Homemade Nut and Date Energy Bars

Homemade Nut and Date Energy Bars

Ingredients:

• • Cashews: 70 g (1/2 cup)

• • Walnuts: 70 g (1/2 cup)
  • Almonds: 70 g (1/2 cup)
  • Pine nuts: 40 g (1/4 cup)

• • Hazelnuts: 70 g (1/2 cup)
  • Pumpkin seeds: 70 g (1/3 cup)
  • Dates: 150 g (1 cup), soaked in cold water for 15 minutes

• • Oatmeal: 50 g (1/2 cup), chopped
  • Olive oil: 3 tablespoons
  • Salt: 1/2 teaspoon

• Honey: 160 ml (1/2 cup)

Directions:

1. 1. Toast the nuts and seeds:
      • • In a frying pan over medium heat, lightly toast the cashews, walnuts, almonds, pine nuts, and hazelnuts until they are fragrant and slightly golden. Set aside.
        • Toast the pumpkin seeds separately in the same pan until they start to pop. Set aside.

       

   2. Prepare the dates:
      • Drain the soaked dates, remove the pits, and chop them into small pieces.

1. 1. Cook the dates:
      • Heat the olive oil in a frying pan over medium heat. Add the chopped dates and cook, stirring occasionally, until they are soft and slightly caramelized.
   2. Combine all ingredients:
      • • Add the toasted nuts, seeds, and oats to the pan with the dates. Season with salt and mix well.

       

      • Pour in the honey, stir to combine, and remove from heat. Continue mixing until everything is evenly coated.
   3. Shape the bars:
      • • Line a mold or baking dish with parchment paper or grease it lightly with olive oil. Transfer the mixture into the dish, pressing down firmly with the back of a spoon to pack it tightly.

       
   4. Chill and cut:
      • • Allow the mixture to cool slightly at room temperature, then refrigerate for 1 hour.
        • Once firm, use a wet knife to cut the mixture into bars or squares. Return to the refrigerator for another 30 minutes before serving.

       

   5. Store:
      • Wrap each bar in cling film or parchment paper for easy storage and portability.

Serving Suggestions:

• • Enjoy these bars as a quick breakfast on busy mornings.
  • Perfect as a pre-workout snack or post-workout recovery bite.
  • Pair with a cup of aromatic tea for a relaxing and energizing treat.

Cooking Tips:

• • Ensure the nuts are toasted lightly to enhance their flavor without burning them.
  • Avoid overheating the honey to retain its natural nutrients and sweetness.
  • Wetting the knife before cutting will help achieve clean slices without sticking.

Nutritional Benefits:

• • Rich in healthy fats from nuts, providing essential omega-3 fatty acids.
  • High in fiber from oats and dates, supporting digestive health.
  • Natural sweeteners like dates and honey offer a healthier alternative to refined sugar.

• Great source of protein and energy to keep you satisfied between meals.

Dietary Information:

• • Vegetarian-friendly.
  • Contains nuts and seeds; not suitable for those with nut allergies.

• Gluten-free if using certified gluten-free oats.

Nutritional Facts (per bar, approx. 1 of 12 servings):

• • Calories: 210
  • Protein: 4g

• • Fat: 15g
  • Carbohydrates: 18g
  • Fiber: 3g

• Sodium: 45 mg

Storage:

• • Store the bars in an airtight container in the refrigerator for up to 1 week.
  • For longer storage, freeze the bars individually wrapped for up to 3 months.

Why You’ll Love This Recipe:

• • Quick and easy: Ready in just over an hour with minimal prep time.
  • Healthy and natural: Made with wholesome ingredients, free from refined sugars and preservatives.
  • Versatile: Customize with your favorite nuts, seeds, or dried fruits.

• Perfect for meal prep: Make a batch ahead of time for quick snacks throughout the week.