Fruit And Nut Bars – No Bake Recipe

If you’re looking for a simple and nutritious snack, these fruit and nut bars, a no bake recipe are the perfect choice. Combining the natural sweetness of medjool dates with a crunchy mix of nuts, seeds, and oats, this recipe delivers all the satisfaction of a traditional fruit and nut bar without the need for an oven. Ideal for anyone who loves making healthy recipes with whole, unprocessed ingredients, this bar is also an excellent example of a UPF-free recipe, which means no ultra-processed foods. Whether you’re seeking a breakfast on the go or an afternoon pick-me-up, this fruit and nut bar will keep you satisfied.

Why choose a no bake recipe?

No-bake recipes like this one are a time-saving, easy option for those who want homemade treats without the hassle. Since no baking is involved, you can quickly assemble this fruit and nut bar – no bake recipe and let your fridge do the work. No-bake treats also retain the full nutritional value of raw ingredients since they aren’t exposed to heat. Plus, for anyone following a healthy recipe or seeking a UPF-free recipe, this bar is a great alternative to store-bought options that often contain added sugars and processed ingredients. While not low calorie, it’s packed with nutrient-dense foods that provide long-lasting energy.

Are fruit and nut bars healthy?

This fruit and nut bar is a powerhouse of nutrients, making it a fantastic healthy recipe. The mixed nuts and seeds are rich in healthy fats, fibre, and plant-based protein, all essential for keeping you satisfied throughout the day. Oats offer complex carbohydrates, giving you a steady source of energy, while medjool dates provide natural sweetness and are packed with minerals like potassium and magnesium. Peanut butter adds a creamy texture and extra protein, and honey brings in a touch of sweetness without the need for refined sugar.

What makes this fruit and nut bar – no bake recipe healthier than store-bought versions is the absence of added sugars, preservatives, and processed ingredients often found in packaged bars. Many store-bought fruit and nut bars contain hidden additives like emulsifiers, refined oils, and artificial sweeteners, which can detract from their nutritional value. In contrast, this homemade bar is a UPF-free recipe, relying only on whole, natural ingredients. It’s free from ultra-processed foods, offering a purer and more nutritious snack without the unnecessary extras.

Do you have a diet restriction?

These fruit and nut bars are:

• Vegan (swap honey for maple syrup)
• Vegetarian
• Gluten Free
• Dairy Free
• Low GI
• Paleo
• Ultra Processed Food Free

Step 1: Soak, pit & blend dates

Start by soaking 1 cup (15-16) of medjool dates in hot water for around 20 minutes. This will soften them, making them easier to blend and ensuring they create a sticky consistency that holds the bars together. After soaking, remove the pits from the dates if they aren’t already pitted. Transfer the soaked dates to a food processor or blender and blend until smooth. Avoid adding extra water or liquid during this step, as the dates should be thick and paste-like, not runny.

Step 2: Crush the nuts

While the dates are soaking, slightly crush 1 ½ cups of mixed nuts. You can do this by placing them in a sealed plastic bag and gently pressing with a rolling pin or using the flat side of a knife. This step is key as it helps make the bars easier to slice, giving them a uniform texture without large chunks. Once the nuts are crushed, transfer them to a large mixing bowl. Add ⅓ cup of pumpkin seeds and ¾ cup of oats to the bowl. Mix these dry ingredients together thoroughly to ensure the seeds and oats are well distributed throughout the crushed nuts.

Step 3: Mix the no bake fruit and nut bars

Once the dates are blended, scrape them out of the blender and add them to the bowl with the dry ingredients. Then, add 2 tablespoons of peanut butter, 2 tablespoons of honey, and a pinch of salt to the bowl. Using a large spoon or spatula, mix everything together well. It will take a few minutes to get all the ingredients fully combined, but it’s important to keep stirring until the dates, peanut butter, and honey are evenly distributed throughout the nuts, seeds, and oats. The mixture should be sticky enough to hold its shape when pressed but not too wet or runny like cake batter. If it feels too dry or crumbly, you can add a little extra honey or peanut butter.

Step 4: Press into shape

Line a 9 x 5-inch dish or cake tin with baking paper, making sure the paper covers the base and sides of the tin so the bars can easily be removed later. Transfer the fruit and nut bar mixture into the tin. Using another piece of baking paper on top of the mixture to prevent sticking, firmly press the mixture down into an even layer. You can use a glass, the back of a spoon, or even a potato masher to help pack it in tightly. This step is crucial for ensuring the bars hold together well once chilled. Take your time pressing, as a solid, compressed mixture will give you clean, even slices later.

Step 5: Chill

After pressing the mixture into the tin, cover it with cling film or foil and move it to the fridge to chill for 2-3 hours. This chilling time allows the ingredients to firm up and set properly. If you’re short on time, you can speed up the process by placing the tin in the freezer for about 30 minutes. Once chilled and firm, remove the tin from the fridge or freezer and carefully lift the block of bars out using the edges of the baking paper. Slice the block into bars or squares with a sharp knife. For the best results, store the bars in an airtight container in the fridge for up to 2-3 weeks. To prevent them from sticking together, separate each bar with a piece of baking paper.

Variations

Here are some ways you can customise this fruit and nut bar – no bake recipe:

1. Swap Nuts: Use only almonds, pecans, or cashews instead of mixed nuts for different flavours.
2. Change the Seeds: Replace pumpkin seeds with sunflower seeds or flaxseeds for more variety.
3. Vegan Sweetener: Swap out the honey for maple syrup or agave to make it a fully vegan healthy recipe.
4. Dried Fruit Add-ins: Mix in raisins, dried apricots, or cranberries for an extra fruity punch.
5. Chocolate Topping: Add dark chocolate chips or drizzle melted dark chocolate on top for a richer flavour.

FAQ

1. Can I freeze these fruit and nut bars?
Yes! These bars can be frozen for up to three months. Just be sure to separate each piece with baking paper before freezing to prevent them from sticking.

2. How does this differ from regular granola bars?

This fruit and nut bar – no bake recipe uses whole, unprocessed ingredients and is a great example of a UPF-free recipe. Unlike many store-bought granola bars that contain refined sugars and other processed ingredients, these bars are made from natural foods.

3. Can I use crunchy peanut butter?
Yes, crunchy peanut butter works great in this recipe, adding even more texture to the bars.

4. How long will these bars last in the fridge?
Stored in an airtight container, these no-bake bars will stay fresh for 2-3 weeks in the fridge.

5. What if I don’t have medjool dates?
You can use regular dried dates, though you may need to soak them a bit longer to soften them up.

6. Can I add protein powder?
Absolutely! Add a scoop of protein powder to give the bars an extra nutritional boost.

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