These healthy date bars are gluten and dairy-free, free of refined sugars and preservatives, and high in protein. The addition of sesame seeds gives them an added layer of interest plus packs in some great additional nutritional value in the process. This is one of the easiest recipes you can find. You can take it with you to work, post or pre-workout, or just serve it as a dessert.
Benefits of dates.
Dates are a great food to include in your kids’ day. My family has recently discovered dates and my son loves eating a few for his healthy “sweet” of the day. Not only are they packed with fiber (almost a full gram of fiber per date) they are portable and delicious. Dates are also low in moisture, making them sort of a naturally dehydrated fruit. This makes them easy to take and eat on the go. They are higher in calories than other fruit which is great for picky eaters, as they can pack a log of energy into a small amount of food.
Benefits of sesame seeds
According to healthline.com, sesame seeds have many potential benefits and have been used in folk medicine for thousands of years. Unhulled seeds provide more nutrients than hulled seeds. Black sesame seeds are the most nutrient-rich. Just 2 tablespoons (14 grams) of black sesame seeds contain:
Protein: 3 grams
Fat: 9 grams
Carbs: 4 grams
Fiber: 2 grams
Calcium: 18% of the Daily Value (DV)
Magnesium: 16% of the DV
Phosphorus: 11% of the DV
Copper: 83% of the DV
Manganese: 22% of the DV
Iron: 15% of the DV
Zinc: 9% of the DV
Saturated Fat: 1 gram
Monounsaturated Fat: 3 grams
Polyunsaturated Fat: 4 grams
Feel free to modify this recipe to your taste. If too sweet, cut down on the dates, being mindful not to cut down too much as you need enough to cover the pan. If you prefer a sweeter date flavor, I suggest cutting all other ingredients in 1/2 so your date flavor can shine!
350g Medjool dates, pitted
4 tablespoons natural peanut butter, no added sugar
2 tablespoons coconut oil
4 tablespoons cocoa powder
1-2 tablespoons sesame seeds
1/4 teaspoon salt
2 teaspoons vanilla extract
1. Prepare an 8-inch (20cm) square pan. Line with parchment paper.
2. Place walnuts in the food processor and process for 20-30 seconds, until crumbly.
3. Add pitted dates, cocoa powder, coconut oil, peanut butter, vanilla extract, and salt. Process until combined and sticky.
4. Turn the mixture out into the prepared pan. Sprinkle some sesame seeds. Use your hands or a spoon to firmly press the mixture into the bottom of the dish. Cover and refrigerate for 30 minutes.
5. Remove from the pan and cut into squares or bars.
6. Serve and enjoy!