Nutty-Date Power Bars without Sugar - photo 1
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Nutty-Date Power Bars without Sugar

Vegan Snacks Vegan dishes Desserts 90 min Easy 11 wyświetleń ~66.36 PLN - (0)
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Description

Here’s a recipe for homemade energy bars that are the essence of a healthy, delicious, and filling snack. All their sweetness comes solely from natural, dried dates, which give them a caramel flavor and wonderfully chewy texture. You won’t find a gram of white sugar here! The base of the bars is oats, providing complex carbohydrates that release energy gradually, along with a wealth of nuts (walnuts and almonds) – a source of healthy fats and protein. The addition of peanut butter enhances the flavor and binds everything together, while chia seeds enrich them with fiber and omega-3 fatty acids. These bars are the perfect fuel before a workout, a nutritious second breakfast for work or school, and a guilt-free alternative to sweets when you crave something sweet. They are vegan, gluten-free (when using certified oats), and incredibly easy to prepare – no baking required!

Ingredients (10)

Servings:
12
  • Medjool dates 200 g
  • Mountain oats 150 g
  • Walnuts 80 g
  • Almonds 80 g
  • 100% Peanut Butter 6 łyżek
  • Olej kokosowy nierafinowany 2 łyżki
  • Chia seeds 15 g
  • 🌿 Przyprawy
  • Sól himalajska 2 szczypty
  • ✨ Opcjonalne
  • Natural cocoa 15 g
  • Vegan protein powder 30 g
💰 Szacowany koszt dania: ~66.36 PLN (5.53 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of ingredients

1

Start by preparing the dates. If you are using very soft and juicy Medjool dates, you can skip this step. However, if your dates are a bit firmer, transfer them to a bowl and cover them with hot, but not boiling, water, ensuring they are completely submerged. Let them sit for 15-20 minutes. This process will soften them, making it easier to blend them into a smooth, sticky paste that will bind our bars together.

Ingredients: Medjool dates
Use a glass or ceramic bowl for soaking. After soaking, be sure to drain the dates in a sieve, but keep a little of the water – it may come in handy if the mixture is too dry.
2

While the dates are soaking, prepare the dry ingredients. In a large, dry skillet (without added fat), place the oats, walnuts, and almonds. Heat over medium heat for about 5-7 minutes, stirring frequently with a wooden spoon. The ingredients should lightly brown and begin to release an intense, nutty aroma. Be careful not to burn them! Toasting will bring out their depth of flavor. After toasting, transfer them to a plate to cool.

Ingredients: Mountain oats, Walnuts, Almonds
It's best to use a heavy-bottomed pan that distributes heat evenly. Stir constantly, especially towards the end, as the nuts can easily burn. They will be ready when the almonds darken slightly and the aroma becomes intense.

Making the filling

3

Transfer the cooled, toasted nuts and oats to a high-powered food processor or blender. Pulse (in short, several-second bursts) about 5-6 times. We want to achieve a coarse, crumbly flour with visible pieces of nuts, not a smooth powder. This texture will give the bars a nice crunch. Pour the blended mixture into a large bowl.

Ingredients: Mountain oats, Walnuts, Almonds
Use a food processor with an 'S' blade or a blender with a 'pulse' function. Do not blend for too long, as the nuts will start to release their oil and turn into peanut butter. The goal is to chop, not to grind into a powder.
4

Now it's time for the binder. Place the drained dates in an already empty food processor bowl. Add peanut butter, melted coconut oil (just heat it for a few seconds in the microwave or in a small saucepan), and salt. If you're using optional ingredients, add cocoa and/or protein powder now. Blend everything on high speed until you achieve a smooth, very thick, and sticky paste. This may take 1-2 minutes. If necessary, stop the food processor and scrape the mixture from the sides of the bowl using a silicone spatula.

Ingredients: Medjool dates, 100% Peanut Butter, Olej kokosowy nierafinowany, Sól himalajska, Natural cocoa, Vegan protein powder
If the mixture is too thick and the blender has trouble blending it, add 1-2 tablespoons of the water leftover from soaking the dates. The finished paste should have a consistency similar to very thick caramel.
5

Transfer the prepared date paste to a bowl with the dry ingredients. Add the chia seeds. Now comes the most important moment – combining. Using a sturdy wooden spoon or silicone spatula (or simply your clean hands), start mixing and kneading all the ingredients until they are evenly combined and form one cohesive, very sticky ball. The mixture must be uniform, without any visible dry spots.

Ingredients: Chia seeds
Mixing by hand is the most effective. Slightly dampen your hands with water so the mixture doesn't stick to them as much. Be patient, thorough mixing is key to the consistency of the bars.

Shaping and chilling

6

Prepare a mold in which the bars will set. A small loaf pan or a square dish measuring about 20x20 cm will work perfectly. Line the mold with baking paper, leaving longer edges hanging over the sides. This will make it easy to remove the entire block of mixture from the mold later.

If you don't have parchment paper, you can thoroughly grease the pan with coconut oil, but paper is definitely the more convenient option.
7

Transfer the entire mixture to the prepared pan. Now the key step: pressing. Use the back of a spoon, the bottom of a glass, or damp hands to press the mixture down very firmly and evenly into the bottom of the pan. You need to compress it as much as possible. The better you pack it, the denser and less crumbly the bars will be. The surface should be smooth and even.

To achieve a perfectly smooth surface, cover the mixture with a piece of parchment paper and then press down with the bottom of a glass. This will prevent the mixture from sticking to the glass.
8

Once the mixture is well whipped into shape, place it in the refrigerator for at least 1-2 hours. If you're in a hurry, you can put it in the freezer for about 30-40 minutes. Chilling is essential for the coconut oil to solidify and for all the flavors to meld together. This will make the mixture firm and easy to cut.

Don't skip this step! Trying to cut the bars at room temperature will result in the mixture crumbling and sticking to the knife.
9

After cooling, take the mold out of the fridge. Grabbing the protruding edges of the baking paper, pull out the entire hard block of the mixture and place it on a cutting board. Using a very sharp, large knife, cut the mixture into 12 equal rectangles. Cut with a firm, vertical motion, pressing the knife down from the top. Your homemade energy bars are ready!

To achieve even edges, you can dip the knife in hot water and wipe it dry before each cut. This will make it easier to slice through the sticky mixture.

Fun Fact

💡

Dates are one of the oldest fruits cultivated by humans, with a history that dates back over 5000 years in the Middle East. Due to their high energy value and durability after drying, they were called 'bread of the desert' and formed a staple in the diet of those traveling through it.

Best for

Przekąska przed lub po treningu Zdrowy deser do kawy Drugie śniadanie do pracy lub szkoły Pożywny dodatek do lunchboxa dla dzieci

Tips

🍽️ Serving

The bars taste delicious straight from the fridge. For an extra treat, each bar can be drizzled with melted dark chocolate (with a cocoa content of at least 80%) and sprinkled with a pinch of coarse sea salt. They can also be crumbled and added to morning oatmeal or yogurt as a healthy granola.

🥡 Storage

Store the finished bars in an airtight container in the refrigerator – they will stay fresh and maintain the right consistency for up to 2 weeks. They can also be frozen. For this, wrap each bar individually in baking paper and place them in a ziplock bag. They can be kept in the freezer for up to 3 months.

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