Medjool dates have been gaining popularity as a natural sweetener in recent years. They are delicious and nutritious, but they’re not the only option available for those who want to add natural sweetness to their meals. Whether you’re allergic to dates, looking for variety in your sweeteners, or simply want to try something new, there are plenty of substitutes available. In this article, we’ll be discussing the 7 best substitutes for medjool dates, their nutritional benefits, and tips on how to use them in recipes.
What are Medjool Dates?
Medjool dates are considered a fresh fruit, unlike the dried dates commonly found in the baking aisle. They are harvested directly from the date palm, and undergo a simple cleaning, sorting, and packaging process without any physical or chemical drying. This is why you can typically find them in the produce section of your grocery store.
Medjool dates are known for their rich, almost caramel-like flavor and soft, chewy texture. In contrast, regular dates, often referred to as Deglet Noor, are typically smaller with a firmer flesh and a sweet, delicate taste.
Best Medjool Dates Substitutes
1. Dried Figs
Dried figs are similar to medjool dates in terms of taste and texture. They’re also rich in fiber, potassium, and other nutrients. One dried fig contains approximately 20 calories, making them a low-calorie option for adding natural sweetness to your meals.
To use dried figs as a substitute for medjool dates, soak them in hot water for 10-15 minutes to soften them before blending them into a paste or chopping them up and adding them to recipes like energy bites, smoothies, or oatmeal.
2. Coconut Sugar
Coconut sugar is a natural sweetener that’s made from the sap of coconut trees. It’s low on the glycemic index and contains vitamins and minerals such as iron, zinc, and calcium. Coconut sugar also contains antioxidants that help fight inflammation in the body.
To use coconut sugar as a substitute for medjool dates, simply use it in place of dates in recipes like granola bars, baked goods, or sweet sauces.
3. Honey
Honey is a natural sweetener that’s been used for centuries. It’s rich in antioxidants and has antibacterial and anti-inflammatory properties. Raw honey is also a great source of enzymes and minerals.
To use honey as a substitute for medjool dates, use it as a sweetener in recipes like smoothies, dressings, or marinades. Keep in mind that honey is sweeter than medjool dates, so you’ll need to adjust the amount of honey accordingly.
4. Maple Syrup
Maple syrup is a natural sweetener that’s made from the sap of maple trees. It contains vitamins and minerals such as manganese, zinc, and calcium. It also has a lower glycemic index than sugar, making it a healthier option.
To use maple syrup as a substitute for medjool dates, use it as a sweetener in recipes like oatmeal, baked goods, or glazes. Like honey, maple syrup is sweeter than medjool dates, so you’ll need to adjust the amount of maple syrup accordingly.
5. Molasses
Molasses is a natural sweetener that’s made from the juice of sugarcane or sugar beets. It’s rich in iron, magnesium, and other minerals. Molasses also has a low glycemic index and has been shown to help improve digestion.
To use molasses as a substitute for medjool dates, use it as a sweetener in recipes like barbecue sauces, baked goods, or oatmeal. Keep in mind that molasses has a strong flavor, so you may need to adjust the amount used in recipes.
6. Agave Nectar
Agave nectar is a natural sweetener that’s made from the sap of the agave plant. It has a low glycemic index and is rich in antioxidants. Agave nectar is also a good source of inulin, a type of fiber that helps improve digestion.
To use agave nectar as a substitute for medjool dates, use it as a sweetener in recipes like smoothies, dressings, or marinades. Agave nectar is sweeter than medjool dates, so you’ll need to adjust the amount of agave nectar accordingly.
7. Applesauce
Applesauce is a natural sweetener that’s made from apples. It’s low in calories and high in fiber, making it a great option for those who are watching their weight or looking to add more fiber to their diet. Applesauce also contains vitamins and minerals such as vitamin C and potassium.
To use applesauce as a substitute for medjool dates, use it as a sweetener in recipes like baked goods, smoothies, or pancakes. Keep in mind that applesauce may add moisture to recipes, so you may need to adjust the amount of other wet ingredients in your recipe.
Conclusion
In conclusion, medjool dates are a great natural sweetener, but they’re not the only option available. Dried figs, coconut sugar, honey, maple syrup, molasses, agave nectar, and applesauce are all great substitutes for medjool dates. Each of these substitutes has its own unique flavor and nutritional benefits, so feel free to experiment and find your favorite.
When using these substitutes, keep in mind that they may have different sweetness levels than medjool dates, so you’ll need to adjust the amount used in your recipes accordingly. Additionally, some substitutes may add moisture to recipes, so you may need to adjust other wet ingredients as well.
Overall, adding natural sweeteners to your diet can be a great way to satisfy your sweet tooth while also providing your body with important nutrients. So next time you’re looking for a sweetener, consider trying one of these medjool date substitutes and enjoy the natural goodness they have to offer.
