These date and peanut energy bars are a fantastic snack option for when you’re on the go or need a quick energy boost. Made with only a few wholesome ingredients, these bars are naturally sweetened by dates and have a satisfying crunch from roasted peanuts. They’re rich in protein, fiber, and healthy fats, making them a guilt-free treat that’s easy to prepare. With no added sugar or artificial ingredients, they’re a perfect snack for both adults and kids!
Preparation Time:
- Prep Time: 15 minutes
- Chill Time: 2 hours
- Total Time: 2 hours and 15 minutes
Ingredients:
- Dates: 3 ½ cups (500 g), pitted
- Roasted peanuts: 2 cups (300 g), unsalted
- Unsweetened cocoa powder: 2 tbsp (14 g)
Directions:
- Step 1: Remove the pits from the dates and place them in a food processor.
- Step 2: Process the dates until they form a smooth, sticky dough.
- Step 3: In a separate food processor or using a knife, chop the roasted peanuts to your desired size (chunky or finely chopped).
- Step 4: Mix the chopped peanuts into the date mixture.
- Step 5: Add 2 tablespoons of unsweetened cocoa powder to the mixture and combine well.
- Step 6: Line a mold or a shallow tray with parchment paper. Choose the mold based on how thick you want the bars to be.
- Step 7: Press the mixture firmly into the mold using your hands, then smooth the surface with the back of a spoon.
- Step 8: Cover the mold and chill in the fridge for at least 2 hours.
- Step 9: After 2 hours, remove the mold from the fridge and cut the mixture into bars or squares.
- Step 10: Enjoy your homemade date and peanut energy bars!
Serving Suggestions:
- Serve these bars as a quick snack, a pre- or post-workout bite, or pack them in lunch boxes.
- For an indulgent twist, drizzle them with a bit of melted dark chocolate.
Cooking Tips:
- If your dates are too dry, soak them in warm water for 10 minutes before processing.
- You can replace peanuts with any other roasted nuts like almonds, walnuts, or cashews.
- Adjust the thickness of the bars by choosing a deeper or shallower mold.
Nutritional Benefits:
- Dates are rich in fiber and natural sugars, providing a quick energy boost.
- Peanuts add a healthy dose of protein, heart-healthy fats, and essential vitamins.
- Cocoa powder provides antioxidants and a rich chocolate flavor without added sugar.
Dietary Information:
- Vegan
- Gluten-Free
- Dairy-Free
- Contains nuts (peanuts).
Nutritional Facts (Per Serving):
- Calories: 200
- Protein: 6g
- Fat: 10g
- Carbohydrates: 25g
- Fiber: 4g
- Sugar: 20g
- Sodium: 2mg
Storage Tips:
- Store the bars in an airtight container in the fridge for up to 2 weeks.
- They can also be frozen for up to 3 months. Defrost at room temperature or in the fridge before eating.
Why You’ll Love This Recipe:
- These bars are quick and easy to make, requiring only 3 ingredients.
- Naturally sweetened and free from processed sugars.
- Perfect for meal prepping—make a batch and have snacks ready for the week.
- Customizable—you can swap in different nuts or add ingredients like coconut or chia seeds.
Conclusion:
These date and peanut energy bars are a must-try for anyone looking for a simple, healthy, and delicious snack. With minimal effort, you can whip up a batch of nutrient-dense bars that will keep you fueled throughout the day. Perfect for busy mornings, workouts, or when you just need a sweet pick-me-up, these bars are a versatile addition to your kitchen. Once you try them, they’ll become a go-to recipe in your household!
10 Frequently Asked Questions:
- Can I use a different type of nut? Yes, you can replace peanuts with almonds, walnuts, or cashews.
- Do I need to roast the peanuts first? It’s best to use roasted peanuts for added flavor, but raw peanuts can be used too.
- What can I substitute for cocoa powder? You can use carob powder if you’re avoiding cocoa or leave it out for a simpler taste.
- How can I make these bars less sweet? Use fewer dates or add more nuts to balance the sweetness.
- Can I add extra ingredients to the mixture? Absolutely! Try adding coconut flakes, chia seeds, or dried fruit.
- Can I use salted peanuts? Yes, just adjust the amount of added salt or omit it altogether.
- What if I don’t have a food processor? You can chop the dates finely with a knife or mash them with a fork after soaking them in warm water.
- How long do these bars last? They can last up to 2 weeks in the fridge and 3 months in the freezer.
- Can I make these bars without chilling them? Chilling helps the bars firm up, but if you’re in a hurry, you can eat them right away—just expect them to be a little softer.
- Can I use a blender instead of a food processor? Yes, just make sure to pulse the dates and nuts in small batches to avoid overworking the blender.