Date, walnut & sesame bars

These bars are delicious, nutritious as well as really easy to make – child’s play!

I have used half honey and half date syrup which has a lower GI (glycemic index) than sugar and contains some valuable nutrients. You could use only date syrup or only honey – your call.

Dried dates are a good source of potassium, calcium and iron as well as fibre. They contain both insoluble fibre (helping to keep the digestive system healthy and regular) and soluble fibre (helping to control levels of cholesterol and sugar in the blood).

Walnuts are rich in protein and contain several antioxidant nutrients including selenium, zinc, copper and vitamins E.

Oats are also an excellent source of soluble fibre. This can help reduce high blood cholesterol levels. It also slows the absorption of sugar in the body which in turn helps to keep blood sugar levels stable.

These bars are nicest when quite thin, so make sure that you spread the mixture out evenly in a large enough baking tin.

Makes 24 bars

This is what you need

100ml sunflower oil

125g date syrup and 125g clear honey (or 250g date syrup or clear honey)

300g porridge oats

75g sesame seeds (toast for a couple of minutes in a dry frying pan – careful, they burn quickly!)

150g ready-to-eat dates, chopped

100g walnuts, chopped

30x23cm rectangular baking tin, lined with baking parchment so it stands proud of the tin on the 2 long sides.

 This is what you do

  1. Pre-heat the oven to 150C, fan 130C or gas 2
  2. Place the syrup, honey and oil in a small saucepan over low heat
  3. Stir until the syrup + honey have dissolved and the ingredients are well combined
  4. Tip the dry ingredients into a large bowl
  5. Pour the warm honey mixture and stir until well combined
  6. Using a plastic spatula, pour and then press the mixture firmly into the baking tin
  7. Bake for 40 minutes or until golden brown.
  8. Cool completely, then cut into bars.

 Per serving

169kcals, 10g fat of which1.3g saturated fat, 19g carbohydrates, 8g added sugar, no salt, 1.3g fibre

Enjoy!

Monique

 

 

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2 responses to “Date, walnut & sesame bars

  1. foodsonthetable

    I love date syrup! But I never heard that it has a low glycemic index. Do you have a reference for that? I’d love to know.

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