Healthy Dates Bars Recipe
Three ingredients no bake Healthy Date Bars are loaded with anti oxidants, fiber and protein. Perfect to snack on any time of the day! These bats are gluten-free, vegan friendly and are refined sugar free!
Servings: 8 Bars
Calories: 257kcal
Equipment
- 1 Food Processor/Blender
- 1 Heavy Bottomed Pan
- 8 x 8 inch Square Pan (or an 8x4 inches bread pan, if you wish to half this recipe)
Ingredients
- 2 Cups Medjool Dates (pitted)
- 1 and ½ Cups Mixed Nuts (Chopped, I used walnuts, cashews, almonds and pistachios)
- 2 Tablespoons Butter (Or clarified butter, also known as ghee)
- a pinch Salt (Optional but tastes so good here)
Instructions
- Grind your dates into a thick paste using a food processor/blender. Do not add any water while grinding the dates. Medjool dates are so soft and mushy on their own that you won't need any water here. If your dates are particularly dry, soak them in hot water for around 15 minutes and allow them to soften. Now take them out of water, pat them dry and grind then.2 Cups Medjool Dates
- Lightly roast all the chopped nuts for 2-3 minutes on medium flame in a pan.1 and ½ Cups Mixed Nuts
- Next add ground dates in the pan, a pinch of salt and add in 2 tablespoons of butter. Stir and mix dates with nuts for another 2-3 minutes over medium heat. Or till all the nuts are coated in dates paste.2 Tablespoons Butter, a pinch Salt
- Invert the mixture in a parchment or foil lined 8x8 inches square pan or a rectangular bread baking pan (if you want to half the recipe and make 4-5 bars). Press the mixture using a spatula/back of a spoon or with your hands to set the mixture, covering whole pan. Garnish with a few chunks of nuts like- almond, cashews and pistachio halves or walnuts etc. (optional but pretty!).
- Cover the pan using a plastic wrap and allow to set in the refrigerator for 2 hours minimum. QUICK TIP: To speed up this process freeze them for 30 minutes.
- Cut using a sharp knife. Left overs can be saved at room temp. or in the refrigerator (Covered at all times).
Video
Notes
Storage Information: You can store them at room temperature for 1-2 days. In the refrigerator they will last for about 7-10 days. Make sure to store these in an airtight container.
For longer storage, opt for freezer. These will stay good in the freezer for about 2 months. Freeze in freezer safe containers. Thaw over night in the refrigerator before enjoying!
Dates: If you notice that the dates you bought have firm flesh, soak them in warm water for 30 minutes. Drain the water and pat them dry before making a paste out of them.
Variations and add-ons:
Just make sure to keep these add-ons to 1 and a ½ cup in total to make 8 bars.
- Nuts can be subbed with other nuts like pecans, hazelnuts etc.
- Use seeds like chia seeds, pepitas and sunflower seeds in the mix.
- Coconut flakes and chocolate chips taste so yum here.
- You can also coat them with dark chocolate(I prefer 70% dark since dates are already on the sweeter side). Melt and spread a layer of chocolate on the mix before chilling and cutting them.
- Top these with sea salt, skip mixing salt in the mix in that case.
- Try adding a teaspoon of pure vanilla extract or a teaspoon of cardamom powder to the mix (before setting it). You can also do Both!
Nutrition
Serving: 1Bar | Calories: 257kcal | Carbohydrates: 31g | Protein: 5g | Fat: 17g | Sodium: 21mg | Sugar: 22g