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California Date & Nut Bars

These bars are perfect for a grab-and-go breakfast or snack. Chock full of nutrient-dense ingredients like California Dates, oats, and chia seeds, they are sure to be a crowd pleaser. And better yet, the bars can be individually wrapped, stacked in an airtight container, and placed in the freezer for up to six months. Just remove each bar and allow to thaw at room temperature before eating. 

This California Dates recipe was created for California Dates by a Registered Dietician and is approved by the American Diabetes Association® Diabetes Food Hub. California Dates is a proud supporter of Diabetes Food Hub® of the American Diabetes Association®. We are committed to supporting initiatives that promote healthy living and dedicated to making a positive impact on the lives of those managing diabetes.

Nutrition (per serving): 

Makes 16 servings (Serving Size = 1 bar)

Calories 160 kcal
Total Fat 9 grams
Saturated Fat 1 grams
Trans Fat 0 grams
Cholesterol 0 mg
Sodium 130 mg
Total Carbohydrate 18 grams
Dietary Fiber 3 grams
Total Sugars 10 grams
Added Sugars 3 grams

Protein 3 grams

Potassium 132 mg

Cook Time 30 mins
Total Time 45 mins
Creators:
Courses: , , ,
Servings: 16
Seasonal: Suitable throughout the year
Ingredients
  • 1 cup California Dates, pitted and chopped
  • 1-1.25 cup quick cooking rolled oats
  • 3 tbsp whole wheat flour (OR buckwheat flour if gluten-free preferred)
  • 2 tbsp wheat germ
  • 2 tbsp ground flax seed
  • 1 tbsp chia seeds
  • .5 cup pecans (chopped)
  • 1 tsp Kosher salt
  • .5 tsp ground cinnamon
  • .25 cup peanut butter (creamy)
  • .25 cup neutral oil (such as vegetable or avocado oil)
  • .25 cup maple syrup
  • 1 tsp orange zest
  • .25 tsp vanilla extract
Instructions
  1. 1
    Preheat the oven to 350 degrees F and line an 8x8 inch square pan with parchment paper.
  2. 2
    In a bowl, add dates, oats, flour, wheat germ, flax, chia, pecans, salt, and cinnamon and mix together well. Be sure to break up the dates and mix throughout.
  3. 3
    In a small saucepan over low heat, add peanut butter, oil, and maple syrup. Whisk together until well combined and remove from heat. Whisk in zest and vanilla.
  4. 4
    Pour wet ingredients into dry ingredients and stir until everything is evenly coated. Continue to break up dates and mix them throughout.
  5. 5
    Spread mixture into the pan evenly, being sure to press it firmly into the sides and corners.
  6. 6
    Bake for 30 minutes until golden at the edges.
  7. 7
    Place the pan on a cooling rack and cool completely before removing the mixture and cutting. To speed cooling, the pan may be placed in the refrigerator.
  8. 8
    Remove the bars from the pan using the parchment paper. Place on a cutting board and cut into 16 bars.
Keywords: diabetes-friendly recipes, heart healthy, snack recipes
Read it online: https://californiadates.com/recipe/california-date-nut-bars/