Ingredients:
75 g (1/2 cup / 2.6 oz) almonds
50 g (1/2 cup / 1.8 oz) walnuts
50 g (1/2 cup / 1.8 oz) pumpkin seeds
250 g (1 and 2/3 cups / 8.8 oz) dates
100 g (1/3 cup / 3.5 oz) peanut butter
40 g (1/4 cup / 1.4 oz) dried cranberries
1 pinch of salt.
Instructions:
Toasting the Nuts and Seeds:
Heat a pan over medium heat.
Add the almonds to the pan and cook for 2 minutes, stirring frequently to ensure they toast evenly without burning.
Add the walnuts and pumpkin seeds to the pan. Continue to cook for another 2 minutes, stirring frequently. This toasting process enhances the flavor of the nuts and seeds, giving your bars a deeper, richer taste.
Remove the nuts and seeds from the pan and let them cool on a plate. Cooling them ensures they maintain their crunch when added to the bar mixture.
Preparing the Dates:
Place the dates in a bowl and pour cold water over them. Let them soak for 15 minutes. This softens the dates, making them easier to blend.
After soaking, remove the pits from the dates.
Blending the Dates and Peanut Butter:
Place the pitted dates in a food processor.
Add the peanut butter to the food processor. Blend until the mixture is smooth and creamy. The combination of dates and peanut butter forms the base of your bars, providing natural sweetness and a sticky consistency to hold the other ingredients together.
Adding the Nuts and Seeds:
Once the dates and peanut butter are blended, add the cooled nuts and seeds to the food processor.
Pulse the mixture a few times to incorporate the nuts and seeds. Be careful not to over-process; you want the nuts and seeds to retain some texture for a pleasant crunch in the bars.
Incorporating the Cranberries:
Place the dried cranberries in a bowl and pour cold water over them. Let them soak for 15 minutes to plump them up.
Drain the cranberries and add them to the food processor with a pinch of salt.
Pulse the mixture a few times until the cranberries are evenly distributed, and the mixture is combined but still has some texture. The cranberries add a tangy sweetness and a chewy texture that complements the crunch of the nuts and seeds.
Forming the Bars:
Spread the mixture onto a piece of parchment paper. Use a spoon to press it down and smooth the surface.
Cover the mixture with another piece of parchment paper.
Place the bars in the freezer for 2-3 hours to set. Freezing helps the bars firm up, making them easier to cut and handle.
Serving:
Once set, remove the bars from the freezer.
Cut into bars of your desired size and enjoy! Store any leftovers in the refrigerator to keep them fresh.
Cooking Tips:
Stir Frequently: Make sure to stir the nuts and seeds frequently while toasting to prevent them from burning. Toasting brings out their natural oils and enhances their flavor.
Texture Control: For a finer texture, blend the mixture longer. If you prefer a chunkier texture, pulse the mixture less.
Flavor Enhancements: To make the bars even more flavorful, you can add a pinch of cinnamon or vanilla extract to the date mixture. These spices can complement the natural sweetness of the dates and cranberries.
Pressing the Mixture: When pressing the mixture onto parchment paper, use the back of a spoon or a spatula to ensure it’s evenly spread. This helps the bars hold together better.
Nutritional Benefits:
These vegan snack bars are a powerhouse of nutrients:
Almonds: Provide healthy fats, protein, fiber, and essential vitamins and minerals, such as vitamin E and magnesium.
Walnuts: Are rich in omega-3 fatty acids, antioxidants, and protein, promoting heart health and reducing inflammation.
Pumpkin Seeds: Offer a good source of magnesium, zinc, and healthy fats, supporting immune function and heart health.
Dates: Are high in natural sugars, fiber, and various vitamins and minerals, providing quick energy and aiding in digestion.
Peanut Butter: Adds protein and healthy fats, contributing to satiety and muscle repair.
Dried Cranberries: Provide antioxidants and natural sweetness, which can help reduce oxidative stress and inflammation.
Why You’ll Love This Recipe:
No Refined Sugar: These bars are sweetened naturally with dates and cranberries, making them a healthier option compared to store-bought snacks.
High Energy: Packed with nuts, seeds, and peanut butter, these bars provide sustained energy, making them perfect for busy days or as a post-workout snack.
Easy to Make: Simple steps and minimal ingredients make these bars quick and easy to prepare, even for those with a busy schedule.
Vegan and Plant-Based: Perfect for those following a plant-based diet, these bars are free from animal products.
Customizable: You can easily adjust the ingredients to suit your taste or dietary needs. Try adding different nuts, seeds, or dried fruits to create your own version.
Dietary Information:
Vegan: Free from any animal products, making these bars suitable for vegans.
Gluten-Free: No gluten-containing ingredients are used, making them safe for those with gluten sensitivities.
Refined Sugar-Free: Naturally sweetened with fruits, these bars contain no refined sugars, making them a healthier alternative to many store-bought snacks.
Why This Recipe Works:
This recipe combines the natural sweetness of dates and cranberries with the crunchiness of nuts and seeds, creating a balanced snack that’s both nutritious and satisfying. The peanut butter helps to bind the mixture together while adding a creamy texture and rich flavor. Freezing the bars helps them set firmly, making them easy to cut and enjoy on the go. The combination of different textures and flavors makes these bars enjoyable and keeps you coming back for more.
Conclusion:
These High Energy Vegan Snack Bars are a fantastic addition to your snack repertoire. They are nutrient-dense, easy to make, and perfect for a quick energy boost. Whether you’re following a vegan diet or simply looking for a healthier snack option, these bars are sure to become a favorite. Enjoy the natural goodness and energy they provide! With their delicious taste and wholesome ingredients, you can feel good about indulging in these bars anytime you need a pick-me-up. Make a batch today and keep them on hand for a convenient and satisfying snack.
