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Sticky Fruit and Oat Squares

Makes 12 squares.

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    Dairy and gluten free, these squares are good as a snack or as a fibre-packed, grab-and-go breakfast.

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    Sticky Fruit and Oat Squares

    Ingredients

    • 15 pitted Medjool dates, coarsely chopped
    • 1/2 cup (125 mL) boiling water
    • 1 tsp (5 mL) vanilla extract
    • 1/2 tsp (2 mL) grated orange peel
    • 1/2 tsp (2 mL) ground ginger
    • 1 cup (250 mL) organic rolled oats
    • 1/2 cup (125 mL) hemp hearts
    • 1/2 cup (125 mL) pumpkin seeds
    • 1/2 cup (125 mL) chopped almonds or pistachios
    • 1/2 cup (125 mL) mixed dried fruit, such as raisins, cranberries, blueberries, or cherries

    Nutrition

    Per serving:

    • calories218
    • protein7g
    • fat9g
      • saturated fat1g
      • trans fat0g
    • carbohydrates36g
      • sugars24g
      • fibre5g
    • sodium3mg

    Directions

    01

    Place dates in bowl of electric mixer. Pour boiling water over top. Add vanilla, orange peel, and ginger. Let stand 10 minutes.

    02

    Preheat oven to 350 F (180 C). Line 8 or 9 in (20 or 23 cm) square baking pan with parchment paper.

    03

    Using paddle attachment, beat date mixture until mashed and evenly mixed. Beat in oats, hemp hearts, pumpkin seeds, almonds, and dried fruit.

    04

    Press mixture into pan and smooth top. Bake until firm and edges are golden, 25 to 30 minutes. Cool, then cut into squares. Refrigerate for up to 5 days or wrap individually and freeze for up to 3 months.

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    This recipe is part of the Naturally Sweetened Desserts collection.

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    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.