Naturally Sweet Vanilla Date Smoothie

Quick Recipe Version (TL;DR)

• Yield: 2 servings (about 12 oz each)
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes

Quick Ingredients

• 6 soft Medjool dates, pitted
• 1 1/2 cups cold milk (dairy or unsweetened plant milk)
• 3/4 cup plain or vanilla yogurt
• 1 teaspoon pure vanilla extract
• 1/4 teaspoon ground cinnamon (optional)
• Pinch of fine sea salt
• 1 to 1 1/2 cups ice cubes
• Optional: extra chopped date and cinnamon for garnish

Do This

• 1. Pit dates and, if they feel firm, soak in hot water for 5 minutes and drain.
• 2. Add milk, yogurt, vanilla, cinnamon, and salt to the blender.
• 3. Add the softened dates, breaking them into pieces as you drop them in.
• 4. Add 1 cup of ice, cover, and blend on high until completely smooth and creamy.
• 5. Check thickness; add more ice (or a splash of milk) and blend again if needed.
• 6. Taste and adjust: add an extra date for more sweetness if desired, then blend once more.
• 7. Pour into chilled glasses, top with chopped date and a dusting of cinnamon, and serve immediately.

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Why You’ll Love This Recipe

• Naturally sweetened with dates, which give a rich, caramel-like flavor with no refined sugar.
• Thick, creamy, and satisfying thanks to yogurt and milk, yet quick enough for busy mornings.
• Flexible base recipe: easily made dairy-free, extra-protein packed, or dessert-like.
• Uses simple pantry staples and comes together in one blender with almost no cleanup.

Grocery List

• Produce: Medjool dates (plus an extra date or two for garnish)
• Dairy: Milk (or plant milk), yogurt (Greek or regular), optional whipped cream or extra yogurt for topping
• Pantry: Pure vanilla extract, ground cinnamon, nutmeg (optional), fine sea salt, ice (from freezer)

Full Ingredients

For the Vanilla-Date Smoothie

• 6 soft Medjool dates, pitted (about 3/4 cup loosely packed)
• 1 1/2 cups cold milk
  • Use whole dairy milk for the creamiest texture, or unsweetened almond, oat, or cashew milk for a lighter or dairy-free version.
• 3/4 cup plain or vanilla yogurt
  • Greek yogurt for extra thickness and protein, or regular yogurt for a lighter, sippable texture.
• 1 teaspoon pure vanilla extract or seeds from 1/2 vanilla bean
• 1/4 teaspoon ground cinnamon (optional, for a warm, cozy flavor)
• 1 small pinch fine sea salt (enhances the caramel notes of the dates)
• 1 to 1 1/2 cups ice cubes, to taste
  • Use closer to 1 cup for a creamier smoothie, or up to 1 1/2 cups for a thicker, frostier drink.

Optional Garnishes

• 1 extra Medjool date, finely chopped
• Light dusting of ground cinnamon or freshly grated nutmeg
• Small dollop of yogurt or a spoonful of whipped cream for a dessert-style presentation

Step-by-Step Instructions

Step 1: Prep and Soften the Dates

Pit the Medjool dates by gently tearing them open and removing the pits. If your dates feel very soft and fudgy, they can go straight into the blender. If they are a bit firm or dry, place them in a small bowl, cover with very hot tap water, and let sit for about 5 minutes to soften. Drain well and pat dry with a paper towel so you do not water down the smoothie.

Step 2: Build the Liquid Base in the Blender

In your blender jar, add the cold milk and yogurt first. Placing the liquids and yogurt in the bottom helps the blades catch the thicker ingredients more easily. Pour in the vanilla extract, then sprinkle in the cinnamon (if using) and a small pinch of fine sea salt. The salt should be barely noticeable; it is there to round out the sweetness and highlight the natural caramel flavor of the dates.

Step 3: Add Dates and Ice

Tear or cut the softened dates into a few pieces each as you add them to the blender. This gives your blender a head start on breaking them down so you get a smoother texture. Add 1 cup of ice cubes to start. If you prefer a very thick, milkshake-like smoothie, you can add up to 1 1/2 cups of ice, but it is better to start with less and add more after blending if needed.

Step 4: Blend Until Ultra Smooth and Creamy

Secure the blender lid tightly. Begin blending on low speed to get everything moving, then gradually increase to high. Blend on high for 45 to 60 seconds, or until the smoothie looks completely smooth and no visible bits of date remain. If your blender struggles, stop it once or twice and scrape down the sides with a spatula, then continue blending. The finished mixture should be thick, silky, and pale caramel-beige in color with a glossy, creamy sheen.

Step 5: Adjust Sweetness and Thickness

Pause and taste a spoonful. If you want it sweeter, add another half to one Medjool date and blend again. For a thicker, colder smoothie, add a handful more ice and blend. For a looser, more sippable drink, splash in an extra 2 to 4 tablespoons of milk and blend briefly. This is your chance to customize the texture exactly to your liking, so do not hesitate to blend in small adjustments.

Step 6: Serve and Garnish

Once you are happy with the flavor and texture, immediately pour the smoothie into 2 chilled glasses. For a rustic, cozy presentation, use sturdy glass tumblers or mason jars. For a finishing touch, sprinkle the tops with finely chopped date and a pinch of cinnamon or nutmeg. Add a small dollop of yogurt or whipped cream if you want a dessert-style feel. Serve right away while the smoothie is icy-cold and at its creamiest.

Pro Tips

• Use soft, fresh dates. Very soft Medjool dates blend more easily and give the smoothest, creamiest texture. If in doubt, soak them briefly in hot water, then drain well.
• Layer ingredients for easier blending. Always add liquids first, then yogurt, then dates and ice. This helps even a basic blender produce a silky smoothie.
• Blend longer than you think. Dates can be chewy; give the smoothie a full 45 to 60 seconds on high, or until there are no visible specks larger than a grain of sugar.
• Chill your glasses. Pop your serving glasses in the freezer for 5 to 10 minutes while you prep. The cold glass keeps the smoothie thick and frosty longer.
• Scale up for a crowd. This recipe doubles easily. Just be sure your blender has enough capacity, and blend in batches if needed.

Variations

• Banana-Vanilla Date Smoothie: Add 1 small ripe banana (fresh or frozen) to the blender in Step 2. Reduce the dates to 4 if your banana is very sweet. This makes the smoothie even thicker and more dessert-like.
• Mocha Caramel Date Smoothie: Replace 1/2 cup of the milk with strong cooled coffee or 1 shot of espresso plus 1/4 cup milk. Add 1 teaspoon unsweetened cocoa powder. The dates give a caramel note that pairs beautifully with coffee and chocolate.
• Dairy-Free / Vegan Version: Use unsweetened almond, oat, or cashew milk and your favorite dairy-free yogurt. Choose a neutral or vanilla flavor, and keep everything else the same.

Storage & Make-Ahead

This smoothie is at its best right after blending, when it is thick and frosty. If you need to make it ahead, you can refrigerate it in a covered jar or bottle for up to 24 hours. The texture will thin slightly and may separate; just shake very well or blend again briefly before serving. You can also prep in stages: pit and soak the dates up to 3 days in advance and store them in an airtight container in the fridge. For longer storage, pour any leftovers into popsicle molds and freeze for a creamy, naturally sweet frozen treat.

Nutrition (per serving)

Approximate values using whole dairy milk and plain Greek yogurt, for 2 servings: about 430 to 480 calories; 9 to 12 g protein; 10 to 15 g fat; 78 to 88 g carbohydrates; 8 to 10 g dietary fiber; naturally occurring sugars from dates and dairy only (around 60 to 70 g); plus small amounts of calcium, potassium, and magnesium from the milk, yogurt, and dates. Exact numbers will vary based on the type of milk and yogurt you choose and any add-ins or toppings.