These bars are incredibly quick and easy to make. They work well as good training snacks and a convenient alternative to the refined energy bars found in supermarkets. Be warned they are delicious, and if you are watching your waistline then please stay away.
Preparation Time: 10 minutes
Stove Top Time: 10 minutes
Serves: 40 bite-size pieces
500g Pitted dates, chopped
150g Raw Oats
1 Egg, beaten
1tsp Vanilla essence
6 tbsp Sugar
- Melt the butter and sugar in a saucepan over a medium heat.
- Add the chopped dates to the melted butter and stir until softened. This can take about 10 minutes. If the dates are not softened adequately then the bars will not set properly.
- Add the vanilla essence.
- Add the egg and stir continuously until the egg is cooked. Do not allow the mixture to stand otherwise the egg will scramble.
- Add the raw oats and mix well.
- Grease and line a 22cm x 22cm container with baking paper.
- Press the mixture into the container and refrigerate overnight until set.
- Once set, cut into pieces and store in the fridge.
The mixture can be cut into small bite-size pieces for children or otherwise into slightly bigger bars for adults.
The total quantity of sugar that is added can be adjusted depending on taste preferences. The dates do add quite a bit of sweetness so I tend to add less sugar. However athletes often need the additional energy and fuel provided by the added sugar, so do not be scared to add it. The egg adds a good source of protein, however, it can easily be omitted and the butter can likewise be substituted with a suitable margarine for egg or dairy allergy sufferers and vegans.
Recipe by Kerryn Wuth
Kerryn is a registered dietitian in private practice working in Durban and Ballito. She has a special interest in sports nutrition and using this to help athletes improve their performance. Read more about Kerryn Wuth