Recipe: No-Bake Maple Date Bars

😋 If you’re someone who hits the vending machine for a sweet after-lunch treat, I have a healthier solution that will also save you $$$.

Throw together a batch of these no-bake bars which are a healthier alternative to most of the granola bars out there. 

💡Note: This does contain a little sweetener, but it’s much less than you’ll find in store bought or vending machine bars, especially after it’s spread across 16 servings. Most of the “sweet” comes from the dates.

Makes 16 bars.

Ingredients:

• Cooking spray

• 1 cup (160 g) pitted dates

• 1 cup (120 g) raw cashews (or other tree nuts like walnuts or pecans)

• ¼ cup (84 g) maple syrup (or honey)

• 1 tsp cinnamon

• 3 Tbsp dried cranberries, raisins, or dried tart cherries

Directions:

1. Line an 8x8 (20cmx20cm) baking dish with parchment paper and spray with cooking spray. Set aside.

2. Place the dates, nuts, syrup, and cinnamon in a food processor and process until the mixture becomes a paste-like dough. Scoop out into a medium bowl. Gently stir in the cranberries. 

3. Scrape the mixture out into the prepared baking dish and using your clean hands, spread the mixture out and gently press it down until it forms a firm, even layer. Cover and refrigerate for at least an hour until it sets. 

4. Slice into 16 bars. These will keep in the fridge in a resealable container for a week.  

5. These bars can be sticky, so be sure to separate the layers with parchment paper! 

6. Make sure you only have one at a time :-) 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images 

Recipe: Warm Maple-Pumpkin Smoothie

This warm smoothie has all the flavors of fall and the holidays. You can enjoy it year-round though.

Makes 1 smoothie.

Ingredients:

• ½ cup pumpkin puree

• 2 dates, chopped

• 1 tsp cinnamon

• 1 tbsp maple syrup

• ½ tsp vanilla or vanilla bean powder

• 1 cup light coconut milk

• (optional: whipped coconut cream topping)

Directions:

1. In a high-speed blender, combine the pumpkin puree, dates, cinnamon, maple syrup and vanilla until well blended. You might have to scrape down the sides of the blender.

2. In a small saucepan, heat up the coconut milk. When it’s hot, transfer to the blender, cover, and blend with the pumpkin mixture until it’s smooth and creamy.

3. Pour into a big mug, top with coconut cream and a sprinkling of cinnamon and enjoy!

Recipe by: Saara Haapanen

Photo Credit: Canva by New Africa studio