A Perfect Balance of Nutrition and Indulgence
These no-bake energy bars combine the nutritional benefits of nuts, seeds, and oats with the rich satisfaction of dark chocolate. Ideal for busy mornings, pre-workout fuel, or an afternoon pick-me-up, these bars provide sustained energy without processed sugars or additives.
Ingredients
- 100g (about 10-12) dates, pitted
- 150g (1½ cups) rolled oats
- 50g (⅓ cup) peanuts, roughly chopped
- 40g (¼ cup) raisins
- 30g (¼ cup) sunflower seeds
- 30g (¼ cup) pumpkin seeds
- 1 tablespoon (15g) sesame seeds
- 1 tablespoon (20g) honey
- 100g (3.5 oz) dark chocolate (70% cocoa or higher)
Step-by-Step Instructions
- Prepare the dates: If the dates are not soft, soak them in warm water for 10 minutes, then drain well. This will make them easier to blend.
- Process the base: Add the dates to a food processor and pulse until they form a paste. If you don’t have a food processor, finely chop the dates and mash with a fork.
- Mix the dry ingredients: In a large bowl, combine the oats, chopped peanuts, raisins, sunflower seeds, pumpkin seeds, and sesame seeds.
- Combine everything: Add the date paste and honey to the dry mixture. Mix thoroughly using your hands until everything is well incorporated and the mixture holds together when pressed.
- Form the base: Line a square baking dish (approximately 8×8 inches/20×20 cm) with parchment paper. Press the mixture firmly into the dish, creating an even layer about ½ inch (1.25 cm) thick.
- Prepare the chocolate topping: Break the dark chocolate into pieces and melt using a double boiler or in the microwave in 30-second intervals, stirring between each interval until smooth.
- Add the topping: Pour the melted chocolate over the pressed mixture, spreading it evenly with a spatula. Optional: Sprinkle a few extra pumpkin seeds and chopped peanuts on top for decoration.
- Chill: Refrigerate for at least 2 hours until firm.
- Cut into bars: Once set, remove from the dish using the parchment paper. Cut into 12-16 bars or squares, depending on your preferred size.
Nutritional Information
Per bar (if cut into 12 pieces):
- Calories: 185
- Protein: 5g
- Carbohydrates: 21g
- Fiber: 3g
- Sugars: 10g (mostly natural sugars from fruits)
- Fat: 9g (heart-healthy unsaturated fats)
Timing:
- Prep Time: 20 minutes
- Chill Time: 2 hours
- Total Time: 2 hours 20 minutes
- Yield: 12-16 bars
Cooking Tips and Tricks
- Perfect consistency: If the mixture seems too dry, add 1-2 teaspoons of water or an extra date. If too wet, add a few more oats.
- Easy removal: Make sure the parchment paper extends over the sides of the dish for easy lifting after chilling.
- Clean cutting: Use a sharp knife dipped in hot water and wiped clean between cuts for neat bars.
- Storage matters: Keep bars in the refrigerator to maintain the perfect texture, especially in warm weather.
Variations and Substitutions
- Nut alternatives: Replace peanuts with almonds, walnuts, or cashews based on preference or allergies.
- Seed options: Hemp seeds or chia seeds can be substituted for any of the seeds in the recipe.
- Dried fruit variations: Try dried cranberries, cherries, or chopped dried apricots instead of raisins.
- Sweetener substitutes: Maple syrup or agave nectar can replace honey for a vegan version.
- Chocolate options: Milk chocolate or white chocolate can be used for a sweeter version, though this will increase the sugar content.
Frequently Asked Questions
How long do these energy bars last?
When stored in an airtight container in the refrigerator, these bars will last up to 2 weeks.
Can I freeze these bars?
Yes! Wrap individual bars in parchment paper and store in a freezer-safe container for up to 3 months.
Are these bars gluten-free?
They can be! Just make sure to use certified gluten-free oats if you have celiac disease or gluten sensitivity.
Can I make these without a food processor?
Yes. You can finely chop the dates and use a fork to mash them into a paste. The texture will be slightly different but still delicious.
Storage Tips
- Refrigerator storage: Keep in an airtight container with parchment paper between layers for up to 2 weeks.
- Freezer storage: These bars freeze well for up to 3 months. Thaw in the refrigerator for a few hours before enjoying.
- Transport tips: For on-the-go snacking, wrap individual bars in parchment paper or wax paper to prevent sticking.
- Room temperature note: The bars can be kept at room temperature for up to 2 days, but the chocolate layer may soften, especially in warm environments.
