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.