Hey there, fellow food adventurers!
Is your kitchen currently resembling a scene from a demolition derby? Mine was, until recently, thanks to some much-needed floor renovations that turned my peaceful home into a construction zone. While dodging power tools and trying not to breathe in too much dust, I realized that the only sane thing to do was to create a truly delicious yet healthy snack, so as not to fall prey to the temptation of convenience foods.
Now, January might be over, but my commitment to healthier eating habits is still going strong. I am trying to limit refined sugars, which means I’m exploring natural sweeteners, and dates have become my best friend. So naturally, my thoughts turned to a new version of my much loved date bars, and let me tell you they are delicious!
These date and tahini bars are seriously addictive. Imagine a chewy base, packed with crunchy nuts and seeds, bound together by a luscious date paste, and then, if you’re feeling fancy (and you should!), drizzled with a decadent chocolate glaze. And the best part? They’re naturally sweetened, gluten-free, and so easy to make, they're almost a no-brainer when you are looking for a healthy sweet treat!
I find the combo of dates and tahini incredibly satisfying, they are just made for each other. I believe it's no accident that they originate from the same part of the world! So, let's dive into the recipe and make our kitchens smell amazing!
Date and Tahini Bliss Bars
Ingredients:
For the Bars:
- 200-250g Medjool dates, pitted
- 65g chopped almonds
- 65g chopped walnuts
- 40g pumpkin seeds
- 35g sunflower seeds
- 30g puffed rice (or quinoa flakes for extra nutrients)
- 25g ground flax seeds
- 1/2 tsp ground cardamom
- 1.5 tsp vanilla extract
- 30ml runny tahini
For the Chocolate Glaze:
- 37g coconut oil
- 3 tbsp cocoa powder
- 3 tbsp maple syrup or date paste (from the bar recipe for an extra dose of natural sweetness)
- White sesame seeds, to garnish
- Sea salt flakes, to garnish
Instructions:
- Soak the Dates: Pit the dates and soak them in boiling water for 20 minutes. This will make them soft and easier to blend. If you are using dates to sweeten the chocolate topping use 250g of dates and set some paste aside.
- Prep the Oven & Tin: Preheat your oven to 150°C and line a small baking tin with parchment paper. This will make it easier to remove the bars later.
- Combine Dry Ingredients: In a large bowl, mix together the chopped almonds, walnuts, pumpkin seeds, sunflower seeds, puffed rice (or quinoa flakes), ground flax seeds, and ground cardamom.
- Make the Date Paste: Drain the soaked dates and place them in a food processor along with vanilla extract and tahini. Blend until smooth, adding a little water if needed to get it moving. For the chocolate layer, set aside 1/4 cup of the paste.
- Mix it All Together: Pour the date paste over the dry ingredients and mix well. It is easiest to do this with your hands, ensuring everything is coated.
- Press into the Tin: Spread the mixture evenly in the lined tin. Press down firmly using the flat bottom of a glass to ensure there are no air pockets, and that the mix is compact.
- Bake: Bake for 30-40 minutes, or until the bars are golden brown and set.
- Cool and Press: Remove from the oven and press down again with the glass. Use something heavy to weigh it down as it cools. Allow to cool completely before applying the topping.
- Make the Chocolate Glaze: In a small pan, melt the coconut oil over low heat. Stir in the cocoa powder and maple syrup (or reserved date paste if using).
- Glaze and Garnish: Spread the chocolate glaze evenly over the cooled bars. Sprinkle with sesame seeds and sea salt flakes.
- Chill: Refrigerate the bars until the glaze has set.
- Cut and Enjoy: Cut into equal-sized pieces with a sharp knife. Store in an airtight container.
Notes:
*I use a 2 lb/900g cake tin of dimensions approx: 18.5cm x 8cm x 6cm. *For a vegan option, make sure that the chocolate glaze is plant based.
There you have it! A delicious, healthy snack that’s perfect for a post workout treat, or a pre-workout energy boost. And if you do end up trying this recipe please tag me on Instagram, I would love to see your takes on it.
Stay tuned for more healthy recipes coming soon!