Dates, Oatmeal, and Dark Chocolate

Homemade Energy Bars with Dates, Oatmeal, and Dark Chocolate

Ingredients:

• • 200g dates, pitted
  • 150g oatmeal
  • 50g peanuts

• • 40g raisins
  • 30g sunflower seeds
  • 30g pumpkin seeds

• • 1 tbsp sesame seeds
  • 1 tbsp honey
  • 100g dark chocolate

Directions:

1. Prepare Dates:

• • Place the pitted dates in a bowl and cover them with hot water. Let them soak for 15 minutes to soften.

2. Grind Oatmeal:

• In a food processor, grind the oatmeal into a fine powder.

3. Process Dates:

• After 15 minutes, drain the dates and grind them in the food processor until they form a soft paste.

4. Mix Dry Ingredients:

• • In a large bowl, combine the ground oatmeal, raisins, peanuts, sunflower seeds, pumpkin seeds, and sesame seeds. Mix well.

5. Add Wet Ingredients:

• Add the date paste and honey to the dry ingredients. Mix everything thoroughly until well combined.

6. Melt Chocolate:

• Melt the dark chocolate in a double boiler or microwave, stirring until smooth.

7. Combine:

• • Pour the melted chocolate into the mixture and mix well.

8. Shape:

• Transfer the mixture to a lined baking dish or mold. Press down firmly to create an even layer. Optionally, decorate the top with additional pumpkin seeds.

9. Chill:

• Place the dish in the fridge and let it cool for 1 hour.

10. Cut:

• • Once set, carefully cut the mixture into bars or bite-sized pieces using a large knife.

Serving Suggestions:

• • Enjoy these bars as a pre-workout snack for an energy boost.
  • Pair with a cup of tea or coffee for a mid-afternoon treat.

• Wrap individual bars in parchment paper for easy grab-and-go snacks.

Cooking Tips:

• • Ensure the dates are fully softened before processing to achieve a smooth paste.

• Use a sharp knife to cut the bars cleanly after chilling.
• For a nut-free version, replace peanuts with additional seeds or dried fruit.

Nutritional Benefits:

• • Dates: High in fiber, aiding in digestion and providing natural sweetness.
  • Oatmeal: A great source of complex carbohydrates and dietary fiber.
  • Dark Chocolate: Rich in antioxidants and beneficial for heart health.

Dietary Information:

• • These bars are vegetarian and can be made vegan by substituting honey with maple syrup or agave nectar.
  • Gluten-free if using certified gluten-free oats.

Nutritional Facts (Per Bar):

• • Calories: 250 kcal
  • Carbohydrates: 35g

• • Protein: 6g
  • Fat: 10g
  • Fiber: 4g

Storage:

• Store the bars in an airtight container in the refrigerator for up to 1 week.
• They can also be frozen for up to 1 month; thaw in the refrigerator before eating.