These sticky sweet date bars are superb as run fuel, or for your lunch. I often eat them while on the move or mid-afternoon if I’m going for an evening run. Very easy to bake.
The oats are a fantastic source of slow release energy. Baked like this with butter and pureed fruit, they are very easy to digest. Tasty, sticky, energy – what more could you want when you’re on a long run or just filling a gap? Recipe was taken from the Rachel Allen ‘Bake’ book.
Makes about 12 date bars
- 200g dates (stoned weight), chopped
- 175g plain flour
- 175g light brown sugar (demerara I find best)
- 100g porridge oats
- 175g butter (unsalted), diced
- 250ml water
- ½ tsp bicarbonate of soda
- pinch of salt
- 20cm x 20cm square cake tin
To vary this recipe you could easily add a pinch of cinnamon or nutmeg. It really complements the dates.
Prep 10 mins, Cooking time 40 mins
- Preheat your oven to 180 C (350 F), Gas mark 4.
- Butter the sides of your cake tin, then line with greaseproof paper.
- Pour the water into a medium sized pan. Add the chopped dates and bring to a simmer.
- Cook uncovered for roughly 10 minutes, stirring occasionally. The date mixture will soften and thicken.
- Remove from the heat, dish the pureed dates onto a plate and allow to cool to room temperature.
While that is cooling, prepare the rest of your recipe…
- Sift the plain flour and bicarbonate of soda into a large bowl.
- Add the oats, sugar, salt and mix well.
- Add the butter several dices at a time. Rub them in to the dry mixture, add the rest of the diced butter until moist clumps form.
- Press half of the oat mixture evenly over the base of the prepared cake tin.
- Spread the pureed dates over this.
- Sprinkle over that with the remaining oat mixture.
- Press gently with your hand or a wooden spoon to roughly flatten the top.
- Bake in the oven for around 40 minutes – or until the bars are golden brown on the edges and set in the centre.
- Remove from the oven and allow to cool completely in the tin. (This can take anything from 30-90 mins.)
- Cut into bar portions and serve or store.
- To store: Seal in an airtight box for up to a week. They can also be frozen in tinfoil and are very nice indeed defrosted.
These really are an excellent food to eat while out running or as a snack some time before you head out.
Oats help to lower cholesterol and reduce the risk of heart disease. Excellent for stabilizing blood sugar – which is also why they can be so good as a running fuel. High in fibre and antioxidants.
Dates are one of the very best ingredients for muscle development. They are very effective in a whole variety of ways including: help with abdominal conditions, anemia, constipation, diarrhea, intestinal disorders, heart problems.
Rich in fibre, minerals and vitamins B and K. Superb for all round health due to containing calcium, iron, magnesium, oil, potassium and much more. Overall, very effective for a balanced and healthy diet.
Hope you enjoy 🙂