Energy bars are a great choice for a quick, nutritious snack that helps fuel your body. Whether you’re looking for a pre-workout pick-me-up or a snack to get through your busy day, these Date and Nut Energy Bars with Chocolate and Coconut Coating provide the perfect combination of healthy ingredients, flavor, and energy. Made with wholesome ingredients like dates, almonds, peanut butter, and topped with a rich chocolate coating and coconut flakes, these bars are both indulgent and nutritious.
These bars are packed with natural sugars from dates, healthy fats from almonds and peanut butter, and a touch of chocolate, making them satisfying and energizing. Perfect for anyone looking for a wholesome, plant-based snack that’s delicious and nourishing. Whether you’re on the go, post-workout, or simply need a sweet treat, these energy bars will hit the spot. Here’s how you can prepare them at home.
Ingredients
For the Bars:
- 150g dates, pitted (about 1 cup)
- 40g rice cakes, crushed (about 2-3 rice cakes)
- 40g almonds (about 1/4 cup)
- 100ml water (about 1/2 cup)
- 50g dried apricots (about 1/3 cup)
- 60g peanut butter (about 1/4 cup)
For the Chocolate Coating:
- 60g dark chocolate, melted (about 1/2 cup)
- 20ml vegetable oil (about 1 1/2 tablespoons)
For Decoration:
- 10g coconut flakes (about 1 tablespoon)
Directions
Step 1: Prepare the Bar Mixture
1.1 Soften the Dates
Place the pitted dates in a small bowl and cover them with warm water. Let them soak for 10-15 minutes until they soften, making them easier to blend. This step is crucial for ensuring that the dates blend smoothly and provide the sticky texture needed for binding the ingredients.
1.2 Crush the Rice Cakes
While the dates are soaking, crush the rice cakes into small pieces. You can break them by hand or use a rolling pin to crush them inside a sealed bag. These crushed rice cakes will provide a light, crispy texture and help bind the mixture together.
1.3 Blend the Mixture
Once the dates are softened, drain any excess water and add the dates, crushed rice cakes, almonds, dried apricots, and 100ml of water into a food processor. Blend the mixture until it becomes smooth and sticky. If it’s too dry, add a little more water, a teaspoon at a time, to reach a thick, pressable consistency.
1.4 Add the Peanut Butter
Add the peanut butter to the food processor and blend until fully incorporated. The peanut butter will add richness, smoothness, and a slightly sweet flavor to the bars.
1.5 Shape the Bars
Transfer the mixture to a lined baking dish and press it evenly to form a thick layer. Place the dish in the refrigerator for at least 1 hour to firm up the mixture.
Step 2: Prepare the Chocolate Coating
2.1 Melt the Chocolate
Melt the dark chocolate in a small pan over low heat, stirring constantly to avoid burning. Once melted, add the vegetable oil and stir until smooth. The oil will help the chocolate set with a glossy finish and prevent it from becoming too hard once chilled.
Step 3: Coat the Bars
3.1 Slice the Bars
After the date mixture has set in the fridge, remove it from the dish and slice it into bars of your desired size. A sharp knife works best for cutting through the firm yet soft texture of the bars.
3.2 Coat with Chocolate
Dip each bar into the melted chocolate or drizzle the chocolate over the top. You can use a spoon to help coat the bars evenly. Make sure each bar is covered with a smooth layer of chocolate.
3.3 Add Coconut Flakes
Sprinkle coconut flakes on top of the bars while the chocolate is still wet. This adds flavor and texture. You can also decorate with other ingredients like chopped nuts or seeds if desired.
3.4 Chill the Bars
Return the coated bars to the refrigerator for 15-20 minutes, allowing the chocolate to harden. Once set, they are ready to be served.
Step 4: Serve
The Date and Nut Energy Bars are now ready to enjoy. You can serve them chilled or at room temperature. These bars are perfect for snacking, sharing, or even gifting.
Serving Suggestions
These energy bars can be enjoyed in a variety of ways:
- Pre-workout or post-workout snack: They provide the right balance of protein, healthy fats, and natural sugars for energy.
- Afternoon pick-me-up: Pair with your favorite drink for a satisfying snack during the afternoon.
- Healthy dessert: Serve them as a sweet yet nutritious option after a meal.
- On-the-go: Pack them in your bag for an easy, energy-boosting snack.
- Lunchbox snack: These bars are a great addition to lunchboxes for a tasty and wholesome snack.
Cooking Tips
- Soft dates are key: For easy blending, ensure the dates are soft and sticky. If they’re too dry, soak them for longer to rehydrate.
- Nut substitutions: You can replace almonds with other nuts like cashews, walnuts, or pecans to change the flavor profile.
- Texture adjustments: For firmer bars, add more rice cakes or reduce the water. If the mixture is too dry, add extra water or peanut butter.
- Peanut butter: Opt for natural peanut butter with no added sugars or oils for a healthier alternative.
- Thicker chocolate coating: For a thicker chocolate layer, simply double the chocolate and oil mixture.
Nutritional Benefits
These energy bars are packed with beneficial nutrients:
- Dates: Rich in natural sugars, fiber, and vitamins, providing quick energy and supporting digestion.
- Almonds: A great source of healthy fats, protein, and vitamin E, helping maintain heart health and boost energy.
- Peanut Butter: Full of protein and healthy fats, peanut butter helps keep you full and satisfied.
- Dried Apricots: High in fiber, potassium, and antioxidants, dried apricots help improve digestion and overall health.
- Coconut: Provides healthy fats, fiber, and a tropical flavor, making the bars even more satisfying and nutritious.
Dietary Information
- Vegan: Yes (ensure the chocolate and peanut butter are vegan-friendly)
- Gluten-Free: Yes (ensure rice cakes are gluten-free)
- Dairy-Free: Yes
- Contains Nuts: Almonds and peanut butter
Nutritional Facts (Per Bar, Approximate)
- Calories: 220
- Protein: 5g
- Carbohydrates: 28g
- Fat: 10g
- Fiber: 4g
- Sugars: 18g
These values may vary slightly depending on the ingredients used, so adjust according to your specific choices.
Storage
- Refrigerate: Store the bars in an airtight container in the fridge for up to 1 week.
- Freeze: Freeze the bars for up to 2 months. Thaw them in the fridge before eating.
FAQs
1. Can I use other nuts besides almonds?
Yes! You can easily substitute almonds with other nuts like cashews, walnuts, or even pecans. Each nut will add a different flavor and texture to the bars.
2. Can I make these bars without peanut butter?
Yes! If you have a peanut allergy or simply don’t like peanut butter, you can substitute it with almond butter, sunflower seed butter, or any other nut butter of your choice.
3. Can I use different dried fruits?
Absolutely! If you’re not a fan of apricots, you can substitute them with dried figs, raisins, or cranberries. Just make sure the dried fruit you use is soft and sticky to help bind the mixture together.
4. How can I make these bars sweeter?
If you prefer sweeter bars, you can add a bit of honey, maple syrup, or agave syrup to the mixture before blending. Keep in mind that dates already add a natural sweetness to the bars.
5. Can I use milk chocolate instead of dark chocolate?
Yes, you can use milk chocolate if you prefer a sweeter coating. However, dark chocolate pairs nicely with the other ingredients, offering a rich contrast to the sweetness of the dates and peanut butter.
Conclusion
These Date and Nut Energy Bars with Chocolate and Coconut Coating are a perfect snack for anyone looking for a healthy, energy-boosting treat. Packed with wholesome ingredients like dates, almonds, and peanut butter, they provide a balanced combination of nutrients to keep you feeling full and energized. Whether you’re enjoying them as a pre-workout snack, afternoon treat, or on the go, these bars are sure to satisfy your cravings and fuel your body. Make them today and enjoy a delicious and nutritious snack!