Recipes · Canadian · Desserts
Date Squares
One serving has 284 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (38%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (89.3 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 25 g Dates
- 15 g Water
- 3 g Sugar
- 1 g Lemon juice
- 15 g Oats, rolled
- 10 g Flour, all-purpose
- 10 g Sugar, brown
- 10 g Butter, unsalted
- 0.2 g Baking soda
- 0.1 g Salt
Method
- Makes 1 square; multiply by 16 for a full batch. Simmer the chopped dates with the water, sugar and lemon juice for 8-10 minutes, mashing occasionally, until it forms a thick, jammy paste; cool slightly.
- Mix the oats, flour, brown sugar, baking soda and salt in a bowl, then rub in the butter until it forms coarse, crumbly clumps.
- Press half the crumb mixture firmly into a lined baking tin.
- Spread the date filling evenly over the base, then scatter the remaining crumb mixture on top, pressing lightly.
- Bake at 180 °C (350 °F) for 25-30 minutes until the top is golden.
- Cool completely in the tin before cutting into squares.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 284 kcal | 13% |
| Carbohydrates | 49.4 g | |
| Water | 25.8 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 3.6 g | 7% |
| Tryptophan | 0.04 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.25 g | |
| Lysine | 0.14 g | |
| Methionine | 0.06 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.17 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.17 g | |
| Histidine | 0.07 g | |
| Fat | 9.2 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 0.69 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.55 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 21.5 mg | |
| Calcium | 36.6 mg | 4% |
| Copper | 0.17 mg | 19% |
| Iron | 1.4 mg | 8% |
| Magnesium | 37.7 mg | 12% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 90.7 mg | 13% |
| Potassium | 256 mg | 5% |
| Selenium | 8 µg | 14% |
| Sodium | 99.4 mg | |
| Zinc | 0.74 mg | 9% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 1.2 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.44 mg | 9% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 27.4 µg | 7% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 10.7 mg | 3% |
| Vitamin A | 70.2 µg | 10% |
| Vitamin C | 0.39 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.32 mg | 2% |
| Vitamin K | 1.7 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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