No-Cook Date Bars

1 Reviews
100% would make this recipe again

These high protein no-cook bars make for the perfect snack before or after doing sports.

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Preparation : 25 min Standing : 45 min
260 calories/serving

Ingredients

16 fresh dates, pitted 380 g
1/3 cup sunflower seed butter 90 g
2 tsp vanilla extract 10 mL
1 cup rice puffs 14 g
1 1/2 cup sunflower seeds, coarsely ground 190 g
80 g unsweetened (dark) chocolate

Before you start

A food processor will be very useful to purée the dates and coarsely grind the seeds.

Method

  1. Line one or multiple 20 cm (8 in) square baking pans with parchment paper, according to number of servings.
  2. Put the pitted dates in a food processor then purée. Add the sunflower seed butter and vanilla then mix well.
  3. In a large bowl, combine the puffed rice and sunflower seeds. Add the date mixture then mix well. Tip this mixture into the prepared baking pan(s) and press the mixture so it is compact.
  4. Put the chocolate in a bowl, then put it in the microwave. Cook using short periods to avoid burning the chocolate. Spread the melted chocolate on top of the date mixture using the back of a spoon.
  5. Transfer the pan(s) to the fridge then let set for at least 45 min. Cut each square into 12 pieces then serve.

Observations

The bars can be kept in the fridge for a couple of days in a closer container. They will also keep for a couple of months in the freezer.

Nutrition Facts Table

per 1 serving (60 g)

Amount

% Daily Value

Calories

260

Fat

13 g

21 %

Saturated 2.5 g
+ Trans 0 g

13 %

Cholesterol

0 mg

Sodium

0 mg

0 %

Carbohydrate

32 g

11 %

Fibre

4 g

16 %

Sugars

23 g

Net Carbs

28 g

Protein

6 g

Vitamin A

1 %

Vitamin C

1 %

Calcium

5 %

Iron

15 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Folacin, Magnesium, Manganese, Pantothenic Acid, Vitamin B1, Vitamin E
Good source of  :
Fibre, Iron, Phosphorus, Selenium
Source of  :
Niacin, Omega-6, Potassium, Vitamin B6, Zinc
Free  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 1 ½
Fats 2 ½
Other Foods 0
More info
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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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