Recipe
Nut and date energy bars
Could this energy bars recipe be the perfect sweet treat? Tastier and healthier than the energy bars you grab off the shelves and just as easy to make.
By Luigi Fontana
Nut and date energy bars are sweet, salty, and crunchy all in one - packed with plenty of good fats and fibre. This recipe is a simple yet delicious treat to keep around.
MAKES 16
Ingredients to make nut and date energy bars
FOR THE BARS
300 g (10½ oz) Medjool dates, pitted and chopped
180 g (6½ oz) dried apricots, chopped
90 g (3 oz) dried cranberries
90 g (3 oz) almonds, chopped
90 g (3 oz) cashews, chopped
45 g (1½ oz) pumpkin seeds
45 g (1½ oz) sunflower seeds
1 tablespoon peanut butter
6 tablespoons unsweetened cacao powder
50 g (1¾ oz) shredded coconut
1 teaspoon ground cinnamon
FOR THE TOPPING
40 g (1½ oz) peanut butter
20 g (¾ oz) honey
100 g (3½ oz) rolled oats
10 g (¼ oz) flaxseed meal
15 g (½ oz) coconut flakes, chopped
10 g (¼ oz) sesame seeds
pinch of salt
1 tablespoon water
How to make nut and date energy bars
Preheat the oven to 160°C (320°F).
Place all the ingredients for the bar in a food processor and blend until they are finely chopped. Drizzle in some water, a little at a time, until the mixture starts coming together. It needs to be just firm. Turn the mixture out onto a lined 18 cm × 23 cm (7 in x 9 in) baking tray and spread into an even layer. Press the mix down with the back of a spoon and smooth the surface. Cover with cling wrap and set aside.
To make the topping, place all the ingredients in a bowl and mix thoroughly. Transfer to a lined baking sheet and cook for 20–30 minutes, mixing every five minutes, until well toasted.
Remove from the oven and, without letting the topping cool, spoon it over the top of the bar, pressing down as before. Be careful, as the topping will still be hot. Place the bar in the fridge uncovered for at least 2 hours.
Carefully remove the chilled bar from the tray to a chopping board. Don’t worry about any little bits crumbling. Cut into 16 squares. Wrap the squares individually in greaseproof paper to prevent them from sticking together, and store in an airtight container. The bars should keep for about a week.
Citro food tip
Experiment with various nuts by adding a mix of pecan or pistachios, and boost the cacao flavour by adding chocolate and peanut butter for a delicious topping.
This is an edited extract from Plant Power: The Essential Plant Food Guide to Enrich Your Health by Professor Luigi Fontana, MD, PhD, published by Hardie Grant Books. Available in stores nationally from 11 February 2025. Recipe photography by Marzio Lanzini.
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