Date Bars with Chocolate & Tahini

This is your childhood favorite candy, but grown-up. Date bars with tahini cream and walnuts are a delicious treat. This afternoon pick-me up is vegan and contains no refined sugar or gluten. These gluten-free sweet treats are easy to make, but they do require a bit of planning. Allow them to freeze for 2 1/2 hours.

When I want something sweet, these date bars are what I reach for. These date bars are sweet but not overly sweet. They have a sesame flavor with a chocolate coating. They give me an energy boost.

When I've had a long day, they go well with a cup of Arabic Tea with Fresh Mint or a cup of hot coffee. Even a little snack from the fridge can give me that extra boost when I am short on time. When I make these tahini-date bars, I'm sure to dip into the refrigerator quite a bit! These bars taste like Snickers candy bars, but better!

This recipe yields 36 bars. They stay fresh up to one week, and are always consumed before that time in my home. You can freeze these bars for up to 2 months if you are making them just for yourself. You can thaw them in the fridge overnight and enjoy a tasty snack.

Date Bar Ingredients

Four ingredients are all you need to make these no-bake dates bars. You can buy each ingredient in most major supermarkets.

• Medjool Dates:Dates give these bars a caramel flavor. You can save time by buying pitted dates, which are sometimes called "jumbo" dates. However, you can also pit whole dates, and it is surprisingly easy. You can easily remove the pits by ripping them in half with your hands. Small packages of Medjool date are often expensive in specialty grocery stores. You'll need two pounds of dates for this recipe. If you order online or shop at a less expensive store, you can find the same package at a fractional price.
• Tahini Tahini is made of sesame seeds. It gives everything from brownies to hummus a creamy, nutty taste. Learn all about this low-carb, high-protein Middle Eastern pantry staple by reading our guide What Is Tahini? You can find tahini at your local supermarket in the peanut-butter section, or you can order Soom's favorite, my favorite tahini from Soom.
• Walnuts :Walnuts give these date bars a crunchy texture and enhance the nutty taste. You can leave out the walnuts if you are sensitive to them. You can also use blanched almonds or pecans.
• Dark Chocolate Chips:Try a dark chocolate with a percentage between 60% and 80% depending on your taste. Dark chocolate helps to balance the sweetness of dates and elevates these candy bars into adulthood. You can substitute milk chocolate or white chocolate if you don't care for dark chocolate. However, only dark chocolate is vegan. If you're wondering how much chocolate to drizzle, I recommend 1 1/2 cups. If you are a chocoholic, then use more.

What is Medjool Dates ?

Medjool dates come from date palms of the Medjool type. The dates are so soft and tender that they melt in your mouth. The delicate edible skin encloses a naturally sweet, slightly nutty flesh. They taste to me like bursts or honey.

Medjool dates are a staple in Middle Eastern cuisine and have been for thousands of year. They are a symbol for hospitality, generosity and good luck. They are often given to guests during religious celebrations and as a gift as a gesture of respect and welcome.

Medjool dates can be found in Middle Eastern desserts like ma'amoul - a butter cookie made with semolina and dates. The dates are also used to make savory dishes like tagine or stews, where their sweetness balances out the rich flavors.

The Medjool date is also rich in antioxidants, essential nutrients and fiber. You have a lot of delicious options to try if you've never cooked with dates. Stuffed Dates are a sweet-salty combination of goat cheese, honey, and Aleppo. Start your day with a creamy Tahini Date Banana shake.

How to make date bars

These date bars are easy to make and will please everyone. It's actually very easy to make! Blend, spread, melt, and chop are all you need to do.

1. Prepare your dish:Line a 8x8 baking pan with parchment paper, leaving plenty of overhang at the sides. The overhang on the sides will be useful once your date bars have been frozen.
2. Make dates paste Add 40 pitted dates in the bowl of the large food processor with the S blade. Process the dates on high for 1 to 2 minute until they become a thick paste.
3. Assemble : Transfer date paste into the baking dish. Spread the paste using wet hands evenly over the bottom of your baking dish. Spread 1/2 cup of tahini on top of the date layers using the back side of a teaspoon once the paste has been pressed into a thin layer. Then, roughly chop 1 cup walnuts and sprinkle them on top.
4. Freeze: Frozen until the layers are hardened. This can take up to 2 hours or overnight.
5. Melt chocolate:When all the layers are hardened, create a double boiler. Pour this, place a medium saucepan on medium heat and add a few inches water. Place 1 1/2 cups dark chocolate chips into a heat-safe dish and place the bowl over the saucepan of simmering water. Do not let the bottom touch the water. Stirring continuously and scraping down the sides of your bowl until the chocolate has melted completely. Remove the chocolate from the heat.
6. Cut out the date bars. Remove the date and tahini layers from the freezer once they have hardened. Pull the overhanging parchment out of the pan by holding it on opposite sides. Set the pan on a large board. Peel the parchment. Slice the parchment into 36 bars using a good knife, or a bench scraper.
7. Cover the date bars with chocolate. Arrange the dates bars on parchment-lined baking sheets. Once the bars are ready, drizzle chocolate on top. Don't worry about it! You don't need to worry if chocolate doesn't cover the entire bar.
8. Freeze it again. Place the tray with the chocolate-covered dates bars in the fridge for 30 minutes or until the chocolate has hardened. Unfinished bars can be stored in the fridge in a tightly sealed container for up to a week. Enjoy!

The Case Against the Double Boiler

You may be hesitant to melt chocolate in a double-boiler. Why bother with extra dishes when you could just use your microwave? I understand, but don't listen to that voice!

In the microwave, chocolate can easily burn or scorch. It can be ruined by a few extra seconds. The uneven and rapid heat can make your chocolate chips look clumpy.

Double boilers melt chocolate in a delicious way. The heat is evenly distributed when you mix over simmering water, which helps to preserve the quality and flavor. Avoid zapping your chocolate in the microwave. It could turn out grainy and tense. You can get a smooth texture by coaxing the chocolate to melt.

Double boiler tips:

• The water should not touch the bottom.
• Use a heat-resistant bowl. A glass pyrex dish works well.
• Stir the chocolate while it melts to avoid scorching.

What to serve with date bars

Date bars are rarely served on a plate. If I can't resist the temptation to eat these bars standing near my refrigerator, I will make myself a cup of Arabic Tea and sip it between bites.

Date bars are also a great addition to an afternoon casual party. Some of my most energetic get-togethers include a good cocktail like an Aperol Spitz and there's no need for silverware.

Serve with a variety of other, equally easy-to-prepare snacks. After enjoying savory treats like Arancini and Italian Antipasto Skewers, your guests' sweet tooth will begin to call. These date bars are a great way to satisfy your guests' sweet tooth in an unexpected, nutty and semi-sweet manner.

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Frequently Asked Questions

What is a typical Mediterranean breakfast like?

A Mediterranean breakfast may include a mixture of protein, healthy fats, as well as carbohydrates. You can choose from eggs prepared in olive oil, a side dish of roasted vegetables, Greek yogurt, cheese, whole-grain toast or quinoa porridge with fresh fruits, nuts and seeds. Avocado toast with tomatoes is a delicious option for breakfast. Start your day off the Mediterranean by incorporating high-quality proteins such as wild-caught fish, grass-fed meat, organic eggs, and nuts. Whole grains such as quinoa, oats, and whole grains are good choices. You can also limit the amount of sugar by choosing fresh fruits, avocados, extra virgin olive oils, olives, and coconut oils. For added antioxidants, you might consider adding green tea to your morning breakfast.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is permitted on the Mediterranean Diet. Oats can be whole grains that provide a good source or dietary fiber and minerals, such as iron and magene. You can serve them with blueberries or nuts, seeds, or savory items like eggs or cheese. Oatmeal is also versatile and can help make a healthy breakfast. It could be added to smoothies, made into protein bars, or enjoyed in its basic form with almond milk and various toppings for extra nutrition such as goji berries, cinnamon, chia seeds, and peanut butter. Oats are very popular in countries of the Mediterranean basin. Many consider them to be compatible with this type diet.

What foods are not permitted on a Mediterranean-style diet?

The Mediterranean diet does not include certain food groups such as processed foods and unhealthy fats. Certain foods are not recommended to be eaten in order to retain the health-benefits associated with this eating pattern. While these foods may be acceptable as part of a healthy diet plan, it is not recommended that you consume them all the time.

The Mediterranean diet prohibits whole-grain breads as well as starches, including white bread, sugary cereals, breads made from refined flours, and any other high-processed baked goods. These items may be quickly absorbed by your body as sugars which can lead to weight gain. These items are also less nutritious than whole grain options such as millet or quinoa.

Other sugars are also included in this category. Avoid sweetened drinks such as soda, tea, and juices that contain added sugars. These will not support weight management, healthy nutrient profiles, or weight management.

When it comes to meats, red meats and processed meats should not be included in any version of a Mediterranean-style meal plan. Red meats or processed meats contain high amounts of saturated fat. This increases cholesterol and can increase the risk of developing cardiovascular disease. The association of nitrates in processed lunchmeat may lead to increased cancer risk. Dairy products should also not be consumed regularly as some cheese contains considerable amounts of saturated fats too - except for feta which is low in saturated fat content - otherwise, stick only to skimmed milk or yogurt products when considering dairy options because these will generally be lower in total fat intake than heavy cream or creme fraiche alternatives that contain higher doses of calories in their ingredients listing.

According to nutrition professionals, fish should not exceed three times per weekly.

Is it possible for me to lose weight following the Mediterranean Diet?

Yes, you can lose weight on the Mediterranean Diet. The diet's focus on whole foods such as vegetables, fruits, and legumes, and quality fats like olive oil can help reduce calorie intake and provide essential nutrients for overall health and wellness. Incorporating physical activity into this eating style can also support weight loss by burning excess calories. Additionally, reducing highly processed foods, red meat consumption, and added sugars can help maintain a healthy weight over time if paired with the right mindset!

What should I be eating in a Mediterranean day?

A Mediterranean diet focuses on healthy fats and protein and lots of fresh fruit, vegetables, whole grains. A healthy Mediterranean diet should include about seven to 10 servings of fruits and vegetables daily and two to four 3-ounce servings of lean protein such as fish or chicken. Healthy fats like olive oil and nuts are also encouraged in moderate amounts. To ensure a balanced diet, aim for three portions of whole grains each day, such as quinoa or barley.

Consuming unhealthy foods regularly can make it difficult to avoid them. Dairy should also be consumed sparingly; those who choose to include dairy should use reduced-fat varieties when possible. Fish should not be consumed beyond three times per week because of potential mercury contamination issues affecting its nutritional value if overlooked during meal planning stages.

To ensure you're getting the most from your Mediterranean diet experience every day, it can help to plan meals - paying particular attention to ingredients included within chosen dishes that provide the heart and health benefits associated with this dietary pattern accordingly over time.

It is possible to have a pleasant experience following a Mediterranean diet. This includes delicious and nutritious food items. To ensure your healthiest meals, you should choose high-quality proteins, such as wild-caught seafood, grass-fed beef, and organic eggs. You should also include heart-healthy fats such as nuts, olives and avocados, extra virgin oil, coconut oil, and extra virgin olive oil. Make sure to include plenty of fresh and/or frozen fruits and vegetables in your meals and whole grains such as quinoa, barley, and oats. Finally, limit unhealthy fats, added sugar, processed foods, starches, red meat, and processed meats.

Statistics

• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

External Links

pubmed.ncbi.nlm.nih.gov

• Health Benefits and Molecular Mechanisms of the Mediterranean Diet - PubMed


• PubMed: The Mediterranean Diet and Cardiovascular Health

nejm.org

• NEJM

ncbi.nlm.nih.gov

• The Mediterranean Diet: A transition from an environment-driven food culture to an emerging medical prescription - PMC


• Definition of Mediterranean Diet. A Literature Review. PMC

oldwayspt.org

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How does the Mediterranean diet support brain health and decrease cognitive decline?

Mediterranean eating is a way to eat a lot of fruits, vegetables and legumes. It also includes healthy fats and a low intake of red meat and added sugar. It has been shown to have many health benefits, including better brain function. Research has found that following the Mediterranean Diet can reduce the risk of dementia and slow age-related cognitive decline. It may help with mood disorders, and provide protection against oxidative injury as it can protect against aging-related oxidative damages.

A number of aspects of the Mediterranean diet can support brain health, and help reduce cognitive decline. Consuming large amounts antioxidant-rich food items like fruits and veggies, which are rich in vitamins and minerals, has the greatest benefit. Monounsaturated fats like olive oil help maintain adequate omega-3 levels, which is essential for healthy brain functioning. Lastly, limiting processed carbohydrates may also support better mental clarity by stabilizing blood glucose levels throughout the day and reducing inflammation associated with chronic diseases such as Alzheimer's or stroke.

A Mediterranean diet that includes plenty fresh fruits and vegetables, lean proteins like chicken or fish, whole grains, healthy fats like olive oil, red wine occasionally, and moderate dairy intakes like yogurt and cheese can help maintain adequate nutrition over time. It will also help with cognitive decline. Regular physical activity at a moderate intensity will help increase serotonin production which in turn supports mental well-being. These tips will increase your chances for good mental health and physical well-being into old age.

Resources:

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