Recipe: Date and Chocolate Energy Bars

No-bake satiating snacks straight from the fridge

If you’ve ever gathered around the bright orange Gatorade cooler following a U10 soccer game, queued at the snack-stand during a weekend swim meet, or even perhaps perused the refreshments at a quarterly PTA meeting, you likely have considered satiating your hunger pains by unwrapping the very familiar shiny green and yellow foil of a Nature Valley granola bar. Maybe you surrendered to the idea that the only “healthy” choice at the gas station during a road trip or metro vending machine is a protein or energy bar. You might stock them in your pantry from your local Costco, or know someone who does. All I know is that without having eaten this precise crunchy oat bar in over 10 years, I still maintain the personal record of having consumed hundreds of these bars at the height of my childhood/adolescence. So pervasive is this :beloved: :necessitated: nibble, that I’m sure you can relate.

Shockingly or not however, these infamous bars that have spearheaded the snacking culture of our youth—as well as many of their contemporaries amongst the shelves of convenience and grocery stores—are highly processed foods. The majority contain high amounts of sugar and/or corn syrup. I am now in my forth decade on this delicious planet, and while my appetite remains potent, my palate has aligned with new flavours and textures, and my microbiome likes diversity! Homemade energy bars are versatile, not-fussy, and if kept in adequate storage conditions, hold extremely well.

I hope with this recipe, the next time you swing open the fridge, you feel the same rush of nostalgia and spark that characterize the munchie moments of yesteryear.

No-bake Date and Chocolate Energy Bars
Recipe makes 12 snacking bars

Ingredients:
20-22 medium sized dates
12-14 tbsp water
50g chopped chocolate
8 tbsp peanut butter
3 tbsp cocoa powder
160g almond flour
80g cashews

Optional: 200g chocolate, 35ml coconut oil for coating/dipping

Recipe notes: Date varietals such as Amary, work particularly well because they are more economical, and as their flesh is fibrous, breaking down the structure with heated water, assists in final bar texture.

Instructions:

1. Prepare the Base:
   Line a metal or silicone baking dish with parchment paper, leaving an overhang on the sides for easy removal. In a small sauce pan, heat the water with the dates until the liquid is boiling and dates begin to disintegrate. Remove from the heat, and immediately combine the chocolate and stir. Wait a couple minutes, stir again to incorporate the now melted chocolate, careful not to burn yourself on the pot. Then stir in the creamy peanut butter, salt, cocoa powder, and almond flour. Mix well until the ingredients are thoroughly combined and form a cohesive dough. Finally, add in the cashews.

2. Press into the Pan:

   Transfer the energy bar mixture into the prepared baking dish. (it might not cover the entire bottom, so focus on a particular side according to recipe size, or if doubling). Use a spatula or your hands to press the mixture into the bottom of the dish to create a smooth and compact layer. You can also cover with another parchment paper and roll out for evenness.

3. (optional) Melt the Chocolate:

   In a microwave-safe bowl, melt the chocolate over a Bain-marie until completely melted. Add the coconut oil to achieve a smoother chocolate consistency and make refrigerating easier. Then, pour the melted chocolate over the date layer, spreading it evenly with a spatula to cover the entire surface.

4. Chill the Bars:
   Place the baking dish in the refrigerator and let it chill for at least 2 hours, or until the chocolate is set.

5. Cut into Bars:
   Once the bars are chilled and the chocolate is firm, use the parchment paper overhangs to lift the entire block out of the baking dish. On a cutting board, cut the chilled block into bars of your desired size and wrap individually if desired for to-go/meal-prep. Best served chilled. Store any leftovers in an airtight container in the refrigerator.

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Courtesy of Lauren Heineck, chocolate maker at WKND Chocolate (wkndchocolate.com) and writer/founder of laurenonthewknd.substack.com.
Recipe contributed by Lauren Heineck, recipe developer and food writer at laurenonthewknd.substack.com