Honey, Nut, Oat & Date Energy Bars
Healthy and homemade no-bake date energy bars made with honey, oats, peanut butter and almonds.
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Servings: 16 serves
Calories: 145kcal
Cost: $10
Equipment
- Blender, food processor or Thermomix
Ingredients
- 110 g (1 cup) roasted almonds roughly chopped
- 135 g (1 ½ cups) rolled oats or quick oats
- 200 g (1 cup) pitted medjool dates or pitted dried dates
- 2 teaspoon vanilla extract or vanilla essence
- pinch sea salt
- 85 g (¼ cup) honey
- 65 g (¼ cup) cup peanut butter
Instructions
Conventional Method
- Grease a 20cm x 20cm square cake tin and line with baking paper. Set aside.
- Place the chopped roasted almonds and the rolled oats into a bowl.
- Place the medjool dates into a blender and chop for 30 seconds or until small chunks remain. Add the chopped dates to the bowl of almonds and oats.
- Place the vanilla extract, sea salt, honey and peanut butter into a microwave safe bowl.
- Melt together in 30 second bursts on 50% power for 2-3 minutes (stirring between each interval).
- Pour the liquid into the bowl and mix together until completely combined.
- Spoon the mixture into the prepared tin and press down firmly.
- Place the tin into the fridge for 3 hours or until firm (the bars will still be slightly soft and bendy).
- Cut into slices and place into an airtight container in the fridge for 3-4 days (you can also freeze the slices).
Thermomix Method
- Grease a 20cm x 20cm square cake tin and line with baking paper. Set aside.
- Place the roasted almonds into the Thermomix bowl and roughly chop by pressing Turbo 3-4 times. Set aside in a bowl.
- Place the medjool dates into the Thermomix bowl and chop by pressing Turbo 8-10 times or until the dates resemble small chunks. Add the chopped dates to the almonds.
- Place the vanilla extract, sea salt, honey and peanut butter into the Thermomix bowl.
- Melt together for 3 minutes, 80 degrees, Speed 2. Add the rolled oats, dates and almonds to the Thermomix bowl and mix for 10 seconds on Reverse, Speed 3 or until completely combined (use the spatula to help).
- Spoon the mixture into the prepared tin and press down firmly.
- Place the tin into the fridge for 3 hours or until firm (the bars will still be slightly soft and bendy).
- Cut into slices and place into an airtight container in the fridge for 3-4 days (you can also freeze the slices).
Notes
RECIPE NOTES & TIPS
- Where possible, use medjool dates as they have a beautiful caramel flavour and a soft texture.
- Ensure you remove the pits from the dates before chopping.
- Roasted almonds have the best flavour and crunch!
- Store in the fridge in an airtight container for 3-4 days.
- Freeze in an airtight container for up to 3 months.
- The bars will defrost in just a few minutes once removed from the freezer.
Nutrition
Calories: 145kcal | Carbohydrates: 23g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 16mg | Potassium: 178mg | Fiber: 3g | Sugar: 15g | Calcium: 31mg | Iron: 0.8mg
