These homemade energy bars are packed with nutritious ingredients like dates, oatmeal, and a variety of seeds, making them the perfect snack for a quick energy boost. Topped with a rich layer of dark chocolate, these bars are not only delicious but also satisfying and healthy. Ideal for on-the-go snacking, they’re easy to make and free from processed sugars.
Preparation Time:
- Prep Time: 5 minutes
- Chilling Time: 1 hour
- Total Time: 1 hour 5 minutes
Ingredients:
- 200g dates, pitted
- 150g oatmeal
- 50g peanuts
- 40g raisins
- 30g sunflower seeds
- 30g pumpkin seeds
- 1 tbsp sesame seeds
- 1 tbsp honey
- 100g dark chocolate
Directions:
1. Prepare Dates:
- Place the pitted dates in a bowl and cover them with hot water. Let them soak for 15 minutes to soften.
2. Grind Oatmeal:
- In a food processor, grind the oatmeal into a fine powder.
3. Process Dates:
- After 15 minutes, drain the dates and grind them in the food processor until they form a soft paste.
4. Mix Dry Ingredients:
- In a large bowl, combine the ground oatmeal, raisins, peanuts, sunflower seeds, pumpkin seeds, and sesame seeds. Mix well.
5. Add Wet Ingredients:
- Add the date paste and honey to the dry ingredients. Mix everything thoroughly until well combined.
6. Melt Chocolate:
- Melt the dark chocolate in a double boiler or microwave, stirring until smooth.
7. Combine:
- Pour the melted chocolate into the mixture and mix well.
8. Shape:
- Transfer the mixture to a lined baking dish or mold. Press down firmly to create an even layer. Optionally, decorate the top with additional pumpkin seeds.
9. Chill:
- Place the dish in the fridge and let it cool for 1 hour.
10. Cut:
- Once set, carefully cut the mixture into bars or bite-sized pieces using a large knife.
Serving Suggestions:
- Enjoy these bars as a pre-workout snack for an energy boost.
- Pair with a cup of tea or coffee for a mid-afternoon treat.
- Wrap individual bars in parchment paper for easy grab-and-go snacks.
Cooking Tips:
- Ensure the dates are fully softened before processing to achieve a smooth paste.
- Use a sharp knife to cut the bars cleanly after chilling.
- For a nut-free version, replace peanuts with additional seeds or dried fruit.
Nutritional Benefits:
- Dates: High in fiber, aiding in digestion and providing natural sweetness.
- Oatmeal: A great source of complex carbohydrates and dietary fiber.
- Dark Chocolate: Rich in antioxidants and beneficial for heart health.
Dietary Information:
- These bars are vegetarian and can be made vegan by substituting honey with maple syrup or agave nectar.
- Gluten-free if using certified gluten-free oats.
Nutritional Facts (Per Bar):
- Calories: 250 kcal
- Carbohydrates: 35g
- Protein: 6g
- Fat: 10g
- Fiber: 4g
Storage:
- Store the bars in an airtight container in the refrigerator for up to 1 week.
- They can also be frozen for up to 1 month; thaw in the refrigerator before eating.
Why You’ll Love This Recipe:
- Healthy and Satisfying: Packed with natural ingredients and free from processed sugars.
- Easy to Make: Simple steps and minimal prep time make these bars a breeze to prepare.
- Versatile: Perfect as a snack, dessert, or even breakfast on-the-go.
- Delicious: The combination of sweet dates and rich dark chocolate makes these bars irresistible.
Conclusion:
These Homemade Energy Bars with Dates, Oatmeal, and Dark Chocolate are a perfect blend of taste and nutrition. With a chewy texture and a satisfying chocolate finish, they’re great for curbing your hunger between meals or giving you a quick energy boost. Easy to make and store, these bars are a must-have in your snack repertoire.
10 Frequently Asked Questions:
- Can I substitute the peanuts with another nut?
Yes, you can use almonds, walnuts, or cashews as a substitute. - Can I use quick oats instead of rolled oats?
Yes, quick oats can be used, but the texture may be slightly different. - Can I omit the chocolate?
Yes, the bars will still be delicious without the chocolate topping, though you may want to add a bit more honey or dates for extra sweetness. - What can I use instead of honey to make this vegan?
You can substitute honey with maple syrup, agave nectar, or date syrup. - How long do these bars last in the fridge?
They last up to 1 week when stored in an airtight container. - Can I add other dried fruits or nuts?
Absolutely! Feel free to customize the bars with your favorite dried fruits, nuts, or seeds. - Can I use milk chocolate instead of dark chocolate?
Yes, milk chocolate can be used, but it will increase the sugar content. - How do I prevent the bars from sticking to the knife when cutting?
You can dip the knife in hot water and wipe it clean between cuts for a smoother result. - Can I freeze these bars?
Yes, they freeze well. Just thaw them in the refrigerator before serving. - What size baking dish should I use?
A standard 8×8 inch dish works well for these bars, but you can use any size, adjusting the thickness of the bars accordingly.