On more energy bars recipe is on my list! This list is getting longer and I am really pleased. It’s not like other lists that get longer burden you with errands and obligations. 😉 I love this long list and these snacks that offer you so many nutrients; and a few more calories actually, but none of them are “empty”. These energy bars with coconut, lime, ginger, pistachios, dates and almonds are not like the ones I usually make.
The only sweetener in these bars is dates. These are the ingredient that holds everything together. Coconut and lime match so perfectly together! This recipe is the union of all my favorite ingredients. So, buy good dates and let’s go make some energy bars. 🙂
Coconut & Lime Energy Bars
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Loading...Energy bars with coconut, lime, pistachios, dates and almonds for a healthy, delicious snack.
Ingredients
- 290 gr. pitted dates
- 80 gr. grated coconut
- 130 gr. almonds
- 130 gr. pistachios
- 2 tablespoons of coconut oil
- ½ teaspoon of grated fresh ginger
- ½ teaspoon of salt
- juice and zest of 1 lime
Instructions
Soak dates in lukewarm water for about 30 minutes. * Drain well, transfer them to the bowl of a good food processor and process.
Preheat oven to 170 ° C.
Add the remaining ingredients and blend. The mixture should be crumbly, but it should hold together when hold between your fingers. If it is dry add a bit of coconut oil or water. If it’s wet add a little coconut or a few nuts and process again until crumbly.
Rinse a piece of parchment paper with a little bit of water, strain it well wrinkling it and line it in a 24x24cm baking dish. (This way the paper softens and fits better on the baking dish.)
Transfer the mixture to the pan and spread it evenly. Bake the bars for about 18-20 minutes until golden. Allow to cool completely before cutting them.
Notes
It is important to thoroughly soak dates so mashing them won’t damage your food processor.
PS. If you love coconut, you will definitely love these bars. 😉
→Expert’s opinion:
Coconut & Lime Energy Bars
Per portion:
Calories: 146 kcal, Fat: 8 g., Carbohydrates: 19g of which Dietary Fibers: 4g. and Sugars: 14g, Protein: 3g., Sodium: 14mg, Cholesterol: 0mg
Nutrition Tips:
The main ingredient of the recipe is dates, so let’s decode their nutritional value:
♦ their dried form does not differ particularly in calories compared to other dried ones, such as raisins or figs.
♦ facilitate gastrointestinal function, strengthen bones, enhance brain function and improve glycemic control.
♦ are rich in flavonoids, carotenoids and phenolic acids, antioxidants that prevent chronic diseases.
♦ their consumption at the end of pregnancy promotes normal delivery.
♦ is an excellent substitute for white sugar, at a ratio of 1: 1.
Breaking Myth:
♦They are not responsible for weight gain, but equal to 1 tbsp. dates (like other dried fruits) can help reduce abdominal fat and are not associated with weight gain.
Maria Mentzelou
Dietitian – Nutritionist, Harokopio University, specialized in clinical nutrition and Life Coaching
Mob: +306984515475
E-mail: maria.mentzelou@hotmail.com
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