December Recipe: Very Berry Date Bars

Contributed by Rebecca Youngs, RD, LD

Use these as an afternoon snack, as fuel during a long run, or to have for breakfast! 

Key Nutrients and tricks:

• These are a great alternative to energy bars like Lara Bars! They are low in refined sugar, but provide a natural source of simple carbohydrates for quick energy.
• If the mixture seems too sticky, add in additional cashews.
• Variations of this recipe can be made using different preserves, jam, dried fruit, and seeds.
• Dates are an excellent source of potassium, an electrolyte needed to help regulate fluid and sodium levels in the body. Since athletes sweat a lot, it is important to replenish electrolytes to prevent cramping.
• Dates are high in fiber, especially beta-glucan. This type of fiber can help regulate blood sugar levels and slow the digestion in the stomach keeping you fuller for longer! This is a perfect way to stay fueled during a workout without feeling weighed down.
• I love to add toasted oats to the bottom of the pan before I add the date mixture. This keeps it from sticking and provides an extra boost of fiber and texture.

Ingredients

1 ½ cups of cashews

10-12 dates

3 large Tbsp. of raspberry preserves

1 Tbsp. of chia seeds

2 tsp. flax seeds (ground or whole)

1/3 cup + 2 Tbsp. coconut flakes

2/3 cup of dried blueberries + 2 Tbsp.

Directions

1. In a food processor or high powered blender, combine the cashews and dates. Pulse until the nuts have started to breakdown, and then blend on high until a paste forms.

2. Add in the raspberry preserves, chia seeds, flax seeds, and coconut. Pulse until the ingredients are combined.

3. Using a spatula, fold in the dried blueberries. Line a square baking pan with parchment paper. Scoop out the date mixture. Press the mixture down evenly filling the pan.

4. Top with 1 Tbsp. of coconut flakes and 1 Tbsp. of dried blueberries. Fold over the additional parchment paper and press the toppings in.

5. Place in the refrigerator for at least 6 hours.

6. Remove from the fridge and slice into bars. Store individually in small bags or wrapped in parchment paper in a container in the refrigerator.