Rich, creamy, dairy-free, easy to make and no straining! Homemade Cashew Milk is my go-to milk for every day. This recipe is vegetarian, vegan and gluten free.
How Do You Feel About Nut Milk?
I’ve been playing around with a few different nut milks, and so far, Homemade Cashew Milk has my attention. I tried almond milk, but could never figure out what to do with all the leftover pulp. Even trying to use the pulp in smoothies and brownies, it just didn’t work for me. And I can’t bear the thought of composting or throwing it out.
What I appreciate most about Cashew Milk is its rich, creamy texture and versatility. After all, I’ve made matcha chia pudding, ice cream, dressing, a Whole Foods shake, thickened soup with variations of Cashew Milk and made mashed potatoes and a creamy stovetop mac and cheese with it.
I also use a frothing wand on the espresso machine to whip up a dreamy homemade cappuccino – the cashew milk becomes light, and airy without separating!
It works beautifully in baking too. I use it in hazelnut chocolate cake, banana-oat pecan waffles, a tender pastry for this apple pie and a Dutch baby, among others.
Cashew Nut Milk Tips
- A high-speed blender is a must for nut milk. To get the cashews perfectly smooth: I use Vitamix. You don’t have to strain the blended cashews, so all the fiber and nutrients are retained. Just soak the cashews for 15 minutes in very hot water or overnight room temperature water, then blend.
- I sweeten Cashew Milk with dates, but maple syrup, sweetener of choice or no sweetener at all, works. Play with it. After making Cashew Milk a few times, you’ll discover the combination of flavors and/or level of sweetness you prefer.
- Look for Cashews in the bulk bins, organic and fair trade if available.
- You’ll want to use this milk pretty quick, within 3 days or it starts to sour. A half batch can be made as well.
- After storing, you’ll notice how the cashew milk separates. Give the cashew milk a good shake each time before using.
- If a thinner or thicker milk is preferred, adjust the amount of water used when blending by about 1/2 a cup either way. Adjust it to your needs. For baking and making lattes, I dilute it, adding an additional cup and a half of water. Or if using an amount as per a recipe, I dilute that amount with water by half. It has the consistency of about whole milk.
- If using cashew milk in a sweet or savory recipe, feel free to leave out the dates/sweetener/cinnamon/salt. I make it frequently without any additions and love it the same!
I’d love to hear your thoughts on nut milk. Leave a comment and a link to your favorite recipe below.
Homemade Cashew Milk
Ingredients
- 1 C Raw Cashews 160g
- 2 Medjool Dates pitted*
- 3 1/2 C Water** 798g
- 1/4 tsp Sea Salt
- 1 tsp Pure Vanilla Extract
- 1/4 tsp Cinnamon optional
Instructions
- Soak the cashews in very hot water for 15 minutes (cashews can be soaked in room temperature water for two hours or overnight as well - whatever works for your schedule). Drain and rinse. Add cashews to the blender (I use a VitaMix) along with dates, water, salt, extract and cinnamon. Blend starting on low speed and increasing to high until smooth and frothy, about 40 seconds.
- Store in a lidded container for up to three days.
Notes
**For thinner milk use 4 C (912g) water.
Nutrition is provided as an estimate (per serving) and courtesy. If this information is important to you, please verify it independently.
Yummm! Quick & luscious. I made a batch for my nightly golden milk, made with turmeric, cinnamon, pepper & a touch of xylitol. All healthy & yummy.
I had no idea it could be so easy to make delicious cashew milk! I soaked my cashews for about 4 hours in hot (initially) water, then blended them in Vitamix with the flavorings, but no sweetener/dates. Loved it! And it did not separate overnight like I had expected. I will be making this regularly now; I can make it in small amounts AND help the environment by not buying the prepared nut milk in cartons. A win-win!
Hi Lauren! Thank you for your note, rating and giving the recipe a go! So happy to hear you’re enjoying the recipe. It’s SO good too without any sweetener/dates! Indeed, no prepared milk carton waste – a win-win for sure!
Thank you so much for posting this recipe. It was sooooo good, and so east as well. I will never buy pre-made again.
Hi Beth! Thank you for your note and rating! SO happy to hear you’re enjoying the cashew milk! Hooray!
This sounds so good, I have to try it. I just read that almond milk is bad for bees. Can you freeze this?
Hi Aray! Thank you for your note. I think we may have read the same article. I’ve not tried freezing the cashew milk, but I wouldn’t hesitate giving it a try. Thaw in the fridge overnight and give it a good shake before consuming. Please let us know if you give it a go!
I want to skip rinsing the cashews and use cashew flour that I found. It’s called Nature’s eats cashew flour. What is to be gained by renting the cashews?
Hi Lori! We soak the cashews to make them easier to digest and to soften them. We rinse them after soaking because it rinses away undesired enzymes.
I made this in a hurry only later to realize I completely forgot to rinse and drain the cashews after soaking them overnight. It was so delicious we drank it all up anyway!
LOL! SO happy you enjoyed the recipe, Luz! Thank you for your note!
I love it! This tastes like ice cream (without the cinnamon). I put it in my daughter’s cereal and she was in heaven! No more guar gum! Thank you for sharing a delicious and simple recipe!
Hooray! Thank you for your note and review, Becky! So happy to hear. Cashew milk is a delicious discovery!
Just made it and it’s amazing! Truly the best cashew milk I’ve had. No way I can go back to store bought but milks now.
So happy to hear Kristina! Thank you for your note. Agreed! Once you’ve made homemade, you just can’t go back!
Hi – Can you use this in smoothies or is it more made for small pours, like coffee creamer and in baked goods? I wanted to make it in stead of buying it at the store for my smoothies. Typically I use about 1.5 cups of the cashew milk
Hi Angela! Thank you for your note! You can use it in smoothies. If you’re used to store-bought, however, I’d dilute this a bit to taste (maybe by half!) before adding it to smoothies. It’ll be delicious!
Thank you for your feedback! When you say dilute, do you mean add another 3 cups of water (6 cups total water) to make it a lighter version (not so heavy) to use in smoothies? Sorry, I was unsure on the process. Just don’t want to get a tummy ache because the milk is too rich – is why I was wondering as many people talked about using it as a creamer. I wasn’t sure if it was made to drink for a smoothie, or for cereal, in that large amount.
It’s completely to taste how thick or thin you’d like it. If you’re unsure, pour 1/2 a cup and dilute it with 1/2 cup water and taste. You can dilute it more if you like.
It’s not actually milk. It’s literally just nut water. You won’t get a tummyache from it.
Yes it does, than you. I try to stay away from salt when possible. A lot of smoothies and flavored waters, also detox waters.
I appreciate your time.
Thank you aaz gain
Brenton
Is the salt needed in this to preserve or just for taste.
Hi Brenton… it’s simply for taste. I leave it out when using it in recipes where salt is added, like in baking for example. But I do like to add it for coffee creamer and/or for drinking, granola, etc. All the ingredients are to taste, really. I find simply blending the cashews alone too to be delicious! I hope this helps and you enjoy the recipe!
I’m not a sweet tooth so I made the Cashew milk without Vanilla and Dates. I still loved the taste. I make my sour creams etc with Cashews as well. Such a versatile Drupe… I don’t use a lot of Cashews either in my milk. I usually use about a good third of a cup of cashews which I think is nicer. It’s still nice and creamy as well….I’m not someone who likes an over creamy milk for my cuppa tea and coffee, so the lessor amount of Cashews used is better for my taste…
Thanks for a brilliant site…
Nuffy aka Nancye
Thank you so much Nuffy! That’s what I love about this recipe! It’s completely flexible to taste. My hubs and I make it too, just with cashews and at a creamy strength for coffee. When I bake with it, I dilute it by a bit more than half. I’m always tweaking it to fit the recipe! So happy you’re enjoying it. Thank you for your note!
FYI almond pulp makes delicious HUMMUS using the same seasonings as you would for regular garbanzo bean hummus. And the benefit for using almond pulp is that it is alkalizing and not acidic as are garbanzo beans
Hi, I’ve been experimenting a ton with hazelnut milk and I love it with lattes. I’m excited to try the cashew milk and perhaps a combination of the two.
Thanks for your recipe
Hi Christine! Ooooh, I like the idea of mixing hazelnut and cashew! I hope you enjoy the cashew milk… it’s in my latte every morning! :D
Tried this as my first ever attempt at a homemade nut milk. Used honey as my sweetener as I didn’t have any dates left and didn’t have any vanilla either but still tasted very good. Have bought a big bag of cashew nuts from the local Asian supermarket to make more. It was so quick there shouldn’t be a panic at running out of milk again!
Thanks
Hi Penny! So happy to hear you’re enjoying the Cashew Milk! Thank you for your note! Indeed, so easy to whip up and to adjust to taste. I use unsweetened for creamer… it’s so good in coffee!
I never try this before but it’s sound amazing. I will try this for sure. Can I ask you can I use hand milk frother for making this? Thanks in advance for giving me the clarification.
I’m not sure, Allen. I’ve not tried a hand milk frother before.
Hey Allen, I use a hand milk frother to froth milk for coffee. Her recipe is describing the process of actually making nut milk in a high speed blender, once it’s done, you can froth with a hand frother for drinks such as match lattes or coffee lattes.
I just ran across the recipe today, and I am excited to give it a try. Where can I find the nutritional content for this? I’m not seeing it right off. Thank you!
Hi Brittany! Thank you for stopping by. Please feel free to plug in the ingredients to any nutritional content calculator of choice.
Can this be used to make a soup? The recipe calls for coconut milk and would like to use the cashew milk instead. Also, if coconut milk is called for in the recipe should I make the cashew milk sweet or savory style?
I’ve used cashew milk in this Wild Rice Mushroom Soup and a few others not on the blog. I’ve not used it in place of coconut milk however, but since coconut milk leans slightly sweet, you could try only adding a bit of maple or start with a half date to taste. I hope this helps! Please let us know how it goes if you do use it in your soup!
Loved this recipe! So creamy!
Do you have a good online source for bulk cashews? I love cashew milk and all things cashew for dairy alternatives, but it’s so hard to find cashews under 7 or 8 bucks a pound.
Also, if you do decide to make almond milk again, I like to use the leftover meal as a base for a natural skin exfoliant!
Hi Torsten, so happy you’re enjoying the recipe. I typically buy cashews in the bulk bins at the co-op, or sometimes at Costco (hate the plastic containers!!). So I’m not sure where to purchase online. If you find a resource (organic too), please let us know!
Hi Have you made cashew milk from the Costco Kirkland Signature Raw Unsalted Organic Cashews? It says on the container that the nuts are steam pasteurized, so I wasn’t sure if they would make good milk. Thanks!
Hi Star! Yes, I use those cashews often. They work perfectly.
Thank you for your tip too on the exfoliant! Noted!
I made this except instead of water I used cocanut milk and instead of dates I used cocanut sugar. It turned out a little thin for my taste for coffee creamer. I added two heaping spoonfuls of cocanut oil. This made the most delicious coffee creamer!
Great recipe! I was wondering if after soaking the nuts for the recommended time I should toss that water and replace it with fresh water. I’ve heard all nuts, seeds and legumes (cashews) contain a toxin that can be eliminated by soaking them in water for up to 24 hours. I guess the time varies depending on what exactly your soaking. Cashews are soft so I suspect they require less time. Btw I once added the flesh of a young coconut to your recipe along with the dates and wow was that delicious! It blended up just as smoothly as the cashews and didn’t need to be strained either.
Hello James! Thank you for your note. The addition of coconut sounds absolutely delicious! Indeed, draining and rinsing after soaking is important, and this is why I included it in the recipe: “Drain and rinse” Isn’t it so nice to be able to benefit from the whole nut? No waste!
My seven year old daughter says, “It’s so good!!!” What a great alternative!, and so easy too! Thanks!
Love it! Thank you for coming back and leaving a note, Angela! So happy your daughter like it! :D
I tried this today using my Ninja and it just didn’t do the trick. It tastes amazing though! Looking into getting a Vitamix now.
maybe soak them overnight, I did and put mine in the old nutribullet 600W motor, strong enough and no need to strain.
I always use the Ninja and it works perfectly for this and almond milk. I use the high-speed 60-second setting. You can always do it twice.
Thank you for your note on the Ninja!
Just made this! Delicious, quick and easy! Thank you for the recipe!
Hooray! Thank you for your note Victoria. I’m finding lately that for milk to be used in savory applications or even sweet, I leave the dates and maple out completely. But for use in coffee and oatmeal, for example, I leave it in. I love how versatile it is. So happy to hear you’re enjoying it!
Hi,VEGAN CHOCOLATE HAZELNUT CAKE WITH WHIPPED GANACHE,your homemade nut milk for this
Soak the cashews in very hot water for 15 minutes (cashews can be soaked in room temperature water for two hours or overnight as well – whatever works for your schedule). Drain and rinse. Add cashews to the blender along with dates, water, salt, extract and cinnamon. Blend starting on low speed and increasing to high until smooth and frothy, about 40 seconds.
How much water is added in the blender please?
It says 3.5 cup (or 4 of you like it thinner) :-)
I made it this morning with a ninja and it was so creamy and no left over pulp. You don’t have to have a Vitamix yo make it.
I used my classic Oster, and it worked just fine for drinking.
Oooh that’s great Virginia. Thank you for your note!
I was wondering how the calorie count is so much lower on store bought nut milks. Per cup, this one is over 140 calories. I’m assuming healthier than store bought just confused why calories are so much higher. Thanks
Hi Stephanie! Thank you for your note. I don’t know for sure, but I suspect it has to do with how much the nut milk is diluted. This recipe is rather thick, and can be adjusted to taste or application or to reduce the calories. A side by side taste test would be interesting. I hope this helps.
Store bought nut milks contain hardly any nuts. Some even say on the carton that it contains less than 2% nuts. They have lots of fillers and unnecessary ingredients. Fresh is much better.
This is an amazing recipe. It’s plenty sweet for my taste just using the cashews and dates and vanilla. I used less water and added some ice cubes and my 16-year old son, who isn’t a nut-loving guy, thought it made a great “milkshake”. I saved the extra and will try it as a creamer for my tea or coffee tomorrow. Can’t recommend this enough. Delicious!
Has anyone ever tried to use cashew nut milk in a milk frother for coffee? If so, does it separate
Hey Carol! Thank you for your note. I’ve tried it on my espresso machine’s frother (and again this morning!) and I don’t get any separation. I hope this helps!
I made this after seeing a friend I follow on Instagram post about making it and I was blown away by how delicious it is! Just the right amount of sweetness and vanilla flavor and it is so incredibly creamy! I will be making this often, thank you for the recipe :)
Hi Jayme! Thank you for your note! It is SO good, right? I love it too. So happy you enjoyed the recipe. Now, add a big scoop of raw cacao, more vanilla and maple syrup for a chocolate delight! ;D
Can I make this with a food processor or can it only be made with a Vitamix or blender?
Hey Lavinia, I’ve only tried this recipe in a vitamix, but you could make it in a blender and strain it through a cheese cloth to drain the solids. If you go this route I would recommend trying a liquid sweetener like maple syrup to taste. I hope this helps. Please let us know if you give it a go!
I guess I have to break down and buy a vitamix! :-)
Ninja works perfectly and is much cheaper.
Hi Cynthia! Thank you for your tip!
I have a Ninja and found I needed to strain a bit. Still had pulp. Thoughts?
Hi Erika! Maybe allow the cashews to soak longer or use hot water to soak. I’ve not used a Ninja, but several community members have used it successfully with this recipe. I hope this helps!
Is Vitamix one of the brands you are an ambassador for? You certainly use their product effectively!!
Hey Lynne! I’d love to rep for them, but I’m not. It’s one fine and useful machine though! I’ve used it every day since I got it, sometimes 2-3 times per day! I can’t recommend it enough! :D
I make my own soya milk. Didn’t realized I can make with cashew too! I don’t have a Vitamix myself but my parents got one for nearly ten years! Will definitely try it out when I visit them next time!
Vitamix for 10 years?! Hooray! So happy you’ll be able to give this a go! :D
Can you believe that I still do not have a Vitamiz? I am dying here of blender envy here. I am like really (!) jealous. :P
I love cashew milk and this recipe sounds like one that I’d love to try. Hopefully soon…
Love the step-by-step instructions, my friend.
Cheers!
Oh, I so get it. It took me forever to decide and then I saved for one too! It is the most used appliance in the kitchen.. save the refrigerator. Seriously. I use it everyday, sometimes two three times! It is such a well built machine. I hope you can give this a go sooon… it’s sooo good! xo
I had a Vitamix when I lived in California, but moved to Germany two years ago. Since the voltage is different here, I didn’t bring my blender . . . but I couldn’t live without it! So, after a year of feeling like I couldn’t make the things I was used to making, I broke down and bought a Vitamix with EU voltage. And, just like before, I use it every single day . . . and like you said . . . some days, multiple times a day. Seriously the best money (TWICE!) I’ve ever spent.
I get it, Michelle. Totally. I would have HAD to do the same. Once you’ve used a Vitamix.. well, you just gotta have it! Best money indeed! :D
I made this recipe this morning and it’s an absolute dream. It’s super easy and super yum. It’s a nice change from the (unsweetened) almond milk (store bought) I normaly use. Been planning on making that too (just like hemp milk is on my schedule). I just pre-soaked the cashews last night anf followed all of the instructions. We have a Vitamix ourselves and it blended everything in no time resulting in the creamiest of creamy cashew milk. My husband dropped off one bottle at his parents across the street and I used another bottle to pair with Traci’s “Maple Pecan Granola” recipe. It was heaven in a bowl. Will make this again and again.
Thanks for all of the wonderful recipes Traci! I love them.
xoxo
Melanie
Hey Mel! Woot woot!! Super easy, yes and sooo good. Hemp sounds fabulous.. and I’ve not made it yet, but put so much of it in smoothies which makes them ultra creamy. I hope your inlaws enjoyed it too. Pairing this with my favorite granola? Yes please!! Thank you Mel, for your notes! xo
This cashew milk is soooo good and easy to make. I don’t know why I hadn’t made it sooner. Thank you Traci. You have to use the cashew milk and make the Matcha Chia Pudding……amazing….another Thank you Traci.
Hooray, Pam! Thank you for your note! You’re welcome my dear. :D
I’m in the same boat as Geraldine. One of these days, I gotta get a Vitamix!
And you will.. one of these days. Deb, you will absolutely love it! :D
Have you looked at the refurbed ones on the Vitamix site?? They are deeply discounted, and you still get an amazing warranty. I bought mine for $300.
Hi Carrie! I know several people who’ve purchased a refurbished VitaMix… they stand behind their machines – new or used! Love that! What a deal!
I still have never tried cashew milk but I can imagine that it is amazing, and I love that you can make it yourself! I have an average blender so I may have to wait until I get to upgrade :)
You know cashews… slightly sweet, creamy. It’s so good Meghan! Oh but when you upgrade… it totally changed my way of eating! :D
I’ve been intending to try out cashew milk at home for some time, but your post finally gave me the kick in the toosh to get on it! I had even just bought fresh dates from our local urban farmer at the market (ONE reason I can find that I’m lucky to live in the AZ desert!). I followed your quick and easy method and it is going to be a total life-saver each week as my family and I are trying to learn to meal prep AND make more of our own things to save on cost. My toddler, who is currently obsessed with cashews, helped make it as well and had a blast! She won’t stop asking for “coshew milk.” Haha:) I’m excited to try this different ways, as well, like adding cacao if I’m feeling saucy or adding its creamy goodness to my matcha tea! Thanks so much for the recipe and encouragement!
This totally makes my day Stacey! And good for your adventures in meal planning! Not an easy task, but so necessary when attempting to have a smooth week. So happy you and your toddler in the kitchen whipping things out together! No doubt including kids in cooking helps them understand where their food comes from and that preparing it is part of life… I’m going to have to add some cacao!! That would be creamy dreamy!
I absolutely love making cashew milk and I completely agree with your, it’s so creamy and delicious. I haven’t used it baking and I can’t wait to see what you come up with. Honestly, blending in a vitamix is like a dream, I don’t know how I managed without it.
As to the almond milk, oh yes, all the pulp is so hard to throw away, I use mine is desserts and smoothies.
Such a pretty pretty pictures my dear.
Love it. xxa
A fellow cashew milk lover! Hooray! The vitamix is so powerful… Maybe I’ll give almond milk another go and try using the pulp again.. thank you Asha!! xo
I really like the idea of making cashew milk over almond milk. I’m sure I can use the leftover pulp to make cashew cream cheese which is what I LOVE to make. Nut milks are the best and I make my hot chocolate always with it. Definitely need to make this and I love the tips you’ve included!
I’ve not tried cashew cream cheese… but oh I bet it’s amazing! Agreed, hot chocolate is soooo good with cashew milk! I hope you enjoy it Linda! :D
Hello! Hooow do you make cashew cream cheese? I NEED to know! :)
I just tried making the cashew milk in my regular OBN-blender.. didn’t manage to blend it smooth, but the taste is great! I only used cashews, water, a little powdered vanilla, a teaspoon of maplesyrup and salt. Since I couldn’t get a hold of the other ingredients. And it’s good! Milky -not sweet like a milkshake. Love it.
Now I just need to save up for a vitamox…
Oh and I totally forgot to ask what I originally started my comment… can this milk be used in cooking and baking -how does it react with heat etc? (Pancakes, bechamel sauce, riceporridge etc) Would love to hear of any experiences!
Hi Hanna… thank you for your note. I have a few recipes I’ve used cashew milk in sprinkled throughout the blog post. Please take a look there. I also use it in ALL my baking applications that require flour. I’ve been working on a custard recipe using it, but it’s not quite turning out how I want it to (that could be my fault though). I’ll update this post with some of the other recipes I use it in here. So happy you’re enjoying the cashew milk!! Vitamix offers refurbished machines that are of great value.
This looks so inviting Traci – fresh & beautiful. I would love a shot before heading out to kickboxing this morning :). Yes, on the powerful blender for these sorts of recipes! Oh dear, I burnt through an earlier blender motor making nut butter… (Amazon generously replaced it). I missed the boat on the ‘vitamix’ craze a few years ago (they are like the lululemon of the blender world ;-) and I’m living with a perfectly average (and not particularly powerful) blender that I can’t bring myself to replace. I’ll be more discerning the next time around. This cashew milk sounds so delicious and I’m certain I would love it. Cashew cream is one of my favorite luxuries – calorie concentrated but so worth it! x.
Awh, yes… fresh, creamy and so tasty. A shot of this would be a good way to have a bit of sustained energy at kickboxing! Oh… the vitamix. I know. I put off getting one like, forever, and now that it’s in the kitchen, I cringe at the thought of not being without it. When we travel locally, I take it with me! I almost took it to Hawaii! ;) Oh my Kelly, cashew cream is divine! No doubt.. so worth it! xo
Ohhh I LOVE cashew milk, Traci! I have some in my fridge right now (Silk), but I’d much rather make it from scratch!! This is amazing! I really love that you sweetened this with dates!! You have no idea how excited I am to make this! Thank you so much for being the genius that you are and sharing this recipe! Woot woot! Pinned! Cheers, my dear! Xo
Oh yes, you would, Chey!! I hope you love it my dear! xo
Traci, you’ve inspired me to try making cashew milk. I’ve always wanted to try it, but because of misconceptions about the process, I haven’t. I’m so glad to see its so much easier than I thought! I love that you don’t have any leftover waste after making it either. It’s perfect.
Hooray! You’re going to love it, Amanda! Yeah, it’s nice not dealing with the pulp waste or straining. I hope you enjoy it! :D
Agree, cashew milk is special because you don’t need to strain! Thanks for reminding me to get my cashews out again Traci! I’ve been making lots of almond and hazelnut milk lately, but I gave up on trying to use the pulp too and throw it away every time now. :( Very sad indeed. Medjool dates are such a gem of a sweetener- what did we do before them? Hope you are well sweet friend!
Oh I hear you! Yeah, using that pulp.. I just can’t figure out what all to do with it! And in smoothies? Yuck! I’ve tried everything… even brownies! I’ve not made hazelnut milk… pulp too? Oh no.. ! I know, dates, right? Soooo amazing. Go grab that bag of cashews, Emily! xo
I’ve never tried cashew milk before, Traci. I usually just use almond milk in the morning. I’d love to try to make my own but I don’t have a powerful enough blender – in fact my blender is about 20 years old! Maybe when it dies I’ll invest in a vitamix.. I like that you’ve sweetened this with dates – I’m on a big sugar cutback and it’s amazing how much processed sugar is found in ordinary foods.
20 years old? It’ll be in an antique store when you’re done with it! Sounds like it holding up beautifully! What a great investment! :D I’m with ya, Geraldine. I wouldn’t have made this in my ‘regular’ blender. The Vitamix pulverizes everything and I gotta say, it is my most used appliance in the kitchen (save the refrigerator – is that considered an appliance?). Anyway, it was well worth the investment on so many levels. And they stand behind their products. The dates are so great in this recipe and sweeten it right up. Good for you on cutting back on Sugar. It is in just about any prepackaged food for sure.