If you haven’t tried buckwheat yet; you are missing out! Despite the name it is gluten-free and packed full of antioxidants and lots of fibre too, making these no bake buckwheat & hazelnut bars a fantastic healthy treat.
For this recipe, I haven’t used the buckwheat groats but buckwheat flakes instead. The flakes are a great swap for oats in many recipes, including this one. However, if you would prefer to use oats they would work equally well.
These energy bars are full of whole foods and are refined sugar free. Combined with hazelnuts, they taste a bit like a good for you Ferrero Rocher!
What is buckwheat?
Buckwheat is a gluten-free seed that is commonly used as more of a grain. It’s packed with lots of great nutritional benefits. It’s a complete plant-based protein, containing all nine essential amino acids. It’s high in fibre too. Buckwheat is also rich in essential minerals like magnesium, iron and zinc.
Commonly cooked as buckwheat groats, you can also cook with the flour as a replacement for wheat. Here, I’ve used the flakes, which are a great substation for oats.
What are some of the nutritional benefits of the ingredient of these No Bake Buckwheat & Hazelnut Bars
Buckwheat flakes
Buckwheat is a complete plant-based protein, containing all nine essential amino acids. It’s high in fibre and also rich in essential minerals like magnesium.
Hazelnuts
These nuts are high in healthy monounsaturated fats and a good source of vitamin E, a powerful antioxidant that supports skin health and reduces inflammation. They also contain magnesium and B vitamins, which are great for energy.
Maple syrup
A natural sweetener, maple syrup adds just the right amount of sweetness without the need for more refined sugars. It’s a good source of antioxidants and contains small amounts of essential minerals like manganese, zinc, and iron. Making the bars yourself means you can judge how much sugar you add.
Medjool dates
As you might have guessed, I’m a big fan of medjool dates! Yes, they are quite high in sugar. But unlike processed sugars they tend not to spike your blood sugar as much. That’s because they are high in fibre and key minerals such potassium.
Almond butter
Almond butter provides a rich and creamy texture that helps bind all the ingredients together. It is a fantastic source of healthy fats, particularly monounsaturated fats. It’s also packed with protein, making these bars quite filling too. It’s also rich in vitamin E. Try and ensure you use a natural nut butter with just nuts (and maybe a little sea salt).
Cacao powder
The lovely chocolately flavour in these bars comes from raw cacao powder. It is a great source of antioxidants (and unlike the more processed cocoa powder, cacao retains its natural antioxidants). Cacao also contains iron, magnesium, and potassium.
How to make an easy homemade chocolate
The topping is made with three simple ingredients and is refined sugar free. It takes minutes to make and is a great swap for dark chocolate. The ingredients are:
- Cacao powder
- Maple syrup
- Melted coconut oil
You simply melt the coconut oil then combine with the other two ingredients and mix well. Pour over the bars and leave to set.
This is a great recipe to add to your list of easy, no bake treats. It’s always good to have healthy snacks on hand when the kids get home from school, or when you just need a pick-me-up in the afternoon.
I hope you like them as much as I do!
Let me know in the comments below.
Recipe Tips
- I use quite a runny nut butter so if yours is a little thicker, add a little more. Alternatively, add a little water as you blend the base so that it is soft and sticky.
- If you prefer another nut or seed butter then please substitute with that. Just keep the quantities the same.
- My dates are also very soft. If yours are not, add some water as you blend or you can soak the dates in boiling water for about 20 minutes before you use them and then drain fully and follow the recipe as written.
- I make 12 large bars but you can make much smaller bars if you prefer.
- The tray I use is a silicone 12 bar mini loaf tray. Each mini bar is 9 x 4.5cm.
- If you would prefer to have a different topping – melted dark chocolate works as well.
If you enjoyed these no bake buckwheat & hazelnut bars, why not try:
No Bake Buckwheat & Hazelnut Bars
Ingredients
Base ingredients:
- 1½ soft medjool dates pitted (200g)
- ½ cup peanut or almond butter (120g)
- 2 tbsp maple syrup
- 3 tbsp cacao powder
- 1½ cups hazelnuts (210g)
- 1 cup buckwheat flakes or oats (100g)
- Pinch sea salt optional
Topping ingredients:
- 5 tbsp melted coconut oil
- 4 tbsp cacao powder
- 3-4 tbsp maple syrup
- Handful of chopped hazelnuts
Instructions
- Pit the dates and add to a food processor with the other base ingredients. Blend until smooth and well combined. It should be really soft and sticky. If it doesn’t seem sticky enough then add 1-2 tbsp of water and blend again.
- Separate into 12 pieces and press down into silicone tray (or cupcake tray/cases). Refrigerate whilst you make the topping.
- For the topping, mix the ingredients together and pour over the base. Top with some extra chopped hazelnuts. Refrigerate to set.
Notes
- These are best stored in the fridge.
- They will last for at least a week in the fridge.
- They can be frozen too and will last up to 3 months in the freezer.
- I make 12 large bars with this recipe but you can make much smaller bars or cups if you prefer.
- If you would prefer to have a different topping – melted dark chocolate works as well.
Hi Helen I don’t think I’ve seen the backbeat flights here in Australia?
Buckwheat flakes? If you can’t find them you can sub in oats or any other flakes like millet
Helen, I’ve never heard of Buckwheat flakes or oats in the US. Will buckwheat flour work?
It should yes. Or you could just use regular oats.