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| Healthier, Lower-sugar Date & Oatmeal Bars with Blueberries Photo 24/5/17 |
Though a bit unfashionable now, the bars are high in oatmeal (labelled a wonder food) which helps lower cholesterol and maintain fibre levels.
That said, the Oatmeal, Date & Orange Bars are an indulgence - dried fruit packs a lot of sugar. They do, though, give a good energy boost after intense physical activity.
The original recipe was designed for large groups and provided too many tempting leftovers.
The revised version:
- replaces some sugar with unsweetened dried coconut
- reduces the amount of dates
- replaces some dates with blueberries to counteract sweetness and add goodness
- cuts the recipe one-third overall to provide fewer leftovers
- uses spelt flour instead of common wheat flour (though common wheat can still be used)
There's not much that could be done about the butter levels but we must all make sacrifices!
The bars will keep in an air-tight container for a week but frankly eating them on the day they are baked is an experience not to be missed.
Cost: £3.00
Feeds: 16-20 (recipe halves nicely)
Ingred:
170g/6oz pitted dates, chopped coarsely
1/2 cup water, incl juice of orange
1/2 tsp vanilla
zest and juice of small orange
1 cup/120gm/4.2oz rolled oats or Uber Granola (67 used English cup measures)
1 cup/142gm/ 5oz plain spelt (or common wheat) flour (a 50-50 mix with wholemeal is also good)
1 pinch salt
1/2 tsp baking soda
2/3 cup/127gm/.5oz light brown sugar less 2-3 tbsp
2-3 tbsp dried unsweetened coconut
3.8oz/110g butter, softened
couple of handfuls blue or other berries (opt)
Method:
1/2 cup water, incl juice of orange
1/2 tsp vanilla
zest and juice of small orange
1 cup/120gm/4.2oz rolled oats or Uber Granola (67 used English cup measures)
1 cup/142gm/ 5oz plain spelt (or common wheat) flour (a 50-50 mix with wholemeal is also good)
1 pinch salt
1/2 tsp baking soda
2/3 cup/127gm/.5oz light brown sugar less 2-3 tbsp
2-3 tbsp dried unsweetened coconut
3.8oz/110g butter, softened
couple of handfuls blue or other berries (opt)
Method:
- Pour boiling water over dates to remove preservatives; leave for 2-5 mins depending on how 'dry' the original dates are; drain
- Remove pips if necessary; also the tough stalk; chop coarsely
- Bring dates, water, orange juice & vanilla to the boil; turn down heat; simmer until mix is thick, gloopy and the dates have nearly broken down (maybe 10-15 mins) This step can be done a day in advance.
- Preheat oven to 350f/180c/170fan/gas4; line a 8x8 inch (20cmx20cm) tin with greaseproof paper
- If butter isn't completely soft, zap it in the microwave on high at 20 sec intervals until it is, or pop it into the pre-heating oven for a minute or so
- In a large bowl, blend dry ingred, making sure the sugar is lump free; stir in zest, distributing evenly
- Add butter; rub or stir together as if you were making crumble until butter is the size of peas
- Spread under two thirds of the crumble mix in the pan, levelling the top with the spoon or the bottom of a measuring cup
- Add the dates, spreading as you go; level with a spatula
- Scatter over blueberries, if using
- Cover with the final third of the oats, taking special care with the edges; cover the dates as evenly as you can
- Bake 30 mins or until beautifully browned; half-way through you may wish to bring the back of the pan to the front for even browning
- Place on a cooling rack; wait half an hour then use a sharp knife to cut into fingers or squares
Tips:
- If the budget doesn't stretch to blueberries, replace with coarsely chopped segments of orange, pith and membranes removed
- The Blogger has not yet tested spelt flakes instead of oatmeal but there is no reason why they would not work. You might have to add a touch more butter
More bars on NavBar: Recipes I/baking
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This recipe has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.
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