These homemade nut and seed energy bars are packed with nutritious ingredients, making them a perfect snack for any time of the day. The combination of dates, nuts, seeds, and honey provides a natural sweetness and a satisfying crunch, while the orange zest adds a refreshing citrus flavor.
Ingredients:
- 170g (6 oz) dates
- 50g (1.8 oz) roasted cashews
- 50g (1.8 oz) almonds
- 25g (0.9 oz) walnut
- 50g (1.8 oz) pine nuts
- 25g (0.9 oz) pumpkin seeds
- 25g (0.9 oz) sunflower seeds
- 35 ml (1.2 fl oz) honey
- Zest of one orange
- Vegetable oil (for greasing hands)
Directions:
1. Prepare the Dates:
- Soak the Dates: Soak the dates in cold water for 15 minutes to soften them.
- Remove Pits: After soaking, remove the pits from the dates and place them in a blender or food processor.
2. Prepare the Nuts and Seeds:
- Chop the Nuts: Finely chop the cashews, almonds, walnuts, pine nuts, pumpkin seeds, and sunflower seeds.
- Lightly Fry the Seeds: In a frying pan, lightly fry the chopped nuts and seeds over medium heat until they are lightly toasted. This step enhances their flavor and adds extra crunch.
3. Make the Date Mixture:
- Blend the Dates: Blend the pitted dates with honey until smooth, forming a sticky paste.
- Add Orange Zest: Mix the orange zest into the date and honey mixture, ensuring it is well incorporated.
4. Combine and Shape:
- Combine Ingredients: In a large bowl, combine the date mixture with the toasted nuts and seeds. Mix thoroughly until everything is evenly distributed.
- Prepare the Baking Tray: Line a 21cm x 12cm (8.3 in x 4.7 in) baking tray with baking paper.
- Grease Hands: Grease your hands with a bit of vegetable oil to prevent the mixture from sticking.
- Press the Mixture: Press the mixture firmly and evenly into the prepared baking tray. Use your hands to smooth the top.
5. Freeze and Serve:
- Freeze: Place the tray in the freezer and let it freeze overnight to set.
- Cut and Serve: The next day, remove the tray from the freezer, lift the mixture out using the baking paper, and cut it into bars or squares.
- Enjoy: Serve these nut and seed bars as a healthy snack or on-the-go energy boost.
Serving Suggestions:
- Snack: Enjoy these bars as a quick snack during the day.
- Breakfast: Pair with a piece of fruit or yogurt for a balanced breakfast.
- Post-Workout: Perfect as a post-workout snack to replenish energy.
Cooking Tips:
- Substitutions: Feel free to substitute any of the nuts or seeds with your favorites, such as pecans, hazelnuts, or chia seeds.
- Storage: Store the bars in an airtight container in the refrigerator for up to a week or keep them in the freezer for longer storage.
Nutritional Benefits:
- Dates: Provide natural sweetness and are rich in fiber, potassium, and antioxidants.
- Nuts and Seeds: Packed with healthy fats, protein, and essential vitamins and minerals.
- Honey: A natural sweetener with antibacterial properties and antioxidants.
- Orange Zest: Adds vitamin C and a refreshing citrus flavor.
Dietary Information:
- Vegetarian: Yes.
- Gluten-Free: Naturally gluten-free.
- Vegan Option: Substitute honey with maple syrup or agave nectar to make this recipe vegan.
Why You’ll Love This Recipe:
- Healthy and Nutritious: These bars are full of wholesome ingredients that provide energy and nutrition.
- No-Bake Recipe: Easy to make without the need for baking, making them perfect for a quick and convenient snack.
- Customizable: You can easily customize the nuts, seeds, and sweeteners to suit your preferences.
Conclusion:
These Nut and Seed Energy Bars are a delicious and healthy treat that’s easy to make and perfect for snacking. With their natural sweetness and satisfying crunch, they are sure to become a favorite in your household. Enjoy the convenience and flavor of these homemade energy bars whenever you need a quick and nutritious boost!
Frequently Asked Questions (FAQs)
- Can I use different nuts or seeds?
- Yes, you can substitute any of the nuts or seeds with your favorites. For example, you can use pecans, hazelnuts, chia seeds, or flaxseeds.
- Can I use a different sweetener instead of honey?
- Yes, you can use maple syrup, agave nectar, or date syrup as a vegan alternative to honey.
- How long do these bars last?
- These bars can be stored in an airtight container in the refrigerator for up to one week. They can also be frozen for up to one month.
- Can I make these bars without soaking the dates?
- Soaking the dates helps to soften them, making it easier to blend into a smooth paste. If your dates are already very soft, you may skip the soaking step.
- Can I add other flavorings or spices?
- Absolutely! You can add a pinch of cinnamon, nutmeg, or even cocoa powder to the mixture for extra flavor.
- How do I prevent the mixture from sticking to my hands?
- Greasing your hands with a little vegetable oil before pressing the mixture into the tray will help prevent sticking.
- Can I make these bars without freezing them?
- Freezing helps to firm up the bars, making them easier to cut and serve. However, you can refrigerate them instead, but they may be softer.
- Are these bars suitable for kids?
- Yes, these bars are a healthy and nutritious snack option for kids, packed with energy and nutrients.
- What can I do if the mixture is too sticky to handle?
- If the mixture is too sticky, you can add a little more chopped nuts or seeds to absorb the excess moisture.
- Can I make this recipe nut-free?
- Yes, you can replace the nuts with more seeds or use nut-free alternatives like sunflower seed butter or tahini.