Batoane sănătoase cu curmale (gata în 30 de minute)

Acestea Batoane sănătoase cu curmale are the most healthy sweet treat ever, packed with fiber, vitamins, and antioxidants. If you are after a refined sugar-free dessert that takes mai puțin decât 30 minute to make, this date bar recipe is perfect for you.

Cuprins

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I love making desserts with dates like my Scoarță de curmală, Caramel cu curmale, Curmale umplute în ciocolată. Dates bring a ton of flavor in a healthy and sweet package.

Medjool dates are amazing because of their high manganese content. Manganese is one of these minerals we forget but that play an essential role in woman’s health and hormone regulation. They are also high in vitamin C, iron and a natural source of fiber and sweetness.

Deși întreaga rețetă este chiar mai jos, nu ratați toate sfaturile mele mai jos, inclusiv înlocuirea ingredientelor, sfaturile mele de gătit și fotografii pas cu pas!

Batoane sănătoase cu curmale

These healthy date bars are the most healthy sweet treat ever, packed with fiber, vitamins, and antioxidants.

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Timp de pregatire: 10 minute min

Congelator: 20 minute min

Timpul total: 30 minute min

Curs: Mic dejun - Breakfast

Bucătăria: american

porţii: 16 baruri

calorii: 180.8 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

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Ingrediente

SUA obișnuită - metric

• ▢ 2 cupe Date medjool - packed, pitted
• ▢ ½ ceaşcă Unt de migdale
• ▢ ½ ceaşcă Acaju
• ▢ ⅔ ceaşcă Ovăz
• ▢ 2 linguri Sirop de arțar
• ▢ ¼ linguriță Scorţişoară
• ▢ ¼ linguriță Sare
• ▢ ½ linguriță Extract de vanilie

Strat de ciocolată

• ▢ 3.5 oz Ciocolata Neagra - 70% cocoa or 85% cocoa
• ▢ 1 lingură Ulei de cocos topit - or olive oil or nut butter

Instrucțiuni

• Line an 8-inch x 8-inch square baking pan with parchment paper. Slightly oil with oil spray. Set aside.
• In a bowl, add the pitted dates, and cover with warm water. Set aside a few minutes until the dates are soft.
• Drain the soaked dates, discard the water, and squeeze them gently to remove any water trapped in their flesh.
• Place the soaked dates in a food processor bowl along with oats, cashews, vanilla extract, almond butter, maple syrup, cinnamon, and salt.
• Blend on high speed until it turns into a sticky paste with some bits and pieces of nuts.
• Press the date mixture in a single layer onto the prepared pan using a silicone spatula.
• Place the pan in the fridge while melting the chocolate.

Strat de ciocolată

• In a microwave-safe bowl, place the chocolate and coconut oil and microwave in 30-second bursts, stirring between each, until the chocolate is fully melted and shiny.
• Pour on top of the date bar mixture and spread with a spatula to cover the bar.
• Refrigerate it for 3 hours, or pop 20 minutes in the freezer to quickly harden the chocolate layer.
• Slice with a long sharp knife into 16 date squares.

Stocare

• Store in the fridge, in an airtight container for up to 2 weeks or up to one month in the freezer in zip-lock bags.

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Nutriţie

servire: 1bar | calorii: 180.8kcal | Carbohidrați: 23.5g | Proteină: 3.5g | Gras: 9.9g | Grăsime saturată: 3g | Grăsimi polinesaturate: 1.5g | Grasime monosaturata: 4.5g | Sodiu: 2mg | Potasiu: 230.9mg | Fibră: 3.1g | Zahăr: 16.4g | Vitamina A: 27.5IU | Vitamina C: 0.02mg | Calciu: 45.2mg | fier: 0.9mg | Magneziu: 48.7mg | Fosfor: 88.9mg | Zinc: 0.7mg

Ingrediente și înlocuiri

All you need are a few ingredients.

• Date medjool – You can use other pitted dates, but Medjool dates are rich, thick and provide the best natural sweetness and caramel-like taste to these no-bake date bars.
• Nuci caju, almonds, or walnuts – any nuts will work very well.
• Unt de migdale, peanut butter, or sunflower seed butter.
• Ovăz rulat de modă veche – or use more nuts or shredded coconut if preferred.
• Extract de vanilie – pentru aromă.
• Sare – to supercharge the taste of chocolate and to decorate.
• Sirop de arțar – While dates are sweet, the boost of sweetness from maple syrup gives the bar a candy-like taste. You can skip the maple syrup for almond milk or water for a naturally sweetened version of these healthy date bars.
• Ciocolata Neagra – I use plant-based dark chocolate chips.
• Ulei de cocos – Coconut oil is used to make a solid chocolate layer on top of the bars. It doesn’t bring any coconut flavor.

How To Make Healthy Date Bars

It’s so simple to make these soft, sweet date bars.

1. First, place the pitted dates in a large mixing bowl and cover them with warm water or boiled water.
2. Set aside for a few minutes until the dates are soft. Drain the dates, discard the water, and slightly squeeze them to remove any water trapped in their flesh.

3. Blend on medium-high speed until the dates turn into a creamy date paste. It’s fine to have some chopped dates left in the batter. But you want the batter consistent, sticky, and easy to press into a pan. Also, it’s great if you can still see bits and pieces of nuts. You can blend the mixture longer. It depends on what you are looking for in terms of texture. I do like the bits and pieces of nuts in the bar.

4. Line an 8-inch x 8-inch baking pan with parchment paper. Slightly oil the paper with cooking oil spray.

5. Pour the sticky date mixture into the pan and lightly oil your hands – or use a silicone spatula to press the mixture evenly in the pan.
6. Place the pan in the fridge while making the chocolate layer.
7. For the chocolate layer, add dark chocolate and coconut oil in a large microwave-safe bowl. You can also melt the chocolate in a non-stick saucepan

8. Melt in 30-second bursts in the microwave, stirring between each time to make sure the chocolate doesn’t burn. When fully melted and shiny, it’s ready to pour over the date layer.
9. Pour and spread evenly, then place the bar back in the fridge for 3 hours or until the chocolate layer is fully set. If you are in a hurry, pop the pan for 20 minutes in a freezer to set the bar quickly.

Sfaturile lui Carine

1. I like to use 70% cocoa chocolate or 85% chocolate for a bitter flavor. Pick your favorite vegan chocolate chips or chocolate for this recipe.
2. You can serve these dates frozen in summer for a delicious cold treat.

Servire

The next day, cut the healthy date bars on a chopping board using a long sharp knife. Cut it into 16 date squares and serve as energy bars, healthy snack, or dessert. Serve plain or with a pinch of sea salt.

Instrucțiuni de depozitare

Store in an airtight container in the fridge for up to two weeks. You can also freeze date bars in zip-lock bags for up to one month and thaw them in the refrigerator the day before.

Schimbări de alergii

Below are some options to replace ingredients in this recipe if you need.

• Date – You can also use pitted Deglet Noor dates, and pack them in a cup to measure the amount required by the recipe.
• Fără nuci – Replace the nuts with shredded coconut, sunflower seeds, or pumpkin seeds.
• Fără zahăr adăugat – Swap the maple syrup for water, but keep in mind that the bottom layer won’t be as firm and sticky with water.
• Cashew-Free – Try walnuts, pecans, or peanuts.
• Fără gluten – Use gluten-free oats or swap the oats for puffed quinoa, puffed rice, or cornflakes.
• Fără nucă de cocos – You can melt the chocolate with avocado oil or olive oil, or peanut butter. If no oil at all, the chocolate layer is less soft and crunchier. Therefore, slicing with a knife without breaking is much more difficult.

Întrebări frecvente

Here are my answers to your most common questions about these healthy date bar recipes.

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