These Date and Nut Energy Bars are the perfect snack or energy-boosting treat, made without any added sugar or flour. Packed with natural sweetness from dates, healthy fats from nuts and seeds, and a refreshing citrus zest, these bars are ideal for a quick, nutritious snack.
Ingredients:
- 170 g (6 oz) dates (pitted, soaked in cold water for 15 minutes)
- 50 g (1.8 oz) roasted cashews
- 50 g (1.8 oz) almonds
- 25 g (0.9 oz) walnuts
- 50 g (1.8 oz) pine nuts
- 25 g (0.9 oz) pumpkin seeds
- 25 g (0.9 oz) sunflower seeds
- 35 ml (2.4 tbsp) honey
- Zest of one orange
Instructions:
1. Prepare the Dates:
- Soak 170 g of pitted dates in cold water for 15 minutes to soften them.
- After soaking, drain the dates and place them in a blender or food processor. Blend until smooth to form a thick, sticky paste.
2. Toast the Seeds:
- In a dry frying pan, lightly toast 25 g of pumpkin seeds and 25 g of sunflower seeds over medium heat for a few minutes until fragrant and slightly golden. Be careful not to burn them. Set aside to cool.
3. Chop the Nuts:
- Roughly chop 50 g of roasted cashews, 50 g of almonds, and 25 g of walnuts into medium-sized pieces using a sharp knife. These will add texture and crunch to your bars.
4. Mix Ingredients:
- In a large mixing bowl, combine the chopped nuts, toasted seeds, and 50 g of pine nuts.
- Add the blended dates, 35 ml of honey, and the zest of one orange. Stir the mixture thoroughly until all the ingredients are evenly combined. The dates will act as a natural binder, holding everything together.
5. Form the Bars:
- Line a 21 cm x 12 cm (8-inch x 5-inch) baking tray with baking paper.
- Lightly grease your hands with vegetable oil to prevent the mixture from sticking.
- Press the date and nut mixture into the tray, smoothing the surface evenly with your hands or a spatula. Make sure the mixture is packed tightly to help the bars hold their shape.
6. Freeze:
- Place the tray in the freezer and let the bars set overnight or for at least 4-6 hours until firm.
7. Serve:
- Once the mixture is fully set, remove the tray from the freezer.
- Cut into bars of your desired size and enjoy your homemade, super healthy Date and Nut Energy Bars!
Nutritional Information (per bar, serves 8-10):
- Calories: 220 kcal
- Protein: 6 g
- Carbohydrates: 21 g
- Fat: 14 g
- Fiber: 3 g
- Sugar: 14 g (from natural dates and honey)
- Sodium: 10 mg
Conclusion:
These Date and Nut Energy Bars are not only healthy but also incredibly easy to make. They’re naturally sweetened with dates and honey, packed with the goodness of nuts and seeds, and enhanced with the bright zest of orange. Perfect for an energy boost or a quick snack, these bars are sure to become a favorite!