HOW-TO MAKE PROBIOTIC (FERMENTED) DATES
Using 2 Ingredients

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If you're on a low carb, Ketogenic or sugar free diet and you find yourself missing the versatility and/ or texture of dates (but you don't miss the high amounts of sugar), then I've got the best solution for you!!! Just ferment them! I've been fermenting dates for a few years now as adding beneficial bacteria to them in the way of coconut yoghurt or coconut kefir removes all the sugar in them. How you ask? The good bacteria in the cultures feeds on all the sugars and removes them, leaving a sugar-free version + it'll be enhanced because it's now rich in probiotics, enzymes, bio-available nutrients and minerals + so it's much gentler on your gut. You can read more about fermentation in my blog here.

INGREDIENTS

  • Organic dates or apricots (make sure they’re; preservative, vegetable oil and sugar free)

  • Coconut water kefir to cover

  • Optional: add in a used/ leftover vanilla bean pod or two to the liquid while it's fermenting to give it a vanilla flavour


INSTRUCTIONS

1. Add the dates to a clean 2L glass jar. 
2. Pour just enough coconut water kefir over the top of the dates so they're just covered. Make sure you leave plenty of room to allow for expansion and gas build up. 
3. Close the lid and place them onto a shelf in your pantry, or in your kitchen somewhere. Allow the dates to ferment for 24-36 hours (depending on how much sugar you want to remove). Please note in winter they may need slightly longer and may require 48 hours to ferment, and in Summer they may ferment much quicker, so always taste along the way so you know when they are ready. The longer the dates ferment, the more sugar is removed, however try not to ferment for them more than 2.5 days as I find they taste almost alcoholic.
4. Store them as they are (in the liquid) in the fridge and add them to smoothies, smoothy bowls and ice-cream as a yummy thickener, or blend or mix them into coconut yoghurt. 

WHAT TO DO WITH THE LEFTOVER PROBIOTIC DATE LIQUID

  • Use it once more to ferment another batch of dates (or apricots)

  • Save it and add it into smoothies, ice blocks, smoothie bowls to add a ‘caramel’ flavour/ aroma without the sickly sweetness

  • Freeze into ice cubes and add into smoothies

HOW-TO DEHYDRATE (FERMENTED) PROBIOTIC DATES

  1. If you want to retain the probiotics in the dates, dehydrate them in your dehydrator or in the oven on the lowest temperature it can go for 6 or so hours, or until they're dried out and back to a similar texture/ moist-ness to what they were originally.

  2. If you want to dehydrate them faster, you can do so at a higher temperature (approx. 100-120C) for about 2 hours, or until they're dried out and back to a similar texture/ moist-ness to what they were originally. Please note that this high temp heating will destroy the probiotics in them, but they will still contain all of the other health benefits the fermentation provides (ie; easier to digest, gentle on the gut, sugar free ect).

Store them in an airtight container or in silicone storage bags in the fridge (or freezer). You can then use them in bliss balls or slices (or for recipes where you don't want extra liquid).

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