Snacks

No Bake Oat Bars

April 20, 2017

Oats are an excellent source of carbohydrate, protein and fibre and these are so much nicer than shop bought versions. No Bake Oat Bars are perfect as a mid-morning or afternoon snack and these are great for adults and children and they are free from dairy and refined sugars too!

Key Nutrients

Oats – Oats are a fantastic source of energy and help towards your daily fibre intake. Oats are rich in beta-glucan, a soluble fibre which helps to make them beneficial in lowering cholesterol and heart disease.

Dates – Dates add some unrefined sugar sweetness to this recipe, but not only that they have some health benefits too. Did you know that dates have anti-oxidant, anti-microbial and anti-inflammatory qualities? Well they really do.

Pumpkin Seeds – Adding some crunch to this recipe, pumpkin seeds offer many nutritional benefits. They are a fantastic source of protein, fibre and both polyunsaturated and monounsaturated fats. They also contain calcium, iron, magnesium and zinc.

No Bake Oat Bars

Print Recipe
Recipe: No Bake Oat Bars
Course Snacks
Prep Time 10 minutes
Passive Time 30 minutes
Servings
slices
Ingredients
Course Snacks
Prep Time 10 minutes
Passive Time 30 minutes
Servings
slices
Ingredients
Instructions
  1. Soak dates in water for 5-10 minutes.
  2. Whilst dates are soaking add all other ingredients to a food processor.
  3. Once soaked, remove the stones from the dates and add dates to the food processor.
  4. Blend until you have an even consistency and all ingredients are mixed together.
  5. Line a baking tray with baking paper and press the mixture down firmly until it is completely flat.
  6. Place in the freezer for 30 minutes and then remove and cut into slices. Store in the fridge.
  7. Enjoy x
Recipe Notes

Essential Equipment

Food processor

Baking tin

Tips

Soaking dates helps them to blend easier. If you have more time you can soak for longer.

You can make these gluten free by buying gluten free oats.

Find your Ingredients

Oats – in the cereal section and also health foods aisle

Desiccated coconut – baking aisle

Dates – fruit and veg aisle

Pumpkin seeds (also sometimes called pepitas) are found with nuts in the baking aisle

Ground flaxseed – health food aisle

Almond butter – with spreads or health food aisle

Give these a try and let me know what you think?

 

References:
Daou, C & Zhang, Hui 2012, ‘Oat Beta-Glucan: Its role in health promotion and prevention of diseases’, Comprehensive Reviews in Food Science and Food Safety, vol. 11, no. 4, pp. 355-365, www.onlinelibrary.wiley.com.
Rahmani, AH, Aly, SM, Ali, H, Babiker, AY, Srikar, S & Khan, AA 2014, ‘Therapeutice effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity’, International Journal of Clinical and Experimental Medicine, vol. 7, no 3m pp. 483-491, www.ncbi.nlm.nih.gov.

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2 Comments

  • Reply Gill Bedingham March 7, 2018 at 11:17 am

    Hi I like the look of the No bake Oat Bars recipe and wondered if you can tell me how many grams of oats equals 1.5 cups?

    • Reply Amy Savage May 17, 2018 at 10:03 am

      Hi Gill, so sorry I haven’t responded sooner, its approximately 120 grams of oats 🙂

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