Sweet But Healthful: Pecan, Coconut & Date Bars

by Marianna E Perez 04/11/2021

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

    Marianna E Perez

    Marianna E. Perez is a Real Estate professional with over 20 years of experience. A lifelong resident of South Florida, she keeps her finger on the pulse of the latest trends and movements in the real estate market. She offers clients top-notch guidance from start to finish, ensuring the entire process is seamless, efficient and rewarding. Prior to entering real estate, Marianna was Senior Vice President of Commercial Real Estate Banking at City National Bank of Florida. She provided strategic leadership facilitating profitable and efficient origination of real estate loans. Marianna was a trusted advisor to clients and to the bank growing a real estate portfolio to over $300 million. She is firmly committed to the philosophy “not quantity, but quality,” which she practices in both her personal and professional life. Marianna is a graduate of FIU where she earned a bachelor’s degree in business management. She is a member of the Miami Association of Realtors, a lifetime board member of the BASF (Builders Association of South Florida), a member of CREW (Commercial Real Estate Women), and ICSC (International Council of Shopping Centers). She is also involved with the Women’s Leadership Council (United Way TNC). In addition, Marianna has received these special industry accolades: Housing Hall of Fame inductee 2017 Builders Association of South Florida, Associate of the Year 2017 Builders Association of South Florida, Florida’s Best Awards Chair 2016 and 2004 Builders Association of South Florida, Vice President 2008 Builders Association of South Florida, President’s Award 2008 and 2003