Anyone else trying to limit their intake of refined sugar but still struggling with a demanding sweet tooth? There are all kinds of theories about WHY we crave sweet food but I’m more interested in figuring out HOW to satisfy my sweet tooth without putting refined sugar in my body.
The struggle is real — I’m trying hard to minimize the amount of sugar that I consume and today I’m sharing my simple secret to satisfying my own sweet cravings – dates. Natures natural sweetener and I do love the sweetness that they add to almost any recipe.
I love to use dates as a base in most of my snack balls, no-bake bars, or if I need a natural sweetener in a cookie or frosting. They are little morsels of natural sugar and a great alternative to refined sugars. You don’t need many dates to make something sweet! They are just one of those snack cabinet staples I can’t live without. In my quest to find healthier snacks, I have started buying more dates, to use as a natural sweetener in a cookie or frosting.
Dates are a great snack on their own and they are high in fiber, rich in antioxidants, great for heart health and they provide a little energy boost thanks to the natural sugars. They are little morsels of natural sugar and a great alternative to refined sugars.
The dried fruit has a caramel-like sweetness that can also help reduce cravings for sugary snacks. I’m always on the hunt though for creative ways to dress up my dates, and I just knew these bars would be delicious! If you haven’t cooked with dates yet, you have so many delicious uses just waiting to be discovered!
If you have never tried a date sweetened recipe – these Apricot, Walnut and Coconut Protein Bars are a great place to start. These no bake treats are easy to make and sweet enough to satisfy even the most demanding sweet tooth. This is really suitable for someone like me who always craves sweets. This snack will not only satisfy my taste buds but also give me a lot of health benefits.
Walnuts offer a range of health benefits due to their rich nutritional profile, including support for heart health, brain function, and gut health. They are a good source of omega-3 fatty acids, antioxidants, and fiber, which contribute to various positive health outcomes.
Apricots are rich in fiber which helps in digestion. They offer numerous health benefits due to their rich nutrient content. They are concentrated sources of vitamins and minerals, including vitamin A, vitamin C, potassium, iron and antioxidants, which can support overall health and well-being. When you need a road trip or after-school snack for kids and adults, you can’t go wrong with this sweet and chewy bar recipe. These quick and easy no-bake have only 7 ingredients plus a melted chocolate drizzle topping.
Portable and packable for lunch boxes, these bars are also great to keep on hand when the kids run in the house after school saying they are starving! And for adults, they can be an ideal workout fuel, or just get you through the afternoon lull.
But what are the keys to perfect homemade energy bars? Here are all the reasons these fit the bill:
Simple ingredients. The ingredient list is short and nutrient-dense, but they have just the right balance to make them sweet and tangy with just a hint of crunch.
Quick and easy. You just have to grab the 7 ingredients, your food processor, and a pan. And all you have to do is pulse everything together, press it into a pan, chill, and cut into squares and if desired drizzle with melted chocolate.
Store well. You can make a few batches at a time because they can be kept at room temperature for several days, or even refrigerated or frozen for longer storage.
A few things to remember when making these apricot, walnut protein bars:
Get the kids involved. They are so quick and easy that the kids can definitely help you make them. They can measure out the ingredients and dump them into the food processor. Then let the kids press it into the pan.
Don’t over-process. You want to leave some texture, which is why I like to add the apricots after getting the other ingredients broken down into a rough paste.
Line the pan. You will need a layer of parchment paper lining your square pan to be able to lift the bars out of the pan. Or use a silicone pan or mold.
Roll into balls. If you don’t have a square pan or prefer energy balls, you can always roll up tablespoon-size portion to make protein snack balls,
Make variations. You can use roughly the same ratio of dried fruits, seeds, and mix-ins to make all kinds of homemade protein/energy bars with your favorite flavors.
They really are the perfect nutritious wholesome snack! Sweet, salty, chewy, and nutrient dense! Rich in omega 3 fatty acids, they are soft with a bit of a crunch from the nuts and seeds. You can process them to your texture liking as the sticky dates work so well in keeping these bars formed and easy to eat. They are kid-approved and perfect for a breakfast on-the-go or for a healthy, naturally sweet snack.
Apricot, Walnut & Coconut Protein Bars
Ingredients
- 1 1/2 cups dates, soaked 30 minutes and drained
- 1 cup dried apricots
- 1/2 cup rolled oats
- 1/2 cup pumpkin seeds
- 1/4 cup protein or collage peptides powder
- 1/4 cup walnuts
- 1/4 cup desiccated coconut
Chocolate Drizzle
- 1/2 cup chocolate chips
- 1 teaspoon coconut oil
Instructions
- Line an 8 x 8-inch loaf pan or dish with parchment paper on the bottom and sides leaving some overhanging to act as a handle to get the bars out easier for cutting. Set aside.Pulse dates, oats, pumpkin seeds, protein powder and walnuts in food processor until broken down and crumbly. Add ½ cup apricots and coconut and pulse several more times. Be careful not to over process as its nice to have texture variance and different sized “bits” in your protein bars.Scoop mixture out into lined pan and spread out evenly with the back of a spoon or spatula. Sprinkle with the extra chopped apricots and oats on top and gently press them down into the batter.Refrigerate 1 hour before slicing into 8 bars or more smaller squares.
Chocolate Drizzle
- Place chocolate chips and coconut oil in small dish and microwave with 15 second bursts stirring between each one until melted and smooth.Or use double boiler method - (pot of boiling water with a bowl resting on top) melt the chocolate chips and the coconut oil together.Once melted, drizzle over the bars with a spoon.Let bars cool in fridge to set. Around 30 minutes. Store in the fridge for up to 1 week or freezer for up to 3 months.
If you are looking for more delicious, healthy, protein-rich, no bake desserts and treats to help you reach your health, wellness and fitness goals, you will love my collection here: Blended Bites
