Are you craving a sweet treat that's both wholesome and incredibly satisfying? Look no further! These date nut bars are the perfect answer. They're easy to make, require minimal ingredients, and are bursting with delicious nutty and caramel-like sweetness from the dates. Perfect for a quick dessert, a healthy snack, or even a packed lunch, these bars are a guaranteed crowd-pleaser. This easy recipe is perfect for homemade cooking, and makes for a fantastic quick dinner dessert!
Ingredients:
- 1 cup pitted Medjool dates (about 10-12 large dates)
- 1/2 cup creamy peanut butter (or any nut butter of your choice)
- 1/4 cup rolled oats
- 1/4 cup chopped walnuts (or pecans, almonds, or a mix)
- 1/4 cup shredded coconut (optional, but adds great texture and flavor)
- 1 teaspoon vanilla extract
- Pinch of sea salt
Instructions:
Step 1: Prepare the Dates
Start by adding the pitted dates to a food processor. Pulse until they are finely chopped and form a sticky paste. This is the base of your delicious date nut bars, providing both sweetness and structure.
Step 2: Combine Ingredients
Next, add the peanut butter, rolled oats, chopped nuts, shredded coconut (if using), vanilla extract, and salt to the food processor. Process until everything is well combined and forms a sticky dough. If the mixture seems too dry, add a teaspoon of water at a time until it comes together. If it’s too wet, add a tablespoon of oats.
Step 3: Press into a Pan
Line an 8x8 inch baking pan with parchment paper, leaving an overhang on the sides to help lift the bars out later. This little tip makes for easy cleanup and perfect-looking bars. Press the date and nut mixture evenly into the prepared pan. Use the bottom of a measuring cup or a spatula to create an even layer.
Step 4: Chill and Cut
Place the pan in the refrigerator for at least 30 minutes to allow the bars to firm up. This chilling step is crucial for easy cutting and prevents the bars from crumbling. Once chilled, lift the bars out of the pan using the parchment paper overhang and cut into squares.
Tips and Variations:
- For extra sweetness: Add a drizzle of honey or maple syrup to the mixture.
- Spice it up: Add a dash of cinnamon or nutmeg for a warm, comforting flavor.
- Chocolate lovers rejoice: Melt some dark chocolate and drizzle it over the chilled bars for an extra decadent treat.
- Nut-free option: Replace the nut butter and nuts with sunflower seed butter and seeds for a delicious and allergy-friendly version.
- Make it vegan: Ensure your peanut butter and any other ingredients are vegan-friendly.
Nutritional Information (per bar, approximate):
This information is an estimate and will vary based on the specific ingredients used. Nutritional information is best calculated using a nutritional calculator with the exact ingredients and quantities used.
- Calories: Approximately 150-200
- Protein: 4-6g
- Fat: 8-12g
- Carbohydrates: 18-25g
- Fiber: 3-5g
These date nut bars are a fantastic addition to your healthy meal plans. They're a great source of fiber and natural sugars, providing sustained energy throughout the day. Enjoy this delicious and easy recipe – perfect for quick dinner ideas and satisfying sweet cravings!