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Ingredients:
75g (1/2 cup / 2.6 oz) almonds
50g (1/2 cup / 1.8 oz) walnuts
50g (1/2 cup / 1.8 oz) pumpkin seeds
250g (1 and 2/3 cups / 8.8 oz) dates, pitted
100g (1/3 cup / 3.5 oz) peanut butter
40g (1/4 cup / 1.4 oz) dried cranberries
1 pinch of salt
Directions:
Toast the Nuts:
In a skillet over medium heat, toast the almonds for 2 minutes.
Add the walnuts and pumpkin seeds, cooking for an additional 2 minutes.
Transfer the nuts to a plate to cool completely.
Prepare the Dates:
Soak the dates in cold water for 15 minutes to soften them.
Drain the water and remove the pits from the dates.
Place the dates in a food processor or blender.
Blend the Mixture:
Add the peanut butter to the dates in the food processor and blend until the mixture is well combined and forms a sticky paste.
Add the cooled nuts and pulse again, ensuring the mixture remains slightly chunky for texture.
Add Cranberries:
Soak the dried cranberries in cold water for 15 minutes, then drain.
Add the cranberries and a pinch of salt to the food processor.
Pulse the mixture briefly, keeping it chunky to maintain texture.
Form the Bars:
Place the mixture on a sheet of parchment paper.
Use a spoon or spatula to press and smooth the mixture into an even, compact layer.
Cover with another sheet of parchment paper and press down firmly to ensure the bars hold together.
Chill and Cut:
Transfer the mixture to the freezer and chill for 2-3 hours until firm.
Remove from the freezer and cut into bars or squares of your desired size.
Store:
Wrap each piece in cling film or store them together in an airtight container.
Keep the energy bars in the refrigerator for up to 4 weeks.
Serving Suggestions:
Enjoy these energy bars as a quick snack, a pre- or post-workout boost, or a healthy dessert.
Pair with a cup of coffee or tea for a satisfying afternoon treat.
Cooking Tips:
Cooling the Nuts: Ensure the nuts are fully cooled before blending to avoid melting the peanut butter.
Flavor Additions: For added flavor, consider adding a splash of vanilla extract or a sprinkle of cinnamon to the mixture before blending.
Texture Control: Adjust the number of pulses in the food processor to achieve your preferred texture—chunkier for more bite or smoother for a denser bar.
Nutritional Benefits:
High in Protein: These bars are packed with protein from the nuts and peanut butter, making them a great option for sustained energy.
Rich in Fiber: The dates and nuts provide dietary fiber, promoting good digestion.
Healthy Fats: Nuts and seeds are rich in heart-healthy fats, essential for overall well-being.
Dietary Information:
Gluten-Free: These energy bars are gluten-free, provided all ingredients are certified gluten-free.
Vegan: These bars can be made vegan by ensuring the peanut butter is vegan-friendly.
Nutritional Facts (per bar):
Calories: 180
Protein: 6g
Carbohydrates: 22g
Fat: 9g
Fiber: 4g
Sugar: 14g
Storage Tips:
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