These take almost no time to make and are great to toss in your bag on early mornings or on days where work might make it difficult to get to food when you should.
1 cup packed pitted (important) medjool dates
¼ cup honey
¼ cup almond butter (or other nut butter)
¾ cup unsweetened coconut flakes
1 cup unsalted, roasted almonds
1 ½ cup rolled oats
1 tablespoon chia seeds
If you can’t find roasted almonds, just get unsalted raw almonds from the baking aisle and place them on cookie sheet in cold oven, turn it to 350˚ and roast for 15 mins. Spread your oats on a cookie sheet and roast at 350˚ for 15 minutes or until they look at least slightly golden. While the oats are in the oven, chop your almonds in a food processor and set aside.
Place your dates in the food processor for about 1 minute. After around 20 seconds they will form a big squishy ball. The amount of time this takes will vary depending on the freshness of the dates. Don't worry if it takes more or less time to reach the correct consistency.
Mix dates, chia seeds, almonds, oats, and coconut in a medium sized bowl with a spatula. They will not thoroughly mix at this stage. The goal is only to get the process started. If you are electing to add any other dry ingredients, you will want to add them in at this time.
Warm up the honey and almond butter in a saucepan. Stir occasionally until blended. Then pour over your date mixture. Combine well.
Once everything is thoroughly mixed, spread in an 8x8 pan. A silicone pan is very useful here if you have one available. Press evenly across the bottom with a spatula or bottom of a drinking glass. Chill for at least 30 minutes. Remove from pan and cut into bars. Store bars in an airtight container.
Try adding pumpkin seeds, varied nuts or nut butters, dried cherries, or other items in your pantry as appeals to you. Makes approximately 15 bars.
Calories Carbs Fat Protein Sugar
212 32g 9g 5g 19g
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Beth Hoag (Thursday, 16 March 2017 08:06)
I plugged in the recipe to MyFitnesspal.com to get the Nutritional breakdown. does this look about right?
Nutrition Facts
Servings 15.0
Amount Per Serving
calories 269
% Daily Value *
Total Fat 17 g 26 %
Saturated Fat 3 g 15 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 16 mg 1 %
Potassium 83 mg 2 %
Total Carbohydrate 22 g 7 %
Dietary Fiber 5 g 20 %
Sugars 10 g
Protein 10 g 19 %
Vitamin A 0 %
Vitamin C 0 %
Calcium 9 %
Iron 9 %
Steve Koski (Thursday, 16 March 2017 11:41)
Hi Beth
That's a good rough guideline. Remember the exact numbers are going to depend on the specific ingredients you use, the size of pan you use, and how many pieces you cut it into.