This Dates and Nuts Energy Bar is a perfect healthy snack that’s easy to make and packed with natural energy. Combining the natural sweetness of dates with the crunch of nuts and seeds, these bars are perfect for a quick breakfast, a midday snack, or an after-school treat. They’re not only delicious but also full of nutrients that will keep you fueled throughout the day. Plus, they require no baking, making them super convenient!
Preparation Time:
- Prep time: 15 minutes
- Chill time: 3-4 hours
- Total time: 3 hours 15 minutes
Ingredients:
- 1 cup (150g) pitted dates
- 1 cup (150g) chopped almonds
- 1 cup (150g) chopped cashews
- 1 cup (150g) chopped walnuts
- 1/4 cup (35g) pumpkin seeds
- 1/4 cup (35g) sesame seeds
- 1/4 cup (25g) desiccated coconut
- 1/4 cup (60ml) honey
Directions:
- Prepare the Dates:
- Place the pitted dates in a food processor and grind them coarsely until they form a sticky paste.
- Toast the Nuts and Seeds:
- In a pan, add the chopped almonds, cashews, walnuts, pumpkin seeds, and sesame seeds. Toast them on medium flame for 2-3 minutes until they release a nice aroma.
- Add the desiccated coconut at the end and toast until lightly golden.
- Mix Everything Together:
- Let the toasted mixture cool down completely.
- In a large bowl, combine the date paste, toasted nuts and seeds, and honey. Mix well using your hands or a wooden spoon.
- Set the Mixture:
- Press the mixture evenly into a greased or parchment-lined baking tray.
- Refrigerate for 3-4 hours until firm.
- Cut into Bars:
- Once set, cut the mixture into bars or squares. Store in an airtight container.
Serving Suggestions:
- Enjoy these bars as a quick breakfast on the go.
- Pack them in your kids’ lunch boxes as a healthy snack.
- Serve them with a cup of tea or coffee as a nutritious treat.
- Crumble them over yogurt or oatmeal for added texture and flavor.
Cooking Tips:
- Use soft dates for easier blending and better binding.
- Feel free to swap out the nuts with your favorites, like pecans or hazelnuts.
- For extra flavor, add a sprinkle of cinnamon or a dash of vanilla extract.
- Make sure the mixture is pressed firmly into the tray to ensure the bars hold together.
Nutritional Benefits:
- Rich in Fiber: Dates and nuts provide a good amount of dietary fiber.
- Packed with Healthy Fats: Nuts and seeds are excellent sources of heart-healthy fats.
- Natural Sweetener: Dates and honey offer natural sweetness without refined sugars.
- High in Protein: Nuts provide a protein boost to keep you satisfied longer.
Dietary Information:
- Gluten-free: This recipe is naturally gluten-free.
- Vegetarian: Suitable for a vegetarian diet.
- Dairy-free: No dairy ingredients used.
- No refined sugar: Sweetened only with dates and honey.
Nutritional Facts (per bar, approximate):
- Calories: 180
- Protein: 4g
- Fat: 10g
- Carbohydrates: 20g
- Fiber: 3g
- Sugar: 14g
Storage:
- Room Temperature: Store in an airtight container at room temperature for up to 2 weeks.
- Refrigerate: These bars can last up to a month in the fridge.
- Freeze: Freeze for up to 3 months and thaw before eating.
Why You’ll Love This Recipe:
- Easy to Make: Simple ingredients and no baking required.
- Healthy and Nutritious: Packed with natural ingredients that are good for you.
- Customizable: Easily swap in your favorite nuts or seeds.
- Great for On-the-Go: Perfect for a quick snack or a healthy treat anytime.
Conclusion:
These Dates and Nuts Energy Bars are a delicious, easy, and healthy way to fuel your day. Whether you’re looking for a quick breakfast, an afternoon pick-me-up, or a nutritious snack for the kids, these bars have you covered. Their natural sweetness and satisfying crunch make them a favorite for all ages. Give them a try, and you’ll love how simple and tasty healthy eating can be!
Frequently Asked Questions:
- Can I use different types of nuts?
- Absolutely! You can swap out any nuts you like—pecans, hazelnuts, or even peanuts work well.
- What if my dates are too dry?
- If your dates are dry, soak them in warm water for 10 minutes before processing.
- Can I use another sweetener instead of honey?
- Yes, maple syrup or agave nectar can be used as substitutes.
- Do I have to toast the nuts and seeds?
- Toasting enhances the flavor, but it’s not required if you prefer to skip this step.
- Can I add other ingredients like chocolate chips?
- Definitely! Feel free to add extras like chocolate chips, dried fruits, or spices.
- How long do these bars last?
- They can last up to a month in the fridge or 2 weeks at room temperature in an airtight container.
- Is there a way to make these bars vegan?
- Yes, use maple syrup or agave nectar instead of honey to make them vegan.
- Can I make this recipe nut-free?
- Sure! Substitute nuts with seeds like sunflower or pumpkin seeds.
- Can I double the recipe?
- Yes, you can easily double the recipe and use a larger pan.
- What’s the best way to cut the bars?
- Use a sharp knife and press down firmly to get clean, even cuts.