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!
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.
Recipe: No Bake Oat Bars
Soak dates in water for 5-10 minutes.
Whilst dates are soaking add all other ingredients to a food processor.
Once soaked, remove the stones from the dates and add dates to the food processor.
Blend until you have an even consistency and all ingredients are mixed together.
Line a baking tray with baking paper and press the mixture down firmly until it is completely flat.
Place in the freezer for 30 minutes and then remove and cut into slices. Store in the fridge.
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?
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.