Matcha oat bars with dates

Matcha oat bars with dates, rolled oats, almond butter and chia seeds – moist, filling and sweetened only with dates.

At a glance

• Serves 2
• Prep time: 15 min
• No cooking needed
• Total time: 15 min
• Calories: 210 kcal per serving
• Protein: 6 g
• Fat: 8 g
• Carbs: 28 g

Ingredients

• 100g Medjool dates
• 150g rolled oats
• 2-3 tbsp plant-based milk (only if needed)
• 50g almond butter
• 2 tbsp chia seeds
• 1 tsp matcha powder

Method

You’ll need: frying pan · blender · chopping board · knife · mixing bowl

1. Toast the rolled oats briefly in a dry frying pan until they smell lightly nutty, then leave to cool.
2. Blend the dates with the almond butter and matcha powder into a smooth paste you can shape.
3. Knead the paste with the oats and chia seeds in a bowl. If the mixture is too firm, work in a little plant-based milk.
4. Press the mixture into a tin lined with baking paper and smooth the top.
5. Chill the tin until the mixture is firm enough to cut.
6. Cut into bars and serve well chilled.

Good to know

When I need something quick before training, I like bars that are uncomplicated and still taste good. This version is soft, nutty and pleasantly, subtly bitter.

Swaps

Medjool dates → mashed banana or unsweetened apple purée (milder sweetness, moist binding) Plant-based milk → tinned coconut milk, diluted (creamier, usually fewer additives) Chia seeds → finely ground oats or coconut flour (also binds, without seeds) Almond butter → cashew butter or peanut butter with nothing added (just as creamy, nutty flavour)

Allergens

Contains almonds and, depending on the plant-based milk, may contain other allergens; because of its caffeine, matcha is only partly suitable for children, and in pregnancy a moderate overall caffeine intake makes sense. Contains: gluten (oats).

Frequently asked questions

What's in matcha apart from caffeine?

Matcha naturally contains catechins, mainly EGCG, as well as some L-theanine. The amounts vary a lot with quality and processing.

Why are dates different from refined sugar here, despite their fruit sugar?

Besides sugar, dates also bring fibre and small amounts of potassium and other micronutrients. They are still a sweet ingredient and provide concentrated carbs.

What's special about the chia seeds in these bars?

Chia seeds provide fibre and alpha-linolenic acid, a plant-based omega-3 fatty acid. They also absorb water, which changes the texture.

Do oats suit a sensitive digestion?

Many people tolerate oats well, partly because of their soluble fibre. If your gut is very sensitive or you're not used to this much fibre, a smaller portion may feel better.

What does almond butter provide nutritionally?

Almond butter mainly contains unsaturated fats as well as vitamin E, magnesium and some calcium. It is also energy-dense, which can be handy for small bars.

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