Berry Crumble Bars made with Date Sugar
As a Holistic Nutritionist and practitioner, I promote and recommend a diet that consists of (mostly) organic whole foods, that are high in nutrients, unprocessed, and limited in refined sugars. However, eating healthily doesn’t mean life must be completely devoid of sweetness. I believe that balance is key to living well, and having sweet treats that you enjoy from time to time is important. When it comes to enjoying and baking sweet treats for yourself or your family, I recommend incorporating an unrefined, whole-food, natural sweetener like LIVA as a sugar alternative so you can satisfy that sweet tooth and still feel good afterward.
What is Date Sugar?
For thousands of years, dates have long been enjoyed as a sweet and nutritional food, especially in the Mediterranean and the Middle East. Dates are considered one of the oldest cultivated fruits in the world, fossil evidence indicates that dates go back at least 50 million years ago.
Unlike refined sugar which is derived from cane or sugar beets and is highly processed. LIVA Date sugar is solar dried for 2 days and grinned into a powder. Which means, it retains nearly all the nutrients dates offer (except for Vitamin C). It’s a whole fruit sugar with nothing added or stripped, it even retains its high fibre and antioxidants properties.
Date sugar should not to be confused with date palm sugar or also called “palm sugar”. Date palm sugar is made from the sap of the date palm tree, while date sugar is made from the fruit of the tree itself.
What are the Health Benefits of Date Sugar?
Antioxidants: Date sugar contains antioxidants (such as beta carotene, lutein, and zea xanthine) that have been known to protect cells against oxidative damage from free radicals. These three antioxidants also protect the eyes and protect against cataracts and macular degeneration. In fact, date sugar is known to contain the highest antioxidant content of any sweetener, including natural sugars like coconut, honey and maple syrup.
Fibre + Glycemic Index: Date sugar is lower on the glycemic index than traditional sugars. It is also lower in fructose than most sweeteners, which means it won’t cause insulin levels to spike. Whole date sugar (like LIVA Foods) retains its fiber content, which buffers sugar absorption, making it a better option for those watching their blood sugar levels.
Vitamins and Minerals: Date sugar is simply dehydrated dates; therefore, this does not result in any loss of their mineral content.
Anti-Bacterial Effects: A recent study shows that date syrup also has an antibacterial effect. The study conducted by the Society for General Microbiology, showed how prepared date syrup could prevent the growth of several bacteria – including Staphylococcus aureus, Escherichia coli, Enterococcus spp and Pseudomonas aeruginosa.
LIVA Date Sugar and Date Syrup are suitable for many diets, such as raw vegan, vegetarians, celiac, the Mediterranean Diet and Paleo, to name a few. It is also non-GMO, Organic and Kosher.
Why I Use Date Sugar:
When it comes to natural sugar alternatives, I love LIVA Date sugar
LIVA is an ethical, Canadian, family-owned brand.
Contains no additives, colours or preservatives, just ethically sourced dates.
Contains 1 g of fibre per 5g serving (compared to other sugars with 0g of fibre)
LIVA date sugar is a pure, organic and all-natural whole-food sugar alternative made with care, using only one ingredient: Dates.
Contains more antioxidants than cane sugar, honey, maple syrup or agave
Date sugar is simply ground whole dried fruit, it contains all the fruit’s nutrients -vitamins, minerals, antioxidants, and fibre
How to use Date Sugar
You can find LIVA date products as a date sugar or syrup. It’s packed with a delightful caramel flavor and is great for baking and cooking.
LIVA Date Sugar can be used as a substitute for brown sugar, for a similar malty-sweet flavour. It can be used as a sweetener in all your favorite recipes, including hot drinks, oatmeal, baked goods, sauces, and marinades.
Berry Crumble Bars
These bars are
Gluten free
Vegan
Refine sugar free
High in Fibre
Ingredients
· 2 1/2 cups rolled oats (divided)
· 1/2 cup almond flour
· 1/4 cup coconut oil
· 1/3 cup of LIVA date sugar
· 1/3 cup applesauce
· 1 teaspoon baking powder
· 1/2 teaspoon salt
For the Filling
· 3 cups mixed berries (1 cup each of sliced strawberries, blueberries and raspberries) fresh or frozen
· 3 tablespoons arrowroot powder
· 2 tablespoons lemon juice
· 2 tablespoons LIVA date sugar
Instructions:
1. Preheat oven to 350°F. Line an 8×8 square baking pan with parchment paper and set it aside.
2. Add two cups of rolled oats to an upright blender, or food processor fitted with a metal “s” blade, pulse the oats until ground down into a flour. Transfer to a large bowl, add the remaining 1/2 cup rolled oats and the rest of the crumble ingredients. Using a spatula or your hand combine the ingredients until the dough begins to stick together.
3. Measure a heaping 1/2 cup of the dough for the topping and set aside. Spread the remaining dough evenly into the prepared pan. Press firmly and flatten into the bottom, sides, and corners. It may help to slightly oil or wet your fingers or spatula.
4. Wipe out the food processor and add the fruit. Pulse until the fruit is broken down into small pieces. Transfer to a mixing bowl and add the arrowroot powder and lemon juice.
5. Spread the filling evenly over the crumble crust. Take the remaining crumble dough and use your fingers to break it up evenly over the fruit filling. Gently push the crumble dough into the filling to set. Bake for 40-45 minutes, or until the top is golden brown and filling is bubbling. Let the bars cool completely before slicing
Recipe Inspired by Nourished by Nutrition Blog
