No-Bake Nut and Date Bars

Ingredients

• • 75g (1/2 cup / 2.6 oz) almonds
  • 50g (1/2 cup / 1.8 oz) walnuts

• • 50g (1/2 cup / 1.8 oz) pumpkin seeds
  • 250g (1 and 2/3 cups / 8.8 oz) dates, pitted
  • 100g (1/3 cup / 3.5 oz) peanut butter (or any nut butter of your choice)

• 40g (1/4 cup / 1.4 oz) dried cranberries
• 1 pinch of salt

Directions

1. 1. Toast the Nuts:
      In a skillet over medium heat, toast the almonds for 2 minutes. Add the walnuts and pumpkin seeds, cooking for an additional 2 minutes. Transfer the nuts to a plate to cool completely.

1. 1. Prepare the Dates:
      Soak the dates in cold water for 15 minutes to soften them. Drain the water and remove the pits from the dates. Place the dates in a food processor or blender.
   2. Blend the Mixture:
      Add the peanut butter to the dates in the food processor and blend until the mixture is well combined and forms a sticky paste. Add the cooled nuts and pulse again, ensuring the mixture remains slightly chunky for texture.
   3. Add Cranberries:
      Soak the dried cranberries in cold water for 15 minutes, then drain. Add the cranberries and a pinch of salt to the food processor. Pulse the mixture briefly, keeping it chunky to maintain the texture.

1. 1. Form the Bars:
      Place the mixture on a sheet of parchment paper. Use a spoon or spatula to press and smooth the mixture into an even, compact layer. Cover with another sheet of parchment paper and press down firmly to ensure the bars hold together.
   2. Chill and Cut:
      Transfer the mixture to the freezer and chill for 2-3 hours until firm. Remove from the freezer and cut into bars or squares of your desired size.
   3. Store:
      Store the bars in an airtight container in the refrigerator for up to 1 week, or freeze them for longer storage (up to 3 months).

Serving Suggestions

• • Enjoy these bars as a quick snack or breakfast on the go.
  • Pair them with a cup of yogurt or a smoothie for a complete meal.
  • Crumble over oatmeal or yogurt for added texture and flavor.

Cooking Tips

• • Feel free to substitute other nuts or seeds based on your preference or what you have on hand.
  • Experiment with different dried fruits like raisins, apricots, or figs for a variety of flavors.
  • If you prefer a sweeter bar, you can add a drizzle of honey or maple syrup to the mixture before blending.

Nutritional Benefits

• • Nuts and Seeds: Provide healthy fats, protein, and essential nutrients, contributing to satiety and energy.
  • Dates: Offer natural sweetness, fiber, and antioxidants, making them a nutritious alternative to refined sugars.
  • Peanut Butter: Adds creaminess and additional protein, helping to balance the bar’s texture.

Dietary Information

• • Vegan: Yes, if using plant-based peanut butter.
  • Gluten-Free: Ensure all ingredients, especially any added sweeteners, are gluten-free.
  • Nut-Free Option: Substitute nut butter with sunflower seed butter and omit nuts, using only seeds.

Why You’ll Love This Recipe

• • These bars are a quick and easy way to satisfy your sweet tooth without refined sugars.
  • They are customizable to suit your taste and dietary preferences.
  • Perfect for meal prep, these bars make it easy to have a nutritious snack on hand for busy days.