Paul Wallace Fitness



DATE & NUT BARS (V) (VN)*

by | Aug 4, 2021 | Fake-Away, Nutrition | 0 comments

Calories

Protein

Carbs

Fats

DATE & NUT BARS (V) (VN)*


Servings: 2

Nutritional values per bar (14 bars approx. 53g each):

calories 198, protein 7.6g, fat 13.1g (saturated 3.3g), carbs 13.8g (sugar 9.9g), sodium 0.7g

INGREDIENTS

  • 40g sesame seeds
  • 40g chia seeds
  • 90g roasted unsalted cashew nuts
  • 80g dry roasted unsalted peanuts
  • 280g pitted Medjool dates
  • 100g roasted unsalted almonds
  • 80g unsweetened organic cocoa powder
  • 1 tsp vanilla extract (optional)
  • 5g finely ground sea salt
  • 1 tsp ground cinnamon (optional)
  • 30g unsweetened shredded coconut

 

METHOD

  • Lightly toast the sesame seeds in a dry pan on medium heat. Remove the seeds from the pan and set aside to cool completely.
  • Add the cashews and peanuts to a food processor and pulse until roughly chopped. Remove the nuts from the processor. You can leave some of the peanuts whole for extra crunch.
  • Add the dates, almonds, cocoa powder, vanilla extract, cinnamon and salt to the food processor and pulse the ingredients until you have a roughly textured mixture. Add a little water if the mixture is too stiff.
  • Add the coconut and the chopped cashews and peanuts to the food processor and pulse just enough to combine the ingredients. Pulse it a few more times if you prefer a smoother bar.
  • Line a baking tray with baking paper so that it overhangs the lip. Tip the mixture onto the baking tray and evenly spread using a spatula. Press the mixture down firmly. The firmer you press down the mixture the firmer the bar will be and hold together.
  • Mix the cooled sesame seeds with the chia seeds and evenly sprinkle over the mixture. Press the seeds into the mixture.
  • Cover the baking tray with cling film and refrigerate overnight to firm up.
  • When well chilled and firm slice the mixture into the desired number of bars.
  • Cover the tray with cling film and store in the fridge. Alternatively wrap each bar in cling film and refrigerate.
  • The bars will last for a few weeks in the fridge.

 

Paul Wallace

Paul Wallace

Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food