Craving a healthy, satisfying snack that’s easy to make? These homemade Date and Walnut Energy Bars are the perfect solution! They’re packed with natural sweetness and wholesome ingredients, ideal for a quick breakfast or a midday pick-me-up.
Key Ingredients & Substitutions
- Dates: Medjool dates work best for their softness and caramel-like flavor. Deglet Noor dates can work but might need a little extra soaking.
- Walnuts: Provide a great crunch and healthy fats. Pecans or almonds are good substitutes.
- Oats: Rolled oats are preferred. Quick oats can be used but might make the bars a bit chewier.
- Nut Butter: Any natural nut butter like almond, cashew, or peanut butter works. Choose one without added sugar.
- Maple Syrup: For a touch more sweetness. Agave nectar or honey can be used instead.
Ingredients
- 1 cup (about 175g) packed Medjool dates, pitted
- 1 cup (about 100g) rolled oats
- 1 cup (about 100g) walnuts
- 1/4 cup (60g) natural nut butter
- 2 tablespoons maple syrup
- 1/2 teaspoon vanilla extract
- Pinch of salt (optional, but enhances flavor)
How Much Time Will You Need?
- Prep time: 15 minutes
- Total time: 30 minutes (includes chilling time)
- Servings: 8 bars
- Tools needed: Food processor, 8×8 inch baking dish, parchment paper.
Step-by-Step Instructions
1. Prepare Your Dates
If your dates are a bit firm, soak them in hot water for about 5-10 minutes. Drain them well before using. This step ensures they blend smoothly into a paste.
2. Pulse the Oats and Walnuts
Add the rolled oats and walnuts to your food processor. Pulse a few times until they are coarsely ground, resembling a coarse meal. Don’t over-process them into a powder.
3. Add Remaining Ingredients
Now, add the pitted dates, nut butter, maple syrup, vanilla extract, and a pinch of salt to the food processor. Process until the mixture comes together and forms a sticky dough. It should hold its shape when pressed.
4. Press into a Pan
Line an 8×8 inch baking dish with parchment paper, leaving an overhang on the sides. This makes it easy to remove the bars later. Press the mixture firmly and evenly into the prepared dish. Use the back of a spoon or your hands for a compact layer.
5. Chill and Cut
Place the pan in the refrigerator for at least 15 minutes to allow the energy bars to firm up. Once chilled, lift the parchment paper to remove the slab from the pan. Slice it into 8 evenly sized bars.
Storage Instructions
Store these Date and Walnut Energy Bars in an airtight container in the refrigerator for up to 2 weeks. They can also be frozen for up to 3 months; thaw them at room temperature for a few minutes before enjoying.
Frequently Asked Questions (FAQ)
Q: Can I use different nuts in these energy bars?
A: Absolutely! Pecans, almonds, or cashews are all great substitutes for walnuts.
Q: Do I have to soak the dates?
A: If your Medjool dates are soft and fresh, you likely won’t need to soak them. If they feel firm, a quick soak helps them blend better.
Q: Can I add protein powder?
A: Yes, you can add 1-2 tablespoons of your favorite protein powder to the mix for an extra boost. Adjust the liquid slightly if the mixture becomes too dry.
Q: How do I make these energy bars gluten-free?
A: Rolled oats are naturally gluten-free, but always check the packaging to ensure they are certified gluten-free if you have an intolerance.
Q: Why are my energy bars crumbling?
A: This usually means the mixture isn’t sticky enough. Try adding another tablespoon of nut butter or maple syrup, then process again until it holds together.
Q: Can I add chocolate chips?
A: Yes, feel free to fold in a quarter cup of mini chocolate chips or cocoa nibs after processing the mixture, before pressing it into the pan.
