Date Oat Bars
Kayla Castle • September 6, 2021
Growing up did you eat fig newton bars? This is my twist except I am swapping out the figs for Medjool dates. These goodies are gluten-free, dairy-free, refined sugar free, flour-free and vegan! Phew but I mean common on you can’t get a cookie bar any healthier than that!
Recipe
Ingredients:
• 1 ½ cup Medjool dates, chopped and pits discarded ~about 10-11 large dates
• ½ cup water
• ½ navel orange, juiced
• 1/4 teaspoon cardamom powder
• 3 tablespoons plant sterol, melted
• 1/3 cup maple syrup
• ¼ cup unsweetened applesauce
• 1 ½ cup Whole old-fashioned oats
• ¾ cup almond flour
• ½ cup + 1 teaspoon coconut sugar, divided
• ¾ teaspoon + ¼ teaspoon cinnamon, divided
• 1 teaspoon baking powder
• Dash of salt
Method:
1.) Line an 8x8 baking pan with parchment paper.
2.) To make the filling: In a sauce pan whisk together the juiced orange, water & cardamom bring to a boil. Lower to medium heat and add in the chopped dates. Stir for 4-5 minutes till dates are tender and liquid dried up. Set aside, off from heat source.
3.) Preheat oven to 350F while you prep the oat component. In a large bowl mix together the melted plant sterol, apple sauce and maple syrup.
4.) Next stir in the oats, almond flour,1/2 cup coconut sugar, baking powder, ¾ teaspoon ground cinnamon and dash of salt.
5.) Reserve 1/3 of the oat mixture aside, add the remaining oat mixture to the prepared pan. Using a rubber spatula to push evenly down. Top with date component spread evenly. Add the remain ¼ teaspoon cinnamon and 1 teaspoon coconut sugar to the topping mixture, mix.
6.) Sprinkle topping over date filling. I find this easiest to do, by using your (clean) hands to sprinkle the oat mixture. Then use a rubber spatula to lightly press the topping into the bars.
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You know when you eat something sweet and then later in the day you start feeling sluggish and tired? That sugar crash feeling is from a sharp rise in blood sugar levels followed by a decline. Having consistent blood sugar levels provides us with a consistent energy boost. By structuring our meals in a balanced pattern, you will be less likely to experience a “sugar crash”.
"Your health and wellbeing should be your #1 priority, nothing else is more important" ~ Robert Cheeke
