No-Bake Date & Nut Bars
As seen in my article on @YorkRegion and my Metroland/Torstar column - Renata's Table: No-bake date & nut bars take only minutes to make
These bars are a delicious and nutritious treat. Made in only a few minutes, with minimal ingredients, they are great to have in the fridge for when you need a little something sweet. Cut into squares, triangles, bars with a sharp knife or into hearts for a Valentine’s themed indulgence.
There’s an array of health benefits in the many vitamins and minerals in the naturally sweet dates, raw almonds, all-natural peanut butter and ground cinnamon. Together they provide anti-inflammatory, antioxidant, antifungal, immune system support, brain boosting, blood sugar and cholesterol balancing. Plus, they are rich sources of plant-based protein, fibre and calcium. All this goodness in a tasty treat everyone will love!
Dates contain natural sugar and are a wonderful sweetener. They are an anti-inflammatory, antioxidant and antifungal, a source of protein, fiber and contain no fat. They contain B vitamins, vitamin K, iron, potassium, zinc, calcium, magnesium and manganese. There are compounds in dates being researched with positive results, thought to help protect and guard the brain due to the anti-inflammatory properties in dates that aid to reduce the oxidative stress in the brain.
Almonds are rich in vitamins, minerals and antioxidants, especially Vit E and potassium (both support heart health and a healthy immune system), calcium (supports bone health), magnesium (supports blood sugar balance), omega-3 fatty acids (support brain and eye health), plant sterols (supports good cholesterol balance), and L-arginine (supports kidney health and circulation health).
All-natural peanut butter is a good source of Vit E, B3 and B6, manganese, magnesium and copper which is particularly good to support immune health. The fat in peanut butter is oleic acid which supports and maintains cholesterol, blood sugar and blood pressure levels. Peanut butter is high in calories so eat it in moderation. It also supports brain health as it works to on nerve repair, myelin production and inflammation reduction.
Cinnamon is a powerful antioxidant, an anti-inflammatory, an antibacterial and an anti fungal. It can reduce bad cholesterol (LCL) and triglycerides, balance blood sugar and research is showing that cinnamon supports brain health and reduces cognition decline.
As always, when you make this recipe, I would love to see your creation so please post a photo of your No-Bake Date & Nut Bars goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!
Prep Time: 10 minutes / Chill Time: 2 Hours / Makes: 8-10 bars / 12-16 squares
Ingredients
12 Dates – pitted
1 Cup Whole Raw Almonds
¼ Cup All-Natural Peanut Butter
2 Tablespoons Water
1½ Teaspoon Cinnamon
1 Teaspoon Vanilla
2/3 Cup Chocolate Chips
2 Tablespoons Peanut Butter
1 Tablespoon Coconut Oil
Coarse Grain Sea Salt
Chopped almonds – optional
How It’s Made
Prepare a loaf sized pan by lining it with parchment paper.
Soften the dates by soaking them in hot water for 15 minutes, or microwaving the dates in water for 90 seconds.
Scoop the dates out of the water they soaked in and add them, along with the almonds, peanut butter, water, cinnamon and vanilla to your food processor. Whirl until it starts to clump and form a ball. If it is too dry, while whirling, drizzle 1 tablespoon at a time of the date water through the spout at the top.
Spread the mixture in the pan, pressing it down evenly.
In a microwave safe bowl in 30 second increments, or in a small pot on low heat on the stove top, melt the chocolate, peanut butter and coconut oil and stir until very smooth.
Pour the melted chocolate mixture over the date/nut base in the pan. Swirl the pan to spread the chocolate to cover the base.
Sprinkle with the sea salt and chopped nuts (if using).
Put the pan in the fridge to let the bars firm up and the chocolate harden – about 2 hours.
Using the parchment, remove from the pan and cut into bars or squares.
Store these in the fridge in a sealed container.
Enjoy!
Variation
Use almond, cashew or another nut or seed butter in place of the all-natural peanut butter.
