Name: Raw Vegan Chocolate Date Bars with Hemp
Prep time: 15 min
Total time: 15 min
Ingredients: 2 cups dates (pitted); 3/4 cup cacao powder (fair trade); 1/2 cup hemp hearts; 1/4 cup cacao nibs; 1 tsp salt (optional); 1/4 cup water; 1/4 cup shredded coconut (unsweetened, optional)

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I am all about the minimal ingredient recipes. I love that these raw chocolate date bars can be made with as little as 4 ingredients, and they are naturally refined-sugar-free, gluten-free and vegan. A simple healthy dessert recipe that can be made in batches, and frozen for later – when you need that sweet treat.

The best thing about making raw desserts is that they are naturally free of refined flour and refined sugar. Most of the time they are sweetened with dates, which are not only a great natural sweetener, they are also packed full of fibre and potassium. Here is my recipe for a Raw Chocolate Date Bars which rivals my other favourite raw chocolate date bar recipe, this favourite Raw Chocolate Brownie with Caramel Icing.

Ingredients for Raw Date Bars: Dates, Hemp, Cacao Powder, Cacao Nibs, Coconut, Salt

Why I Made These Raw Chocolate Date Bars

These Date Bars Are Simple To Make

This healthy snack is as easy as soaking the dates, then adding all the ingredients to a food processor. Press the mixture into a pan and let set in the fridge before cutting into desired bar size.

These Are Healthy Date Bars

The dates are packed full of soluble fibre, which has been shown to help regular blood sugar and cholesterol levels. Cacao and cacao nibs are naturally high in flavonol antioxidants (see my post Raw Chocolate Brownie for more information on the antioxidant content of different forms of chocolate), and hemp is one of the best plant-based sources of protein (see my post Hemp Milk Nutrition & Hemp Milk Recipe for more information on hemp).

The Health Benefits of Chocolate

Cacao contains polyphenol antioxidants which may have the potential to prevent heart disease. These flavonoids are the antioxidants that are commonly found in fruits, vegetables, tea, wine, and coffee. See post on Raw Chocolate Brownie for more information on the antioxidant content of different forms of chocolate.

This is a 4-Ingredient Snack

I love the simplicity of this healthy snack which can be made with as little as 4 ingredients. The salt and coconut topping are completely optional and can be omitted.

Soak the dates in hot water to soften them for at least 1 hour.

Tips On Making These Raw Chocolate Date Bars

Making These Date Bars Without A Food Processor

If you don’t have a food processor, you can chop the dates before soaking them to make them easier to blend with the other ingredients. After the dates have soaked for at least 1 hour, mash them with a fork until they are smooth. Then you can add the remaining ingredients and mix until well combined. The resulting date bar will be more textured, but will still hold together and be just as delicious.

Soaking The Dates

Soaking the dates helps the mixture blend more smoothly, but is not necessary. If you have a quality food processor or Vitamix you can skip this step if you are short on time. You may need to add an additional 2 tablespoons of water to help the mixture blend.

Which Pan To Use

If you don’t have a small 6 x 6-inch pan, you can use any larger pan and just press the mixture into your desired shape. As an example, if you have a 9 x 9-inch pan, you can put the mixture in the middle and spread it to your desired thickness – knowing that the mixture will not reach the edges of the pan.

Add all ingredients to a food processor.

Notes Making These Raw Chocolate Date Bars

Making These Date Bars Only 4 Ingredients

The coconut topping and added salt are completely optional and these date bars taste great without them. You can also omit the cacao nibs or hemp hearts (not both). See below for alternatives for these ingredients.

Alternatives to Hemp Hearts

I love hemp hearts because they add some protein, which is helpful to stabilize blood sugar levels. The natural sugar from the dates will spike your blood sugars (some peoples more than others), so the addition of some protein (or fat) will help dampen this. Hemp hearts are smooth, and break down nicely once processed – sunflower seeds work as an alternative both for their smooth texture and blood sugar stabilization.

Alternatives to Cacao Nibs

Cacao nibs are basically cocoa beans that have been chopped up, with no additional processing (see my post Two Ingredient Raw Chocolate Recipe. They are great because they add a little crunch as the cacao nibs keep their texture through the processing. To keep the crunch factor without cacao nibs, try adding some whole nuts such as almonds, walnuts or pecans, halfway through the processing – once the dates have already been mostly broken down.

Flavour Variations

You can use this recipe as a base and try these different flavour combinations

Chocolate Orange Date Bar: Add 2 tablespoons fresh orange juice in place of the water and the zest of one orange (organic is best)
Mint Chocolate Date Bar: Add 10 drops of peppermint essense to the ingredients before blending
Lavender Chocolate Date Bar: Add 2 tablespoons of fresh lavender to the ingredients before blending
Rosemary Date Bar: I love this combination of rosemary and chocolate, with a pinch of salt. Add 2 tablespoons of fresh rosemary or 1 tablespoon of dried rosemary to the ingredients before blending.

Purchasing Fair Trade Cacao

Fair Trade and Rainforest Alliance both provide training programs for farmers which have led to higher yields, better quality cocoa, and subsequently more income to farmers. I’ve referenced the importance of considering the welfare of farmers in this post – Have a Heart – Ethical Chocolate.

Want Some More Healthy Snack Recipes?

Looking for some more sweet and healthy snack recipes? Try these favourites:

Want Some More Healthy Chocolate Recipes?

Chocolate is my favourite go-to dessert. Try some of these favourite chocolate recipes:

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4.2 from 5 votes

Raw Vegan Chocolate Date Bars with Hemp

A simple and healthy treat that can be enjoyed any time of the year. Simply add all ingredients to a food processor and blend until smooth. Feel free to play around with the ingredients, it also tastes great with walnuts in place of hemp hearts.

Prep Time15 mins

Setting Time30 mins

Total Time15 mins

Course: Dessert

Cuisine: Canadian

Keyword: date and nut bars, healthy date bars, raw bars recipe dates

Servings: squares

Calories: 200kcal

Author: Rachel @ The Conscious Dietitian

Ingredients

2 cups dates pitted
3/4 cup cacao powder fair trade
1/2 cup hemp hearts
1/4 cup cacao nibs
1 tsp salt optional
1/4 cup water
1/4 cup shredded coconut unsweetened, optional

Instructions

Soak your dates in hot water for at least an hour. This helps soften them for the blending process.
Drain the dates, reserving the water. Add all of the ingredients except for the coconut into a good quality food processor. Add 1/4 cup of the date soaking water during the processing to help the mixture blend. Process until smooth.
Line a 6 x 6" pan with baking paper and press mixture down firmly into it, using your fingers to make sure it is even. Sprinkle with shredded coconut if using, pressing it into mixture slightly. Let the date bars set in the fridge for about 30 minutes to firm up. Cut into 9 even squares before serving.

Notes

Making These Date Bars Only 4 Ingredients

The coconut topping and added salt are completely optional and these date bars taste great without them. You can also omit the cacao nibs or hemp hearts (not both).