5 Ingredient Bars

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I’m obsessed with these yummy bars (and so are my kids). They are currently on my weekly rotation as a quick snack and/or school lunch item. Super easy to make, no baking needed, and packed full of good stuff.
FUN FACT: Dates are a good source of various vitamins and minerals. Its a good source of energy, sugar and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates.  It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.

5 Ingredient bars

Ingredients

• 1 cup packed (200 g) dates, pitted (deglet nour or medjool)

• 1/4 cup (84 g) maple syrup (or sub honey or agave)

• 1/4 cup (64 g) creamy sunflower seed butter (I used sunflower butter to make it school nut-free friendly but you could use any nut butter here)

• 1/3 cup (112 g) unsalted pumpkin seeds

• 1 1/2 cups (135 g) rolled oats

• optional additions: chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.

Instructions

1 Process dates in a food processor until small bits remain (about 1 minute). It should form a “dough” like consistency. (Mine rolled into a ball.)

2 Place oats, seeds, (choc. chips if using) and dates in a large mixing bowl (start to break apart the dates with oat mixture) – set aside.

4 Warm maple syrup and sunflower seed butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout. you really got to mix here to break apart.

5 Once thoroughly mixed, transfer to an 8×8-inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.)

6 Press down firmly until uniformly flattened – I use something flat, like a drinking glass, to press down and really pack the bars, which helps them hold together better.

7 Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 15-20 minutes.

8 Remove bars from pan and chop into 10 even bars (or 9 squares). Store in an airtight container for up to a few days.

*Note: this recipe is adapted from http://minimalistbaker.com/healthy-5-ingredient-granola-bars/ Thanks for posting this!!

 


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