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.