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Step 1: Remove the pits from the dates and place them in a food processor.
Step 2: Process the dates until they form a smooth, sticky dough.
Step 3: In a separate food processor or using a knife, chop the roasted peanuts to your desired size (chunky or finely chopped).
Step 4: Mix the chopped peanuts into the date mixture.
Step 5: Add 2 tablespoons of unsweetened cocoa powder to the mixture and combine well.
Step 6: Line a mold or a shallow tray with parchment paper. Choose the mold based on how thick you want the bars to be.
Step 7: Press the mixture firmly into the mold using your hands, then smooth the surface with the back of a spoon.
Step 8: Cover the mold and chill in the fridge for at least 2 hours.
Step 9: After 2 hours, remove the mold from the fridge and cut the mixture into bars or squares.
Step 10: Enjoy your homemade date and peanut energy bars!
Serving Suggestions:
Serve these bars as a quick snack, a pre- or post-workout bite, or pack them in lunch boxes.
For an indulgent twist, drizzle them with a bit of melted dark chocolate.
Cooking Tips:
If your dates are too dry, soak them in warm water for 10 minutes before processing.
You can replace peanuts with any other roasted nuts like almonds, walnuts, or cashews.
Adjust the thickness of the bars by choosing a deeper or shallower mold.
Nutritional Benefits:
Dates are rich in fiber and natural sugars, providing a quick energy boost.
Peanuts add a healthy dose of protein, heart-healthy fats, and essential vitamins.
Cocoa powder provides antioxidants and a rich chocolate flavor without added sugar.
Dietary Information:
Vegan
Gluten-Free
Dairy-Free
Contains nuts (peanuts).
Nutritional Facts (Per Serving):
Calories: 200
Protein: 6g
Fat: 10g
Carbohydrates: 25g
Fiber: 4g
Sugar: 20g
Sodium: 2mg
Storage Tips:
Store the bars in an airtight container in the fridge for up to 2 weeks.
They can also be frozen for up to 3 months. Defrost at room temperature or in the fridge before eating.
Why You’ll Love This Recipe:
These bars are quick and easy to make, requiring only 3 ingredients.
Naturally sweetened and free from processed sugars.
Perfect for meal prepping—make a batch and have snacks ready for the week.
Customizable—you can swap in different nuts or add ingredients like coconut or chia seeds.
Conclusion:
These date and peanut energy bars are a must-try for anyone looking for a simple, healthy, and delicious snack. With minimal effort, you can whip up a batch of nutrient-dense bars that will keep you fueled throughout the day. Perfect for busy mornings, workouts, or when you just need a sweet pick-me-up, these bars are a versatile addition to your kitchen. Once you try them, they’ll become a go-to recipe in your household!
10 Frequently Asked Questions:
Can I use a different type of nut? Yes, you can replace peanuts with almonds, walnuts, or cashews.
Do I need to roast the peanuts first? It’s best to use roasted peanuts for added flavor, but raw peanuts can be used too.
What can I substitute for cocoa powder? You can use carob powder if you’re avoiding cocoa or leave it out for a simpler taste.
How can I make these bars less sweet? Use fewer dates or add more nuts to balance the sweetness.
Can I add extra ingredients to the mixture? Absolutely! Try adding coconut flakes, chia seeds, or dried fruit.
Can I use salted peanuts? Yes, just adjust the amount of added salt or omit it altogether.
What if I don’t have a food processor? You can chop the dates finely with a knife or mash them with a fork after soaking them in warm water.
How long do these bars last? They can last up to 2 weeks in the fridge and 3 months in the freezer.
Can I make these bars without chilling them? Chilling helps the bars firm up, but if you’re in a hurry, you can eat them right away—just expect them to be a little softer.
Can I use a blender instead of a food processor? Yes, just make sure to pulse the dates and nuts in small batches to avoid overworking the blender.
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