Today I’m sharing an experimental recipe from my test kitchen: a no-refined-sugar meringue sweetened solely with date syrup. The result is a light, crunchy, honeycomb-like meringue that’s intensely sweet, naturally flavored and relatively low in calories. These meringues make a delightful snack on their own, or an elegant dessert component—try filling them, drizzling with sauce, or scattering over ice cream.
And Now For Something Completely Different…
For years I resisted self-help books, seeing them as unnecessary guides for people who should know themselves. Over time I realised that many of these titles are simply accessible psychology written for everyday readers. The human mind remains one of the least understood realms we encounter, but it’s also the one we inhabit constantly. Reading about how our minds work can be one of the most practical tools for navigating life, because it helps reveal the habitual thought patterns that steer our decisions.
People often stick to familiar stories about themselves rather than risk the unknown. Admitting what you want and pursuing it directly changes that pattern. Declaring your goals and taking steps toward them sends a clear signal to the world and to yourself.
Like a Prayer.
I remember a line from Madonna that struck a chord: “A lot of people are afraid to say what they want. That’s why they don’t get what they want.” It’s direct and true. Many people hope for change but don’t ask or act. Speaking clearly about your desires and pursuing them is the first practical step toward achieving them.
That attitude is part of why I’m busy with many projects: new photography clients; developing courses for bloggers; house hunting; planning to return to university for an MSc in Food Policy; and working on personal development. I’m deliberately pushing multiple areas of my life forward to make my intentions plain.
The Food.
Now onto the recipe. Traditional meringues are essentially egg whites and sugar. I wanted to replace refined sugar with date syrup and see if the meringue would still work. After a few attempts I landed on a method that creates a new style of meringue: light, crisp and with a honeycomb texture and flavor. They’re excellent on their own or served with sauce or ice cream.
No Refined Sugar and Low Calorie.
These date-syrup meringues are surprisingly low in calories. The batch yields nine meringues at roughly 35 calories each, making them a lighter alternative to conventional meringues. Date syrup brings concentrated natural sweetness and a rounded, caramel-like flavor that works beautifully without refined sugar.
Beta Testing.
This is effectively a beta recipe. I tested several variations and want to highlight some important behaviors of these meringues so you can set expectations:
1) They soften after baking. Once removed from the oven they can become tacky and, if left several hours, quite soft. After 24 hours they’ll lose most structure and become sponge-like.
2) A twice-baked method has produced the crispiest results in my tests. Baking, cooling in the oven, then re-baking appears to firm them best, but they still soften quickly at room temperature.
3) Even after the second bake there can remain a slight stickiness on the exterior.
If you try them, please share your experience—these are worth experimenting with and can produce a delicious result.
No Added Sugar Meringues with Date Syrup
By Gavin Wren
Makes 9 meringues
Uses an electric whisk, mixing bowl and a baking sheet
Ingredients
3 large eggs, whites only
100g date syrup (nectar)
Juice of 1/4 lemon
A pinch of salt
Directions
Preheat the oven to gas mark 1, 275ºF, 135ºC (115ºC fan). Ensure your whisk and mixing bowl are spotless and grease-free—any fat will prevent the whites from whipping properly.
Separate the egg whites carefully, ensuring no yolk is present. Add the pinch of salt and squeeze in the lemon juice. Whisk on medium speed until soft peaks form.
Increase the whisk speed and slowly drizzle in the date syrup while continuing to whisk. Stop occasionally to scrape down the bowl so the mixture remains even.
Whisk until the mixture forms thick, stiff peaks and has good volume.
Line a baking sheet with parchment. Spoon the mixture into nine large mounds roughly the size of tennis balls.
Bake for 1 hour, then turn the oven off and leave the tray inside to cool for about 8–12 hours (overnight) to finish drying.
The following day, reheat the oven to gas mark 1 (275ºF, 135ºC, 115ºC fan) and bake the meringues again for 1 hour shortly before serving to refresh their crispness. Serve as soon as possible for the best texture.