Sweet But Healthful: Pecan, Coconut & Date Bars

by Sandra Cusick 11/29/2020

Photo by Polina Tankilevitch from Pexels

Looking for a healthful treat? One that will keep you energized when you need a boost? Or a treat for the kids to replace sweets or cookies? These scrumptious Pecan, Coconut & Date Bars might be just what you're looking for. Great for travel, camping or giving to friends and co-workers, they blend the buttery goodness of pecans with the natural sweetness of dates. Unsweetened coconut lends a touch of texture and bolsters the nutritional impact of these delicious bars.

Just Three Ingredients

In addition to a food processor, you'll only need:

  • 4 cups of pitted dates
  • 1 cup of pecans
  • A half cup of unsweetened, shredded coconut

    • That's it! That's the whole recipe.

    How to Make Your Bars

    Step 1. Place all three ingredients in your food processor and blend them together.

    Step 2. With a spatula, move the mixture from the food processor into an 8 × 8 × 2” baking pan. 

    Step 3. Press.

    Step 4. Presto! Simply cut the mix into bars of your desired size. No cooking necessary. 

    Nutritional Benefits

    Any time you are looking for a way to replace refined sugar or chocolate chips in recipes, think of dates. Natural sugar provides considerably more nutritional value than refined options.

    One date carries 20 calories, and this is one reason Pecan, Coconut & Date bars are a high-energy treat. While these treats are not a low caloric food, and are best made just for special occasions, the nut content means they support healthy metabolism. They also provide vital nutrients:

  • Shredded coconut: Shredded coconut is a festive touch, and it's much more. Mature coconut meat, the source of shredded coconut, contains those same antibacterial elements people obtain from coconut oil. And did you know coconut, in all of its forms, contains iodine — a natural balm for your thyroid gland?
  • Pecans: These richly scented nuts are troves of monounsaturated fats, the kind dietitians call good fats. These nuts also contain flavonoids, which are plant-derived nutrients. The naturally occurring plant sterols in pecans can boost the body's own immunities. Pecans contain zinc and calcium, along with thiamin, manganese and copper, too. They support bone health! At the same time they have no sodium and no cholesterol. Pecans are relatively light in carbs yet high in fiber. 
  • Dates: Whether you choose firm, amber Deglet Noor dates, or prefer the chewy and sweet Medjool, you'll be getting compounds that have anti-inflammatory properties. Dates don't just make your taste buds happy. They help replenish your iron levels, vitamin B-6, and fiber. Because fiber in food helps us feel full, just a few date bars can satisfy your appetite. Finally, dates are a powerful source of potassium (higher than bananas), so they support your muscle-building workouts and your good heart health.

    • So, enjoy your date bars and make some to share!

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    About the Author
    Author

    Sandra Cusick

    I am a Southern California native who knows the area very well! I've been serving my community for 15 years and have a passion for what I do. I am also a proud Air Force Mom! 

    Don't hesitate to call me if you have questions about how my business or services can make your life easier.

    I am also licensed in the state of Hawaii for my clients investment and vacation home needs.