These Oat and Date Energy Bars are a perfect nutritious snack for when you need a quick boost of energy. Packed with the natural sweetness of dates, raisins, and honey, along with the crunch of almonds and sesame seeds, these bars are as delicious as they are healthy. Topped with a rich layer of dark chocolate and almonds, they make a great treat for both kids and adults. Easy to prepare, they require no baking and are perfect for meal prep!
Preparation Time:
- Prep Time: 15 minutes
- Rest Time: 30-40 minutes (in the fridge)
- Total Time: 45-55 minutes
- Servings: 10-12 bars
Ingredients:
- 150g oat flakes (about 1 1/2 cups)
- 200g dates, pitted (about 1 cup)
- 30g raisins (about 2 tablespoons)
- 20g honey (about 1 tablespoon)
- 50g almonds, chopped (about 1/4 cup)
- 30g sesame seeds (about 2 tablespoons)
- 100g dark chocolate (about 3.5 oz)
- Almonds for garnish
- Boiling water (for soaking the dates)
Directions:
1. Prepare the Oats and Dates:
- Grind 150g of oat flakes into a fine texture using a blender or food processor.
- Remove the pits from 200g of dates.
- Place the dates in a bowl and pour boiling water over them. Let them soak for 10 minutes to soften.
- Drain the dates using a colander and add them to the ground oats.
2. Blend the Oat-Date Mixture:
- In the blender or food processor, combine the soaked dates with the ground oats and blend until smooth.
3. Prepare the Add-Ins:
- Pour the oat and date mixture into a bowl.
- Add 30g of raisins, 20g of honey, and 50g of chopped almonds to the mixture.
- Stir in 30g of sesame seeds and mix well to combine all ingredients.
4. Shape the Bars:
- Take half of the mixture and press it into a rectangular mold or pan, compacting it evenly.
- With the remaining mixture, fill a silicone mold with a 6 cm diameter (or any small mold you prefer), and press it down firmly.
5. Melt the Chocolate:
- Chop 100g of dark chocolate into small pieces.
- Melt the chocolate in the microwave in 30-second intervals, stirring in between until fully melted.
6. Add the Chocolate Layer:
- Pour the melted chocolate over the bars in the rectangular mold and the smaller round shapes, spreading it evenly across the top.
- Garnish the chocolate layer with whole or chopped almonds for extra crunch.
7. Chill the Bars:
- Place the bars in the refrigerator for about 30-40 minutes, or until they are fully set.
8. Serve:
- Once chilled and firm, remove the bars from the mold, slice them into desired portions, and enjoy!
Serving Suggestions:
- Enjoy as a quick snack or energy boost before or after workouts.
- Pair with a cup of coffee or tea for a satisfying afternoon treat.
- Serve as a healthy dessert option.
- Pack them in lunchboxes for a wholesome snack on the go.
- Sprinkle with coconut flakes for added texture and flavor.
Cooking Tips:
- Soften Dates Well: Make sure to soak the dates properly in boiling water to ensure they blend easily with the oats.
- Compact the Mixture: Press the mixture firmly into the molds to ensure the bars hold their shape.
- Customize the Nuts: You can swap almonds for other nuts like walnuts, pecans, or cashews.
- Add Flavor: For extra flavor, consider adding a dash of cinnamon or vanilla extract to the mixture.
Nutritional Benefits:
- Dates: Rich in fiber and natural sugars, dates provide a quick source of energy and are packed with essential minerals like potassium.
- Oats: High in fiber and nutrients, oats are great for digestive health and provide a steady energy release.
- Almonds: Full of healthy fats, protein, and vitamin E, almonds add crunch and nutritional value.
- Dark Chocolate: A good source of antioxidants and a satisfying way to add indulgence.
Dietary Information:
- Vegan: Use a plant-based chocolate and substitute honey with maple syrup or agave.
- Gluten-Free: Use certified gluten-free oats to make this recipe suitable for those with gluten sensitivities.
Nutritional Facts (Per Serving, Approximate):
- Calories: 220 kcal
- Protein: 5g
- Carbohydrates: 35g
- Fat: 9g
- Fiber: 5g
- Sugars: 18g
Storage:
- Refrigerate: Store the bars in an airtight container in the fridge for up to 5 days.
- Freezing: You can freeze the bars for up to 2 months. Thaw them in the refrigerator before serving.
Why You’ll Love This Recipe:
- No-Bake: These energy bars are quick and easy to make without turning on the oven.
- Naturally Sweetened: Sweetened with dates, raisins, and honey, they are free from refined sugar.
- Energy-Boosting: Packed with oats, nuts, and fruit, these bars provide a sustained source of energy.
- Versatile Snack: Perfect for breakfast, snack, or dessert.
- Customizable: You can easily adjust the nuts, seeds, or add-ins to suit your taste.
Conclusion:
These Oat and Date Energy Bars are a wholesome and delicious snack that you can feel good about eating. Packed with natural ingredients like oats, dates, raisins, and almonds, and topped with rich dark chocolate, they’re the perfect treat for any time of day. Easy to prepare and customize, these no-bake bars are great for meal prep and will keep you energized and satisfied throughout the day. Enjoy!
Frequently Asked Questions (FAQ):
- Can I use other dried fruits instead of dates?
- Yes, you can use figs, prunes, or dried apricots as an alternative to dates.
- Can I omit the honey?
- Yes, you can skip the honey or substitute it with maple syrup or agave for a vegan option.
- Can I use milk chocolate instead of dark chocolate?
- Yes, you can use milk chocolate if you prefer a sweeter taste, but dark chocolate offers more health benefits.
- Can I add other nuts or seeds?
- Absolutely! You can use sunflower seeds, chia seeds, or any type of nut like pecans or cashews.
- How long do these bars last?
- They will last up to 5 days in the fridge or can be frozen for up to 2 months.