Date and Nut Energy Bars with Chocolate and Coconut Coating

Date and Nut Energy Bars with Chocolate and Coconut Coating

Ingredients:

For the Bars:

• • 150g (about 1 cup) dates, pitted
  • 40g (about 2-3 rice cakes) rice cakes, crushed

• • 40g (about 1/4 cup) almonds
  • 100ml (about 1/2 cup) water
  • 50g (about 1/3 cup) dried apricots

• 60g (about 1/4 cup) peanut butter

For the Chocolate Coating:

• • 60g (about 1/2 cup) dark chocolate, melted
  • 20ml (about 1 1/2 tablespoons) vegetable oil

For Decoration:

• 10g (about 1 tablespoon) coconut flakes

Directions:

Prepare the Bar Mixture:

1. 1. Soften the Dates: In a small bowl, soak the dates in warm water for 10-15 minutes until they soften.
   2. Crush the Rice Cakes: While the dates are soaking, crush the rice cakes into small pieces.

1. 1. Blend the Mixture: In a food processor, add the softened dates (without excess water), rice cakes, almonds, dried apricots, and 100ml of water. Blend until the mixture becomes smooth and sticky.
   2. Add the Peanut Butter: Add the peanut butter to the food processor and blend again until everything is well combined.
   3. Shape the Bars: Press the mixture into a lined baking dish or mold, smoothing it out evenly to form a thick layer. Place the dish in the refrigerator for at least 1 hour to firm up.

Prepare the Chocolate Coating:

1. Melt the Chocolate: In a small pan, melt the dark chocolate over low heat. Once melted, add the vegetable oil and stir until smooth.

Coat the Bars:

1. 1. Slice the Bars: Once the date mixture has firmed up, remove it from the refrigerator and slice it into bars of your desired size.
   2. Coat with Chocolate: Dip each bar into the melted chocolate or drizzle the chocolate over the top. Sprinkle the bars with coconut flakes while the chocolate is still wet.

1. Chill: Place the coated bars back into the refrigerator for the chocolate to set, about 15-20 minutes.

Serve:

• Once the chocolate has set, the bars are ready to enjoy. Serve chilled or at room temperature.

Serving Suggestions:

• • Enjoy as a pre-workout or post-workout snack.

• • Pair with a cup of coffee or tea for a mid-afternoon treat.
  • Serve as a healthy dessert after a meal.
  • Take on the go for a quick energy boost during busy days.

• Add to lunchboxes for a nutritious snack option.

Cooking Tips:

• • Make sure the dates are soft and sticky for easy blending. If they are too dry, soak them in water for longer.
  • You can substitute almonds with other nuts like cashews or walnuts for a different flavor.

• • For a firmer texture, add more rice cakes or reduce the water.
  • Use natural peanut butter without added sugar or oil for a healthier option.
  • If you prefer a thicker chocolate coating, double the chocolate and oil mixture.

Nutritional Benefits:

• • Dates: Rich in natural sugars, fiber, and essential vitamins like B6, providing quick energy.
  • Almonds: Packed with healthy fats, protein, and vitamin E, supporting heart health.
  • Peanut Butter: A great source of protein and healthy fats, keeping you full and energized.

• Dried Apricots: High in fiber, potassium, and antioxidants, supporting digestion and overall health.

Dietary Information:

• • Vegan: Yes (ensure chocolate and peanut butter are vegan-friendly)
  • Gluten-Free: Yes (ensure rice cakes are gluten-free)

• Dairy-Free: Yes
• Contains Nuts: Almonds and peanut butter

Nutritional Facts (Per Bar, Approximate):

• • Calories: 220

• • Protein: 5g
  • Carbohydrates: 28g
  • Fat: 10g

• Fiber: 4g
• Sugars: 18g

Storage:

• • Refrigerate: Store the bars in an airtight container in the fridge for up to 1 week.

• Freeze: You can freeze the bars for up to 2 months. Thaw in the fridge before eating.