chips
  • 1/2 cup 1/ 2 cup [70 g] chopped salt-free ginger candy (or pistachios, walnuts, or extra toasted coconut flakes)
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For more, smart cooking tips and recipes, Jess's book is Low-So Good.
For more, smart cooking tips and recipes, Jess's book is Low-So Good.
Automagic Spring Menu Maker!
Automagic Spring Menu Maker!

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