These bars, generous in nuts, seeds and dried fruit, are covered with a thin layer of cacao ganache that makes them hard to leave in their box. Almonds, pistachios and hemp seeds are bound with a well spiced date paste. They call for a little planning, but the result keeps easily for several days in the fridge or the freezer.
Energy bars with dried fruit and a cacao ganache
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Ingredients
Base
- 70 g pumpkin seeds
- 60 g pistachios
- 70 g almonds
- 40 g hemp seeds
- 150 g dates, soaked for 20 minutes
- 35 g raisins, cranberries, white mulberries or goji berries, as you prefer
- 2 tablespoons cinnamon
- 1 teaspoon nutmeg
- 1 teaspoon ground ginger
- 1 teaspoon sea salt
- 2 tablespoons cacao nibs (optional)
- 20 g grated coconut (optional)
Cacao ganache
Method
- Soak the nuts and the seeds for at least two hours, then drain them.
- Pit the dates and blend them in the food processor with a little of their soaking water until you have a paste. Add the cinnamon, the nutmeg, the ginger and the salt, then blend again. Transfer to a large bowl.
- Pulse the nuts and seeds to a coarse texture, then add them to the bowl.
- Stir in the dried fruit of your choice, along with the cacao nibs and the grated coconut if you are using them.
- Mix with a spatula until the mixture is even and sticky.
- Tip into a loaf tin lined with baking paper, press down firmly and set aside.
- For the ganache, make sure every ingredient is at room temperature and perfectly dry, then mix them with a fork until smooth.
- Pour the ganache over the base and spread it evenly.
- Freeze for a few hours so it sets, then refrigerate overnight. Turn out and cut into bars once firm.
Tip
The slightest trace of water or a cold ingredient makes the ganache seize at once: take the coconut oil and the honey out in advance so they are properly at room temperature, and wipe the processor bowl carefully. If the ganache does seize, warm it for a few minutes over a lukewarm bain-marie, never a hot one.
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FAQ: your questions about raw energy bars
What is the recipe for homemade date bars?
The base comes down to two things:150 g of soake260 g of nuts and seeds coarsely chopped. You press into a lined tin, let it set in the cold, and cut. Everything else - spices, dried fruit, ganache - hangs on that skeleton without changing how it holds together.
What is the best energy bar?
The one you can bear to eat several times a week. In practice, a homemade bar based on dates and nuts has the advantage of being made of ingredients you recognise, with no glucose syrup and no flavourings. For a long outing, favour a base richer in dried fruit; for an office snack, a bar denser in nuts holds you better.
Which homemade cereal bar is low in calories?
Raw bars based on nuts are dense by nature: coconut oil and oilseeds weigh heavily. To lighten them, increase the share of dried fruit and flakes, reduce the fatty seeds and serve the ganache as a thin layer rather than a thick coating. Cutting small bars instead of large ones remains the most effective method.
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