Fruit and Nut Bars
These fruit and nut bars is easy to make, packed with nutrients, and versatile enough to enjoy as a quick snack, post-workout boost, or healthy dessert. Think of them as a healthier upgrade to your favourite candy/chocolate bar - sweet, nutty, and deliciously satisfying.
Ingredients
- 220g Medjool dates
- 5 tbsp loose leaf black tea optional
- 500ml boiling water
- 85g almonds
- 75g cashews
- 75g salted peanuts
- Pinch of salt
for the coating
- 150g dark chocolate melted
- 2 tbsp chopped hazelnuts optional
Instructions
- Add the tea to a measuring jug and top with 500ml boiling water. Allow to brew for 5 minutes, then strain.
- Add the dates to a heat-proof dish and top with the brewed tea. Allow to soak for 15-20 minutes, then drain.
- Blend the nuts in a food processor, then add in the dates.Blend again until you have a mixture that holds well together when pressed between your fingers.
- You can either press the mixture into a loaf tin then slice into bars, or set the mixture in round muffin moulds/moulds of choice.
- Freeze until set, then slice into bars (if using a loaf tin)or remove from the moulds.
- Break up the dark chocolate into a heat-proof bowl and melt in the microwave, giving it a stir every few seconds to ensure it doesn’t burn.
- Fold in the chopped nuts if using any, then dip the nut bars to coat.
- Arrange on a baking tray/chopping board lined with parchment paper and refrigerate until the chocolate is set.
Nutrition
Calories: 237kcalCarbohydrates: 24gProtein: 6gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 0.4mgSodium: 33mgPotassium: 359mgFiber: 4gSugar: 16gVitamin A: 32IUVitamin C: 0.03mgCalcium: 50mgIron: 2mg
Tried this recipe?Let us know how it was!