Date, Pumpkin Seed, Almond and Oat Bars

 

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Dates, Pumpkin Seeds, Almond and Oat Bar

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DELICIOUS NUT BARS CookingwithKarma

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1 cup packed medjool dates, pitted 1 cup pumpkin puree ¼ cup honey 1 teaspoon cinnamon ¼ teaspoon nutmeg ¼ teaspoon salt. Oat Crumble. 2½ cups rolled oats 1 cup almond meal or ½ cup almond meal ½ cup flax seeds ½ teaspoon cinnamon ¼ teaspoon baking soda ¼ cup honey ¼ cup molasses ½ cup coconut oil *Optional: Sprinkle pumpkin seeds on top. INSTRUCTIONS. 1.

Blend 2 cups of pumpkin puree with medjool dates and coconut oil and set aside. In a large bowl whisk together oats, coconut, baking powde. A while ago I posted about date paste. It is wonderful to sweeten desserts with it or just add the paste to your smoothies, but there is so much more you can do with dates. One of my favourite ways to use this date paste is to create a base for deliciously soft and chewy no-bake breakfast bars.

They are a fantastic breakfast on their own when you are in a rush since. Preheat oven to 325º F. Add 1 cup oatmeal to a food processor bowl, and process until a flour forms. Add coconut, dates, sea salt and baking soda, and process until the dates are fully broken up. I find it easiest to process if I break the dates into quarters (if using large medjools) as I am tossing them into the processor. Sunflower butter is a great substitute for peanut butter.

And honey plus oats could work well for the dates (or another dried fruit). Made some “energy balls” with similar ingredients and they were gobbled up. Oats, sunflower butter, honey, flax seed, chocolate chips (enjoy life brand is allergen free), coconut, and vanilla.

Super Seedspumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, and hemp seeds are packed full of nutrients – fiber, protein and health-boosting vitamins and minerals – nutritional powerhouses! Keep these Seed Bars vegan and use real maple syrup if you like, but my personal favorite is using honey.The flavor is better here and honey seems. Dates 22%, sultanas 15%, glucose syrup, crisped rice (rice, sugar), WALNUTS 11%, pumpkin seeds 9%, sunflower seeds 9%, honey, HAZELNUTS 3%.

For allergens, see ingredients in BOLD CAPITALS. May also contain: Peanuts, soya, sesame seeds and cow’s milk. Energy Bar Ingredients. The base of these energy bars is medjool dates, sunflower seeds, and cashews.If nut allergies are a problem, simply use all sunflower seeds and omit cashews. Using tahini as a binder, as opposed to peanut butter or almond butter, keeps these bars nut-free as well. STEP 1. Grease 8-inch square baking pan; set aside.

STEP 2. Combine water, 1/4 cup brown sugar and dates in 1-quart saucepan. Cook over medium-high heat, stirring occasionally, 4-5 minutes or until mixture thickens and comes to a boil. The mixture should be fragrant and the sunflower seeds and coconut flakes lightly browned. Add the toasted seeds to the date mixture in the food processor and pulse 5 to 10 times or to desired consistency.

Scrape the mixture into the prepared pan and press into an even layer. Refrigerate for 2 hours, then cut into 12 bars.

List of related literature:

-Use toasted nuts and seeds, ground and sweetened with date sugar or honey.

“Cooking for Healthy Healing: The healing recipes. Book two” by Linda Page
from Cooking for Healthy Healing: The healing recipes. Book two
by Linda Page
Traditional Wisdom, 2002

Serve raisins, dates, or figs with roasted peanuts, pumpkin, or sunflower seeds; walnuts, almonds, or cashews.

“The Complete Tassajara Cookbook: Recipes, Techniques, and Reflections from the Famed Zen Kitchen” by Edward Espe Brown
from The Complete Tassajara Cookbook: Recipes, Techniques, and Reflections from the Famed Zen Kitchen
by Edward Espe Brown
Shambhala, 2011

For example, you can make date bars by mixing soaked dates, rolled oats, and cinnamon in a food processor and then shaping them into small bars.

“Eat Real to Heal: Using Food As Medicine to Reverse Chronic Diseases from Diabetes, Arthritis, Cancer and More” by Nicolette Richer
from Eat Real to Heal: Using Food As Medicine to Reverse Chronic Diseases from Diabetes, Arthritis, Cancer and More
by Nicolette Richer
Mango Media, 2018

If you prefer a sweeter oatmeal, slice 2 or 3 pitted dates, soak them with the oat mixture, and cook all together or just add more honey.

“Huckleberry: Stories, Secrets, and Recipes From Our Kitchen” by Zoe Nathan, Laurel Almerinda, Josh Loeb, Matt Armendariz
from Huckleberry: Stories, Secrets, and Recipes From Our Kitchen
by Zoe Nathan, Laurel Almerinda, et. al.
Chronicle Books LLC, 2014

However, other nuts (such as almonds, coconut) and condiments (e.g., fennel) of suitable quality (fit for human consumption) may also be added to these packed dates.

“Handbook of Fruits and Fruit Processing” by Nirmal Sinha, Jiwan Sidhu, Jozsef Barta, James Wu, M.Pilar Cano
from Handbook of Fruits and Fruit Processing
by Nirmal Sinha, Jiwan Sidhu, et. al.
Wiley, 2012

Dates are a very sweet fruit, they can contain up to 70 percent SUGAR.

“The Encyclopedia of Nutrition and Good Health” by Robert A. Ronzio
from The Encyclopedia of Nutrition and Good Health
by Robert A. Ronzio
Facts On File, 2003

Dates are high in natural sugars and have a flavor reminiscent of brown sugar and maple syrup.

“Straight Up Food: Delicious and Easy Plant-based Cooking without Salt, Oil or Sugar” by Cathy Fisher
from Straight Up Food: Delicious and Easy Plant-based Cooking without Salt, Oil or Sugar
by Cathy Fisher
Green Bite Publishing, 2016

Dates are high in dietary fiber and rich in sugar.

“Cooking with the Bible: Biblical Food, Feasts, and Lore” by Anthony F. Chiffolo, Rayner W. Hesse
from Cooking with the Bible: Biblical Food, Feasts, and Lore
by Anthony F. Chiffolo, Rayner W. Hesse
Greenwood Press, 2006

This recipe is flexible–you can leave the dates out for a terrific savory snack or add them for a touch of sweetness.

“Loving Yourself to Great Health” by Louise Hay, Ahlea Khadro, Heather Dane
from Loving Yourself to Great Health
by Louise Hay, Ahlea Khadro, Heather Dane
Hay House, 2014

In a large bowl, combine the oats, coconut, almonds, flaxseeds, coconut oil, honey, cinnamon, vanilla extract, and salt.

“Little Foodie: Recipes for Babies and Toddlers with Taste” by Michele Olivier, Sara Peternell
from Little Foodie: Recipes for Babies and Toddlers with Taste
by Michele Olivier, Sara Peternell
Arcas Publishing, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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17 comments

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  • I tried and left it overnight in the fridge but it doesn’t set like yours. Basically I can’t cut them into individual solid pieces. Any reason why?

  • They’re a little like the ones I make from Patrick Holfords cookbook, his lexia raisin flapjacks. His recipe is 250g oats, 300g raisins soaked or boiled in water, 2oz coconut flakes and 70ml of olive oil. It sticks together by sticking it in the food processor for a short time. These are probably nicer though but more expensive with the dates.

  • Do you know if I can make these without the chia seeds or anything to substitute them with? They’re really expensive where I live!

  • Its basically a flapjack,been around for ages,all these recipes have been around for ages and can be found in a vast array of other cook books,been making them for over thirty years now

  • This didn’t quite turn out how I was hoping, this was the fourth attempt and while it might not be the most visually stunning its really simple, healthy and easy to make. Let me know what you think Bastian

  • I would add hot Almond milk to the chocolate before melting in the microwave…to be softer + easier to chew, also a little Pink Himalayan salt.

  • So how do you all avoid ‘not’ burning the date mix? I totally burnt the dates it’s all baking in the oven now so, my bars will have a burnt taste haha. I am learning ((0: But the dates burnt right away. I’d love any tips! Also, what is a substitute for the raisins?

  • Hi Ella I made these for my country market stall people thought they tasted like bread pudding they were very heavy I think the chia seeds made them to stodgy no one seemed to like them��

  • Dearest lovely Ella. I try to make no wheat or sugar cakes for our country market cake stall. I loved your oat snack bars with cup of tea. I know people who come to the market want to try something different, is it possible to get your new recipe for the rocky road bits I’m not sure what you call them I have all your �� your way of eating has saved me��over the rainbow thinking ������������

  • Could you substitute coconut oil for something else vegan without losing any flavour? It’s saturated fat content is even higher than butter!!

  • These look delicious! I have a quick question, I am in high school and do not get a lunch period, so I am at a lack of what to bring for a filling lunch/big snack to last me 5 hours… any tips? Thank you and these look delicious!!

  • Just made these and they are delicious!!! I don’t have a food processor so I used my blender but did half of the recipe at a time since it clumps up. I used an 8 by 8 glass pan and cut into pieces.

  • Does anyone have suggestions on what to replace the raisins with? Hoping to make these today without having to go to the grocery store first:)

  • Guess what Ella I sold all 6 breakfast bars and my raw coconut fudge to day at the country market let’s hope they come back for more��over the rainbow thinking����������������

  • I have make some Waitrose’s robins this week, I used rice flour but it wasn’t very good they kept breaking up, do you think buckwheat flour would be ok, or can you suggest any other flour other than wheat?������

  • Definitely going to try it a Keto version

    Update: I did the same thing as this video but the Keto (very low carb version).
    I uses instead of the dates stevia and sucralose and added coconut oil.
    For the chocolate I uses cacao, coconut oil and erythritol (but you can use stevia and or sucralose of course).
    It is extremely delicious. I can’t believe it worked and it is my first cookies that I ever made.

  • These look so cute and delicious! I love that ice cube tray trick, I’ll definitely have to try this recipe and some different variations of it!:)