List of items needed:
75 grams, which is equivalent to half a cup or 2.6 ounces. 50 grams of almonds, which is equivalent to 1/2 cup or 1.8 ounces. half a cup of walnuts, which is about 1.8 ounces (50 grams) pumpkin seeds
1 1/2 cups, or 8.8 ounces, or 250 grams of peanut butter (or any nut butter you like) and pitted dates. 100g (1/3 cup / 3.5 oz)
40% of the mixture is dried cranberries, which is equal to 1/4 cup or 1.4 oz.
1/4 of a teaspoon of salt
How to Keep Up
Toasted Nuts: Cook the nuts in a pan over medium heat for two minutes. Cook for 2 more minutes after you put in the pumpkin seeds and walnuts. After roasting, let the nuts cool down completely.
To prepare the dates, start by soaking them in cold water for fifteen minutes to make them softer. After taking out the seeds from the dates, pour out the water. Put the dates in a blender or food processor.
Put the dates and peanut butter in a food processor. Blend until they form a sticky paste, which should take about one to two minutes. Add the nuts that have cooled down and pulse again until there are some chunky pieces.
Add some cranberries: before putting them in, soak the dried berries in cold water for 15 minutes. Put the cranberries and a little salt in the food processor. To keep the texture, blend the mixture briefly but leave it slightly chunky.
Create the bars.
Put the mixture on a baking sheet lined with parchment paper. Use a spoon or spatula to press and spread the contents evenly into a compact layer. Place another sheet of parchment paper on top and press firmly to keep the bars together.
Place it in the freezer and leave it for at least two or three hours to harden before cutting. Remove it from the freezer and cut it into squares or bars.
To store them, put the bars in a sealed container and keep them in the fridge for a week. You can also put them in the freezer and keep them there for three months.
Recommended Portions
You can have one of these bars for breakfast or a quick snack whenever you want.
To have a complete dinner, pair them with yogurt or a smoothie.
To improve the texture and flavor of oats or yogurt, sprinkle the topping on top.
Kitchen Advice
You can use any nuts or seeds you like, or any you have available, as a substitute.
To add different flavors, experiment with apricots, raisins, or figs, as well as other types of dried fruits.
If you want your bar to be sweeter, add some honey or maple syrup before mixing.
Benefits for Health
Eating nuts and seeds can make you feel full and give you more energy because they contain good fats, protein, and other important nutrients.
Dates are a good alternative to sugary snacks. They are a natural sweetener that also contains fiber and antioxidants.
Peanut butter: The texture of the bar is improved by adding creaminess and extra protein.
Information about the nutrients in food
Continued on the next page
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