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Date Shake

Featured in Start Your Day Right.

This wholesome date shake transforms simple ingredients into a naturally sweet and satisfying breakfast drink. The combination of frozen bananas and tender dates creates a perfectly sweet base without any added sugars, while peanut butter adds richness and protein. What makes this shake special is its nutritional balance - it's loaded with fiber from the dates and chia seeds, protein from the peanut butter, and healthy fats that keep you full. The frozen banana gives it a thick, milkshake-like consistency that's incredibly satisfying. Quick to make in just 5 minutes, it's perfect for busy mornings when you want something both nutritious and delicious. The recipe makes enough for two servings, though it's best enjoyed immediately for the optimal creamy texture.
Chef Zaho
Updated on Sun, 19 Jan 2025 16:40:51 GMT
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Healthy Date Shake Recipe - No Added Sugar Pin it
Healthy Date Shake Recipe - No Added Sugar | alicesrecipes.com

A Date Shake transforms simple ingredients into a luxuriously creamy treat that satisfies sweet cravings while providing wholesome nutrition. This naturally sweetened blend captures the caramel notes of dates and rich banana in a drink that's both indulgent and nourishing.

I discovered this combination during Ramadan, when dates are traditionally used to break the fast. The way they blend with frozen banana creates an incredibly satisfying drink that's become my go-to energizing treat.

Essential Ingredients & Selection Tips

  • Dates: Choose soft, plump Medjool dates for natural caramel flavor
  • Bananas: Freeze when fully ripe with brown spots for maximum sweetness
  • Peanut Butter: Natural, no-sugar-added provides the best nutrition
  • Chia Seeds: Fresh seeds offer the most omega-3 benefits
  • Plant Milk: Unsweetened varieties let the natural flavors shine

Detailed Blending Instructions

Step 1: Prepare Your Ingredients
Remove date pits carefully. Cut frozen bananas into chunks. Measure ingredients precisely. Let dates soak if they're firm.
Step 2: Layer Your Blender
Add liquid ingredients first. Place soft ingredients next. Add frozen items last. Secure lid completely.
Step 3: Perfect the Blend
Start on low speed. Increase gradually to high. Use tamper if needed. Blend until completely smooth.
Step 4: Achieve Ideal Texture
Check consistency. Add milk if too thick. Blend in ice if too thin. Scrape sides as needed.
Step 5: Serve Immediately
Pour into chilled glasses. Add optional toppings. Serve with wide straw. Enjoy right away.
Date Shake Pin it
Date Shake | alicesrecipes.com

My children originally turned their noses up at the idea of dates in a smoothie, but now they request this "chocolate shake" regularly, not realizing it's packed with nutrition.

The Sweet Science

Freezing bananas converts their starches to sugars, while dates add complex carbohydrates that prevent sugar spikes.

The Texture Tale

The combination of frozen fruit and nuts creates a shake that's thick enough to eat with a spoon but still sippable through a straw.

Healthy Date Shake Pin it
Healthy Date Shake | alicesrecipes.com

Through countless mornings making this shake, I've found it's not just about nutrition - it's about creating a treat that makes healthy eating a joy rather than a chore.

Frequently Asked Questions

→ Can I use different milk alternatives?
Yes! Any plant-based milk works well - try oat milk, coconut milk, or soy milk. Just make sure it's unsweetened to keep the sugar content in check.
→ How ripe should the bananas be before freezing?
Use ripe bananas with some brown spots for the best natural sweetness. Peel and freeze them when they're perfectly ripe.
→ Can I substitute the peanut butter?
Yes, any nut or seed butter works great - try almond butter, sunflower seed butter, or cashew butter for different flavors.
→ Do I need to soak the dates?
If your dates are very dry, soak them in warm water for 10 minutes before blending. Soft, fresh dates can be used directly.
→ Can I prep this shake the night before?
While it's best fresh, you can store it in an airtight jar for up to 24 hours. Give it a good shake before drinking as it may separate.

No-Sugar-Added Date Shake

A nutritious breakfast shake naturally sweetened with dates and bananas, packed with protein from peanut butter and chia seeds. Ready in just 5 minutes!

Prep Time
5 Minutes
Cook Time
~
Total Time
5 Minutes
By: Fati Zaho

Category: Breakfast

Difficulty: Easy

Cuisine: American

Yield: 2 Servings (2 shakes)

Dietary: Vegan, Vegetarian, Gluten-Free, Dairy-Free

Ingredients

→ Core Ingredients

01 2 bananas, frozen
02 4 dates, pitted
03 2 cups unsweetened almond milk
04 2 tablespoons creamy peanut butter

→ Add-ins

05 2 tablespoons chia seeds
06 1/2 teaspoon cinnamon

Instructions

Step 01

Place all the ingredients in a high-speed blender, and blend for 60-120 seconds until you get a smooth and creamy texture.

Step 02

Taste the smoothie, adding more milk if it is too thick or adding more sweetener if it's not sweet enough for you. Pour into a cup or mason jar. Enjoy immediately, or store in fridge for up to 24 hours.

Notes

  1. Best consumed immediately after making
  2. Can be stored in an airtight mason jar for up to 24 hours

Tools You'll Need

  • High-speed blender
  • Mason jar for storage

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains nuts (peanut butter)

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 333
  • Total Fat: 15 g
  • Total Carbohydrate: 47 g
  • Protein: 9 g