Coconut date bars
Whip up a delicious and healthy treat with our Coconut Date Bars recipe! Made with almonds, dried coconut meat, coconut oil, dates, and cashews, these no-bake snacks are perfect for on-the-go nourishment or a delightful dessert. Easy to make and naturally sweetened, these bars will satisfy your cravings while keeping you energized. Try them today!
- 10 May 2024
- Cook time 0 min
- Prep time 40 min
- 4 Servings
- 5 Ingredients
Coconut date bars are a delightful, nutritious snack that blends the natural sweetness of dates with the rich taste of coconut and nuts. These bars are perfect for on-the-go snacking, post-workout energy boosts, or even as a healthy dessert. Packed with essential nutrients and healthy fats, they are not only delicious but also provide a quick and clean source of energy.
Ingredients:
Instructions:
- Begin by measuring all the ingredients accurately. Make sure the almonds and cashews are raw and unsalted.
- Ensure the dates are pitted. If the dates feel dry, soak them in warm water for about 10 minutes, then drain them before using.
- For an enhanced flavor, you can toast the almonds and cashews. Preheat your oven to 350°F (175°C).
- Place the almonds and cashews on a baking sheet and toast them for about 8-10 minutes, stirring occasionally until they’re golden brown. Allow them to cool completely.
- In a food processor, add the almonds and cashews. Pulse them until they are finely chopped but not too powdery.
- Transfer the chopped nuts to a bowl and set aside.
- Add the dried coconut meat to the food processor and pulse until it’s finely shredded.
- Add the 1 tsp of coconut oil to the processed coconut and pulse a few more times to mix well.
- Add the pitted dates to the food processor with the coconut mixture. Pulse until the dates are thoroughly combined with the coconut, forming a sticky mixture.
- Return the chopped nuts (almonds and cashews) to the food processor. Pulse everything together until the mixture starts coming together and sticks when pressed. You may need to scrape down the sides of the bowl to ensure everything is well mixed.
- Line an 8x8 inch (20x20 cm) baking pan with parchment paper, leaving some overhang for easy removal.
- Transfer the mixture into the prepared pan. Press it down firmly and evenly using your hands or the back of a spoon to create a flat, even surface.
- For an extra firm texture, you can place another piece of parchment paper on top and use a flat-bottomed object (like the base of a measuring cup) to press the mixture down tightly.
- Place the pan in the refrigerator for at least 1-2 hours to allow the mixture to firm up.
- Once the mixture is firm, remove it from the pan using the parchment paper overhang.
- Cut into bars or squares of your desired size.
- Store the coconut date bars in an airtight container in the refrigerator. They should keep well for up to 2 weeks. For longer storage, you can freeze them for up to 3 months.
Tips:
- For added texture, lightly toast the almonds and cashews before mixing them with the dates and coconut.
- If your dates are too dry, soak them in warm water for about 10 minutes to make them easier to blend.
- Use a food processor to ensure that all the ingredients are well combined and form a sticky dough.
- Line your baking dish with parchment paper to make removing and cutting the bars easier.
- Customize your bars by adding additional ingredients like chia seeds, flax seeds, or a splash of vanilla extract.
With minimal ingredients and straightforward preparation, coconut date bars are an easy and convenient snack to make at home. Following these tips can help you achieve the perfect consistency and flavor, ensuring that your bars are both delicious and nutritious. Enjoy these homemade treats anytime you need a quick, healthy bite!
| Nutrition Facts | |
|---|---|
| Serving Size | 110 grams |
| Energy | |
| Calories 400kcal | 16% |
| Protein | |
| Protein 5g | 4% |
| Carbohydrates | |
| Carbohydrates 66g | 18% |
| Fiber 9g | 23% |
| Sugar 50g | 49% |
| Fat | |
| Fat 18g | 20% |
| Saturated 10g | 32% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 0.00ug | 0% |
| Choline 18mg | 3% |
| Vitamin B1 0.07mg | 6% |
| Vitamin B2 0.15mg | 11% |
| Vitamin B3 1.36mg | 8% |
| Vitamin B6 0.14mg | 8% |
| Vitamin B9 22ug | 5% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 0.24mg | 0% |
| Vitamin E 2.06mg | 14% |
| Vitamin K 4.60ug | 4% |
| Minerals | |
| Calcium, Ca 50mg | 4% |
| Copper, Cu 0.48mg | 0% |
| Iron, Fe 1.84mg | 17% |
| Magnesium, Mg 80mg | 20% |
| Phosphorus, P 140mg | 12% |
| Potassium, K 600mg | 18% |
| Selenium, Se 8ug | 14% |
| Sodium, Na 80mg | 6% |
| Zinc, Zn 1.09mg | 10% |
| Water | |
| Water 18g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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