I’ve been wanting to make date bars for a while now, but couldn’t bring myself to take something that sounds so healthy and make it well… so completely not! So I decided to have a crack at making a healthier version. The difference is not only the ingredients, it’s in the way the bars are cooked and constructed. I chose to individually bake the oat layers, and process the dates raw, so that I didn’t have to turn dates into an even higher GI treat than they already are, and I have to say I’m pretty happy with the results! It’s kinda like two Anzac cookies with a date filling! What’s not to love?!
Making sweet treats healthy, but actually delicious
Making healthy sweet treats that are actually delicious used to be a challenge, but, with the vast array of natural sweeteners out there these days, it’s never been easier. In days gone by I remember the only option was nasty aspartame-based faux sugars packed to the brim with chemicals, but now there are so many different types that are naturally derived and perfectly safe to consume for you and the whole family. A favourite of mine, and one I use in this recipe is called erythritol or monk fruit sweetener and you can use it at a 1:1 ratio in your baking and get an almost identical taste to sugar, without any of the calories! Which means, you don’t even have to be health conscious to want to experiment with it in your cooking, all the flavour and non of the diabetes, what’s not to love?!
Healthy on-the-go snacks
Let’s face it, who doesn’t love snacks? If you said me, I’m not sure we can be friends… But seriously… I love it when I’ve batch-baked something like this because it’s the easy on-the-go breakfast, the guilt-free afternoon pick me up, it’s the after-dinner treat you know isn’t going to break the calorie bank. And it’s something you know isn’t going to send your kids on the sugar-loaded rocket ship to mars, unlike most of the commercial meusli bars and oat-based snacks out there.
These treats can be easily packed and will travel well making them perfect for busy days or kids lunch boxes. They are also freezer friendly so you can make a load a once and then take them out the night before you want to consume them.
I could seriously eat this everyday, it feels like something naughty but it’s actually good for you!
Presley atom
Genuinely I could actually live on-the-go snacks, but if you’re not already a convert, here’s some reasons you might want to consider getting into them:
- Sustained energy levels: Healthy snacks can provide a steady source of energy throughout the day, helping to prevent energy crashes and keeping you more alert and focused.
- Improved nutrient intake: Choosing nutritious on-the-go snacks ensures that you’re getting essential vitamins, minerals, and other nutrients. For example, snacks like fruits, vegetables, nuts, and seeds are often rich in fiber, antioxidants, healthy fats, and various vitamins and minerals.
- Portion control: Pre-packaged healthy snacks often come in portioned sizes, which can help with portion control and prevent overeating. This can be particularly helpful if you’re trying to manage your weight.
- Enhanced satiety: Healthy snacks that are high in fiber, protein, or healthy fats can help keep you feeling fuller for longer, reducing the likelihood of overeating during meals or reaching for unhealthy options.
- Convenient and time-saving: On-the-go snacks are designed to be portable and convenient, making them ideal for busy schedules. They can save you time by providing a quick and easy option to satisfy your hunger without needing to prepare a full meal.
- Healthier alternative to unhealthy snacks: Opting for nutritious on-the-go snacks can be a smart choice compared to grabbing sugary or processed snacks, which are often high in unhealthy fats, added sugars, and artificial ingredients. Healthy snacks can help support overall health and weight management.
- Improved mood and productivity: Nutrient-dense snacks, such as those rich in complex carbohydrates or omega-3 fatty acids, can help stabilize blood sugar levels and support brain function. This can contribute to improved mood, focus, and productivity.
- Better overall health: Consistently incorporating healthy snacks into your diet can have a positive impact on your overall health. A well-balanced diet that includes nutrient-rich snacks can help reduce the risk of chronic diseases, support a healthy immune system, and promote overall well-being.
For other healthy on-the-go snacks, see: Spelt and cardamom apple crumble muffins
Reasons to love oat-based treats:
I’m not a porridge fan myself, but being a nutritionist I can vouch for the fact that oats score at least 13 out of 10 on the what’s good for you scale. They are the ultimate breakfast grain because they are a great source of fiber and a complex carbohydrate, so they don’t spike your insulin. They also contain a large amount of glutamine an amino acid that’s good for not only your brain chemistry, but your gut lining, and your immune system too.
Oats are also one of the most versatile ingredients you can come across, adaptable to both sweet and savoury dishes and one of the easiest bases for a healthier alternative to traditional desserts. And just in case you’re thinking savoury? Hang on now? I can vouch for the fact that I was assured by many a colleague in Ireland that savoury porridge is an experience not to be taken lightly! Though I never tried the bacon and eggs version of porridge myself!
Whether you use them in a bake or turn them to flour and use them as a base for any number of savoury creations, there’s no doubt that oats are one of the most wonderful grains to make space for in your life. Here’s a few reasons why you might want to consider it for yourself:
- Nutritional value: Oats are packed with essential nutrients. They are a good source of dietary fiber, including a soluble fiber called beta-glucan, which has been linked to various health benefits. Oats also contain vitamins (such as thiamin and folate), minerals (like iron and magnesium), and antioxidants.
- Heart health: Oats are well-known for their positive impact on heart health. The beta-glucan fiber found in oats has been shown to help reduce cholesterol levels, particularly low-density lipoprotein (LDL) cholesterol, which is commonly referred to as “bad” cholesterol. By lowering LDL cholesterol, oats can potentially lower the risk of cardiovascular diseases.
- Blood sugar control: Oats have a low glycemic index, meaning they have a minimal impact on blood sugar levels. The soluble fiber in oats slows down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar. This can be particularly beneficial for individuals with diabetes or those looking to maintain stable blood sugar levels.
- Weight management: Oats can be a valuable component of a weight management plan. The high fiber content in oats helps promote feelings of fullness and satiety, reducing the likelihood of overeating. Additionally, oats are relatively low in calories and can be a satisfying and nutritious choice compared to processed, high-calorie snacks.
- Digestive health: The fiber in oats promotes healthy digestion and can help prevent constipation. It adds bulk to the stool, making it easier to pass through the digestive system. Consuming an adequate amount of fiber from sources like oats can support a healthy digestive tract.
- Antioxidant properties: Oats contain various antioxidants, including avenanthramides. These compounds have anti-inflammatory and antioxidant effects, which can help protect against oxidative stress and reduce the risk of chronic diseases, such as heart disease and certain types of cancer.
- Versatile and easy to incorporate: Oats are incredibly versatile and can be incorporated into various dishes. They can be used to make oatmeal, granola, energy bars, baked goods, and more. They can be enjoyed as a warm breakfast cereal or added to smoothies, yogurt, or savory dishes.
It’s worth noting that if you have celiac disease or a gluten sensitivity, it’s essential to choose oats labeled as gluten-free, as oats can sometimes be cross-contaminated with gluten during processing.
Storing it for later:
Because it’s the kind of snack that’s almost a meal in each piece, you may find the yield of this recipe a little too much to consume while it’s fresh. Here’s some tips for keeping it longer, the biggest problem is moisture getting to it and breaking and stopping the crunchy layers from being crunchy.
- Store in an airtight container.
- Make sure it’s completely cool before storing it away.
- Put sheets of baking paper or paper towel between layers.
- And you can always freeze some for a rainy day!
A note on ingredients:
Most of the ingredients in this recipe are very easy to find in regular supermarkets, even monkfruit sweetener is in the baking aisle these days! But just in case any of them are new or seem illusive to you here’s a little insight into how to find them and use them.
Dates: If you can’t find Medjool dates, then you can use regular dried ones, but you will need to soak them and drain them before making this filling.
Honey: I always go with local, unprocessed, raw honey because I love the benefits it brings to me and the local farming community. I also love that local honey has health benefits over and above that of processed honey, but any honey will do!
Oats: Any oats will do although I probably wouldn’t use whole uncooked oats, it is important to choose the ones that can easily absorb the liquid in this recipe and that won’t cause a chewy situation after baking.
Erythritol: Also known as monk fruit sweetener, you can find it in so many forms and at most supermarkets in their baking section these days. It’s a miracle in an ingredient, all the sweetness, none of the calories or effect on your blood sugar. It’s a fabulous thing to have in your cupboard just because but also especially if you’ve got kids coming around – it’s the most incredible way to make a hot chocolate without all the sugar.
Flour: Any gluten-containing type will do, in an ideal world I’d be using stone ground wholemeal flour, but in the absence of this, organic, regular wholemeal or spelt will do.
Healthy date bars
Ingredients
Filling
- 2 1/2 cups Medjool dates
- 1/2 cup water
Oat layers
- 1 3/4 cups quick-cooking oats
- 1 cup all-purpose flour
- 1/2 cup erythritol
- 1/4 cup coconut sugar
- 1 tbsp honey ((or agave or chicory syrup))
- 1/4 tsp baking powder
- 3/4 cup coconut oil
Instructions
- Preheat the over to 180 degrees fan forced.
- For the oat bar: Combine all the oat ingredients and spread on two same sized baking sheets. Bake at 180 for 10 – 12 min. Let the cooked oat layers cool.
- For the filling: Process the dates and water until smooth
- To assemble: Spread dates on one layer. Then carefully place the other layer on top. Press together gently with one of the baking trays to distribute the weight evently
- To serve: Cut into squares and enjoy with a cup of tea or coffee OR eat on the go instead of your regular meusli bar.
Did you make this recipe?
Don’t forget to share the love and tag us on Instagram @thetastyspoonful or message us on Facebook at “The Tasty Spoonful”
Looking for more decadent recipe inspiration? Why not try these:
Until next time. Keep following, liking, sharing, commenting and cooking, and may your every spoonful be tastier than the last!
