© 2016 by KLS Fitness Consulting, LLC.

  • Kendra

No Bake High Energy Date Bites

Updated: Mar 17


This recipe saved me! At the end of my pregnancy these convenient simple bars were the perfect snack. There were so many mornings I just didn’t have time to get anything ready for work, but these bars were a perfect portion of goodness and packed with healthy fats, oats and so much energy! The coconut flakes gave the bars added nice texture, too.

Dates are chock full of so much goodness it's not even funny. Another benefit of dates for my prenatal ladies - they help progress labor! My midwife sister prescribed me to 6 a day during my last week-ish before I was due. Not sure if it 'worked' but dates are known to soften the cervix and I did have an all-natural labor & delivery.

One of my most dedicated clients also LOVES dates for their high iron, potassium & magnesium content. I've been promising her for months I'd post this recipe. Sorry for the delay…still getting a handle on the infant thing. #newmom

Add this snack to your daily routine to keep blood sugar level between meals or enjoy post workout to quickly replenish glycogen stores and help with muscle recovery.

I searched for the most complete list of benefits and found this! The bulk of the important info shared below...

Health benefits of dates

  • Wonderfully delicious, dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins, and minerals that are required for normal growth, development and overall well-being.

  • Fresh dates compose of soft, easily digestible flesh and simple sugars like fructose and dextrose. 100 g of medjool dates hold 277 calories. When eaten, they replenish energy and revitalize the body instantly.

  • The fruit is rich in dietary fiber, which prevents LDL cholesterol absorption in the gut. Additionally, the fiber works as a bulk laxative. It, thus, helps to protect the colon mucous membrane from cancer-causing chemicals binding to it in the colon.

  • They contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.

  • Dates are an excellent source of iron, carry 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.

  • Further, they are an excellent sources of potassium. 100 g contains 696 mg or 16% of daily-recommended levels of this electrolyte. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure. They, thus, offers protection against stroke and coronary heart diseases.

  • Date fruits are also rich in minerals like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Copper is required for the production of red blood cells. Magnesium is essential for bone growth.

  • Further, the fruit has moderate levels of B-complex group of vitamins as well as vitamin K. These vitamins are acting as cofactors help body metabolize carbohydrates, protein, and fats.

If you're not sold on the pure benefits of dates - just go off the fact these bites are so darn yummy and easy to grab-and-go!

Ingredients:

  • 1/4 C Rolled oats

  • 4 Tbsp. Natural peanut butter

  • 2 Tbsp. Unsweetened coconut chips (or shredded coconut)

  • 8 Medjool dates

  • 1 Scoop protein powder (30-50g depending on the brand you use)*

  • 1.5 Tbsp. Agave nectar (or honey)

Preparation:

  • Combine all ingredients in a food processor – I would NOT use a Magic Bullet type mixer – I did on my first attempt and it’s too messy

  • Process until thoroughly mixed

  • *EDIT* 6/29/16 - spoon into quarter size balls OR for bars pictured below

  • Spoon mixture with spatula and place on foil or parchment paper

  • Press firmly into a square about 1/4 in thick

  • Refrigerate for 2 hours

  • Remove from refrigerator and cut into 5 bars

  • Wrap in foil or parchment paper and place in snack bag

  • Store in refrigerator until ready to eat

Makes 5 servings (10 balls or 5 bars)

Calories: 227

Carbs: 30, Fiber: 4, Fat: 9, Protein: 11

*For this recipe I used Body Fortress brand (found at Wal Mart, Kroger & Giant Eagle) Peanut Butter Chocolate Flavor and 50g.

I noticed the longer I processed the ingredients, the more 'doughy' it became. My second 'bite' portion batch tasted like buckeyes!

Keep processing until you cant see the oats.

I hope you love these!

Resources: "Dates Nutrition Facts and Health Benefits." Nutrition And You.com. Umesh Rudrappa, n.d. Web. 09 June 2016. <http://www.nutrition-and-you.com/dates.html>.

Please Note: Nutritional information estimated at Fitday.com. Data may not be accurate and is subject to the availability of specific foods in their database. Where one ingredient is not listed, substitutions must be used. Therefore, you should not refer to this data as being exact. It’s more of a ballpark figure. Kendraleighstiffler.com does not take responsibility for the inadequacies of the nutrition calculator used. This data is provided as a courtesy and general reference only. It is not exact.

#eatclean #baking #fitness #protein #peanutbutter #pregnancy #dessert #lowfat #energy

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