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No-Cook Date Bars

0 Reviews
0% would make this recipe again

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

Preparation : 25 min Standing : 45 min
250 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

16 fresh dates, pitted 380 g
1/3 cup peanut butter, natural 90 g
2 tsp vanilla extract 10 mL
1 cup rice puffs 16 g
1 1/3 cup almonds, 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 almonds.

Method

  1. Line a 20 cm (8 in) square baking pan with parchment paper.
  2. Put the pitted dates in a food processor then purée. Add the peanut butter and vanilla then mix well.
  3. In a large bowl, combine the puffed rice and almonds. Add the date mixture then mix well. Tip this mixture into the prepared baking pan 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 to the fridge then let set for at least 45 min. Cut into 12 pieces then serve.

Remarks

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 (60g)

Amount

% Daily Value

Calories

250

Fat

13 g

19 %

Saturated 2.5 g
+ Trans 0 g

13 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

33 g

11 %

Fibre

4 g

18 %

Sugars

24 g

Protein

6 g

Vitamin A

0 %

Vitamin C

%

Calcium

6 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Folacin, Iron, Niacin, Omega-6, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Good source of  :
Copper, Fibre, Manganese, Potassium
Excellent source of  :
Magnesium, Vitamin E

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 1 ½
Meat and Alternatives 0
Fats 2 ½
Other Foods 0

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

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Members' Reviews

0 Reviews (0 with rating only ) 0% would make this recipe again

This recipe is in the following categories

Rice/Grain | Nuts | Snacks | Desserts | Vegetarian | Vegan | Halal | High Fibre | Low Sodium | Kosher | No Cook

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