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Whole Wheat Date Bars

by Nour Zibdeh, RDN

Servings: 20 (1 Bar Per Serving)
Nutrition Facts
Serving Size 1 Bar
    
Amount per serving
Calories 220Calories from Fat 60
% Daily Value*
Total Fat 7g11%
 Saturated Fat 1g5%
 Trans Fat 0g 
Cholesterol 10mg3%
Sodium 60mg3%
Total Carbohydrate 38g13%
 Dietary Fiber 5g20%
 Sugars 21g 
Protein 4g 
 
Vitamin A0%
Vitamin C0%
Calcium6%
Iron8%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Ingredients

Dough:

3 cups whole wheat flour
¼ cup semolina
½ teaspoon baking soda
1 teaspoon baking powder
2 tablespoon ground fennel
2 tablespoon ground anise
1 tablespoon anise seeds
1 egg
1 teaspoon vanilla extract
½ cup olive oil
2 tablespoon rose water
1 cup 1% milk, at room temperature

Date Filling:

1.5 package pressed dates (Can be found in Middle Eastern ethnic stores. If you can't find those, use soft pitted dates and press/knead with your hands.)
1 teaspoon ground cinnamon
1 tablespoon olive oil

Directions

  1. To make the dough, mix all dry ingredients (from whole wheat flour to anise seeds) in a medium size bowl. Add the egg and the vanilla and try to incorporate. You might want to use your fingertips to do that.
  2. Add the oil and rose water and continue to incorporate with your fingertips. Pour in the milk and knead until you have a uniform dough ball. Divide in half.
  3. To prepare the filling, place the pressed dates in a microwave-safe bowl. Drizzle some olive oil and sprinkle the cinnamon. Microwave for 30-60 seconds, or until soft. Then knead until all three ingredients are well blended together.
  4. Brush a 9x13-inch baking dish with olive oil. Take one half of the dough and flatten it on your kitchen counter until it's big enough to cover the dish. Now flatten all of the dates and place on top of the dough. Repeat with the second half of the dough and place on top of the date layer. Use a roller and parchment paper, especially for the dates or else they will stick on your counter.
  5. Cut the bars. (I cut them diagonally but you can do any other size/shape you prefer.)
  6. Bake in a preheated 350°F oven for 45 minutes. Start broiler and broil on low for few minutes until golden.
  7. Serve hot, warm or cold.
Rate this article:  Average 5 out of 5

About the author:

Nour M Zibdeh RDN

Nour Zibdeh, RDN

Nour Zibdeh, MS, RDN, CLT, is a registered dietitian nutritionist in private practice in Northern Virginia.

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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