SKINNIER OATMEAL DATE & ORANGE BARS, lower-sugar

A skinnier, healthier version of Oatmeal Date & Orange Bars is lower in sugar but just-as-nice as the original...

Healthier, Lower-sugar Date & Oatmeal Bars with Blueberries
Photo 24/5/17 

Oatmeal and Date bars were a favourite in school lunch boxes in Canada.  Because they're so easy to make and so good for you, they would follow kids through university, into early adulthood and eventually to parenthood.  

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. Pour boiling water over dates to remove preservatives; leave for 2-5 mins depending on how 'dry' the original dates are; drain
2. Remove pips if necessary; also the tough stalk; chop coarsely
3. 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. 
4. Preheat oven to 350f/180c/170fan/gas4; line a 8x8 inch (20cmx20cm) tin with greaseproof paper
5. 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 
6. In a large bowl, blend dry ingred, making sure the sugar is lump free; stir in zest, distributing evenly
7. Add butter; rub or stir together as if you were making crumble until butter is the size of peas
8. Spread under two thirds of the crumble mix in the pan, levelling the top with the spoon or the bottom of a measuring cup
9. Add the dates, spreading as you go; level with a spatula
10. Scatter over blueberries, if using
11. Cover with the final third of the oats, taking special care with the edges; cover the dates as evenly as you can
12. 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
13. 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 

Please leave a Comment in the box below

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.  

VEGAN CHERRY CHOCOLATE ICE CREAM, dairy-free, low-sugar, easy

This is the nicest, tastiest, healthiest ice cream; you won't believe there's no cream - just bananas...

Sensational creamy soft ice containing just cherries, banana & chocolate
'No-fat, utterly delicious AND healthy.  Unbelievable!'

This dessert is not just an excellent remedy for tummy troubles; it's also a sensational treat for all times.  It's stuffed with this year's crop of fat purple cherries and dark chocolate shards and is incredibly creamy and delightful. 

67 has been meaning for ages to test recipes for a cherry and banana soft ice cream which have been circulating on the net and this wonderful treat is the result.  

Bananas have creamy, easily digested flesh.  They're excellent at muting hunger pangs and helping to return the digestive system to order.  They're also naturally sweet so are perfect for low-sugar delights.  

If you ever thought you could't eat ice cream for health reasons, think again!

You'll be amazed how easy the recipe is BUT you do have to plan ahead.  The bananas and cherries have to be chopped frozen before you start.  

Cost: £2-£3, depending on choice of ingredients
Makes: 2-3 portions but recipe doubles easily

Ingred:

  2 small ripe but not black bananas, sliced and frozen
  1 cup pitted or chopped cherries, frozen (from fresh are best but supermarket frozen will be ok)
  splash fresh orange juice, milk or cream (opt).  OR cherry brandy/brandy/whiskey/chocolate based liquor (opt)
  1/2 tsp vanilla (opt)

  small handful fresh cherries
  50 gm dark chocolate, in shards
   
Method:

1. Peel and slice  bananas, lay them out on a ridged tray, freeze
   
2. Bag up and returned to freezer until ready to make the ice cream
3. Remove stalks from 1 cup cherries; cut off the fat sides (like prepping a mango) then chop the flesh surrounding the pits in small pieces.
   
4. Place the cherry pieces in a sealable freezer bag, making the layer as flat as you can by pressing out the bulges.
   
    
5. Freeze flat and store.
6. Making the ice cream: Prepare fresh cherries as in 3; set aside
7. Put frozen banana slices, frozen cherries  and a slosh of milk, cream or orange juice in blender; process until all is fully combined.  It should look like soft-serve ice cream. (See tips below)
8. Stir through fresh cherries and chopped chocolate distributing evenly for a rustic appearance; for something smoother, pulse until coarsely combined.  

Comments:
'This was a revelation.  I usually avoid ice cream because of the high fat and sugar content; this recipe manages to avoid all that.  I recommend this to all oldies, dieters and anyone wanting to eat healthily.  This will definitely be made again!'  Retired writer 
'It was absolutely brilliant - and totally  delicious!' Semi-retired consultant

Tips:

Tips:

• If your blender isn't very powerful , you may need to stop the machine a couple of times to push down the mixture to move it along.  The time this takes will unfortunately encourage the ice cream to melt and it will have to be re-frozen after the cherries and chocolate are added.  67 uses a smoothie maker instead of an ageing and not very efficient blender.
• the frugal can reduce the amount of 2nd stage fresh cherries and chocolate or not add them at all
• Cherries can be replaced by any other berries and the chocolate, by nuts or dried fruit. 

More fruit desserts in Recipes II on NavBar

Please leave a comment in the Box below

This recipes has been developed by B M Lee/ Bright Sun Enterprises and  may not be reproduced without the author's written permission.

SWOTTERS' TREATS: LOWER-SUGAR OATMEAL-DATE ENERGY BARS, good fibre

Oatmeal Date & Orange Bars went down like a storm when first posted but some found them way too sweet.  Here's a Skinnier, lower sugar but just-as-nice version...

Healthier, Lower-sugar Date & Oatmeal Bars with Blueberries
Maybe even more tasty than the original

The original recipe for these wonderfully energising Oatmeal Date Bars was designed for large groups and provided too many tempting leftovers for families or small gatherings.  

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/ordinary 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!

It was tested on tasters who raved over the first version; they loved each of the 3 subsequent versions including this 'final' product.

Cost: £3.00

Feeds: 16-20 (recipe halves nicely)

Ingred: (67 used English cup measures)

   6oz/170g pitted dates, chopped coarsely
   1/2 cup water, incl juice of orange
   1/2 tsp vanilla 
   
   zest and juice of small orange

   1 cup rolled oats or Uber Granola
   1 cup plain spelt (or common) flour;  a 50-50 white & wholemeal mix is good 
   1 pinch salt
   1/2 tsp baking soda
   2/3 cup light brown sugar less 2-3 tbsp
   2-3 tbsp dried unsweetened coconut 

    3.8oz/110g butter, softened 

     couple of handfuls blueberries

Method:

1. Pour boiling water over dates to remove preservatives; leave for 2-5 mins depending on how 'dry' the original dates are; drain
2. Remove pips if necessary; also the tough stalk; chop coarsely
3. 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. 
4. Preheat oven to 350f/180c/170fan/gas4; line a 8x8 inch (20cmx20cm) tin with greaseproof paper
5. 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 
6. In a large bowl, blend dry ingred, making sure the sugar is lump free; stir in zest, distributing evenly
7. Add butter; rub or stir together as if you were making crumble until butter is the size of peas
8. Spread under two thirds of the crumble mix in the pan, levelling the top with the spoon or the bottom of a measuring cup
9. Add the dates, spreading as you go; level with a spatula
10. Scatter over blueberries
11. Cover with the final third of the oats, taking special care with the edges; cover the dates as evenly as you can
12. 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
13. Place on a cooling rack; wait half an hour then use a sharp knife to cut into fingers or squares

Tip:

• If the budget doesn't stretch to blueberries, replace with coarsely chopped segments of orange with the 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.

                                                                  
                                                                      
                                                                               For more bars, go to Recipes II on NavBar 

Please leave a Comment in the box below

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.