three ingredient date bites

Authorali
DifficultyBeginner

Description:
why is it ok to eat these high sugar 3-ingredient date bites? These little treats are made with dates, nuts, and coconut. There are no added sugars. The dates make them high in calories and sugar because 65-75% of a date’s weight is sugar. But the difference between this sugar and a spoonful of table sugar is that the sugar in dates comes with lots of other healthful nutrients. Dates are high in fiber, have a low glycemic index, and are very rich in minerals, including calcium, magnesium, phosphorus, potassium, iron, zinc, and selenium. They are also a good source of B-complex vitamins and are packed full of phytochemicals.
3-ingredient date bites (vegan, grain-free)
why is it ok to eat these high sugar 3-ingredient date bites? These little treats are made with dates, nuts, and coconut. There are no added sugars. The dates make them high in calories and sugar because 65-75% of a date’s weight is sugar. But the difference between this sugar and a spoonful of table sugar is that the sugar in dates comes with lots of other healthful nutrients. Dates are high in fiber, have a low glycemic index, and are very rich in minerals, including calcium, magnesium, phosphorus, potassium, iron, zinc, and selenium. They are also a good source of B-complex vitamins and are packed full of phytochemicals. Table sugar, on the other hand, is nothing but molecules of sugar. So the overall effect of these date nut bites is far more nutritious than eating a snickers bar.

Yields1 Serving
Prep Time6 minsCook Time14 minsTotal Time20 mins
 1 ½ cups pitted Mazafati dates
 one cup nuts (one-fourth cup pistachios, one-fourth cup walnuts, one-fourth cup pecans, one-fourth cup almonds)
 ½ cup unsweetened shredded coconut, plus 2 tablespoons for rolling
1

Preheat oven to 300F (160C).

2

Lay nuts out on a baking tray and place in the preheated oven for 10 minutes.

3

Remove nuts from the oven. Remove the pits from the dates and place in a food processor with the nuts and coconut.

4

Pulse until finely chopped and the ingredients form a ball. If they do not stick together, add 1 tsp water to the mixture.

5

Remove mixture from the food processor and roll into a long sausage shape, about 1.5" diameter. If it sticks to your hands, slightly wet your hands before rolling.

6

Sprinkle 2 tablespoons coconut on the counter and roll the date log into the coconut until coated all over.

7

Place on a freezable tray and pop in the freezer for 30 minutes. Remove from the freezer and slice into discs.

8

Store in the fridge for up to 1 week, or in the freezer for up to 3 months (I like to eat them straight from the freezer so I keep mine there).

Ingredients

 1 ½ cups pitted Mazafati dates
 one cup nuts (one-fourth cup pistachios, one-fourth cup walnuts, one-fourth cup pecans, one-fourth cup almonds)
 ½ cup unsweetened shredded coconut, plus 2 tablespoons for rolling

Directions

1

Preheat oven to 300F (160C).

2

Lay nuts out on a baking tray and place in the preheated oven for 10 minutes.

3

Remove nuts from the oven. Remove the pits from the dates and place in a food processor with the nuts and coconut.

4

Pulse until finely chopped and the ingredients form a ball. If they do not stick together, add 1 tsp water to the mixture.

5

Remove mixture from the food processor and roll into a long sausage shape, about 1.5" diameter. If it sticks to your hands, slightly wet your hands before rolling.

6

Sprinkle 2 tablespoons coconut on the counter and roll the date log into the coconut until coated all over.

7

Place on a freezable tray and pop in the freezer for 30 minutes. Remove from the freezer and slice into discs.

8

Store in the fridge for up to 1 week, or in the freezer for up to 3 months (I like to eat them straight from the freezer so I keep mine there).

three ingredient date bites

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