Food & Nutrition Child Developement
Recipe: No-Bake Coconut & Date Energy Bars
This easy- no-bake recipe is for mummies who need some much needed inspiration for make- ahead healthy, power packed snacks for your little ones lunch boxes!
Why is this good? Here's why!
Dates are a great source of many minerals (such as calcium, iron, phosphorus, sodium, potassium, magnesium, zinc) and vitamins ( thiamine, riboflavin, niacin, folate, vitamin A and vitamin K). They also have have high levels of soluble fiber, which is essential in promoting healthy bowel movements in children.
Dates also contain selenium, manganese, copper and magnesium, all of which are integral to healthy bone development. The high level of iron is beneficial for fighting anemia and increasing energy and strength, while decreasing feelings of fatigue and sluggishness.
In short, they have exactly what is needed to support your child's busy days!
- 1 cup breakfast Cornflakes
- 1/2 cup Pine nuts / or / roughly chopped Almonds
- 1 cup unsweetened Dessicated coconut
- 2 cups seedless Medjool dates, roughly chopped
- 4 to 5 dried Apricots (optional), roughly chopped
- 1/2 tsp Honey
- 3 tbsp white Sesame seeds, toasted
1. Heat a non-stick pan and toast the Cornflakes for a few minutes until they're super crunchy. Transfer the toasted cornflakes into a bowl and use the same pan to toast the chopped nuts. Add the toasted nuts to the toasted cornflakes. Stir the dry mix and set aside. Next, toast the desiccated coconut until it is lightly golden. Transfer into a separate bowl to cool.
2. Using a food processor on the 'pulse' setting, chop up the cornflakes and nuts till they form a coarse powder. Add the dates - a small handful at a time- and pulse after each addition until well combined. As they're incorporated into the mix, the stickiness of the dates will begin to bind the mixture.
3. With the basic mix done, add the dried chopped apricots ( if using) and the toasted coconut to the food processor and 'pulse' to incorporate. Although it binds extremely well, this mixture is surprisingly non-sticky, and pulls away from the sides of the food processor very easily!
4. Next, line a baking tray/ glass casserole with non-stick baking paper. Scoop the mixture in and work quickly using your hands to flatten the mix to form a uniformly thick slab (about 1/2" thick). Cover the casserole and chill the mix in the refrigerator for about 30-45 minutes.
5. While the mixture chills, toast the white sesame seeds in a non-stick pan until lightly golden. Brush the honey lightly, over the top of the chilled fudge and gently pat the toasted sesame seeds onto the top. I also love to scatter some extra un-sweetened coconut flakes because they taste great and look so lovely!
6. Holding the edges of the baking paper, extract the fudge from the container. Using a sharp knife, divide into squares or rectangles. Store in an air-tight container in the refrigerator for upto 2 weeks!
About the Author:
Tanya Soman is the founder & head chef at Fusspot & Foodie, a Singapore based kids-focussed food start-up and mum to 5 year old Keya. When she takes a break from juggling her various roles as a mum, wife and entrepreneur, Tanya will most likely be found reading to her little girl in an animated voice, teaching herself origami, dreaming about the hillside B&B she hopes to own and reminding her goofy dog-child Sherlock that crayons & Lego are not real food!
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