How to: Snack Healthy – No Bake Energy Squares

Turns out, as you age, boundless youthful energy fades.

It’s basically robbery.

So now that I’m a grown up (and I use the term loosely) I recognize that fuelling my body the right way at the right time is key to maximizing my energy level.


A couple of weeks ago I played in a volleyball tournament that lasted the whole day. Being a good little dietitian, I brought lots of healthy fuel for the day. Thing is, there just wasn’t a ton of time to enjoy a leisurely vegetable and hummus platter.

I’ll admit, I got ‘hangry’ (hungry-angry) and as my hunger increased so did my competitive-psycho Erin behaviours.  I felt a little like I was starring in one of those Snickers commercials.


And then, my brilliant teammate offered me her own version of a Snickers – a homemade energy bar.

Disaster averted.IMG_5857

This recipe is a take on the one she made using ingredients you can find at any major supermarket.  I’ve never used dates in anything I’ve cooked/baked/made before and I’ll tell you, I’m hooked.

Even the most basic brand comes unsweetened and entirely preservative free.  A true ‘whole food’ that has a deep, rich sweetness.


These squares pack the energy in so a small square should do you for snack time.  You’ll be getting healthy plant based fats, carbohydrates, protein, fibre and a boost of antioxidant power from the natural cocoa powder.


If you’re looking for something with bang for your buck to tide you over during the afternoon slump, or a quick source of energy and protein post-workout, these are a home run.



No Bake Energy Squares

Serves Makes 16 squares
Prep time 10 minutes
Website Adapated from Tara Miller via


  • 1 ½ cup pitted dates (approximately 200g)
  • ½ cup tahini
  • ¼ cup natural cocoa powder
  • 1 tablespoon maple syrup
  • ½ teaspoon vanilla
  • ¼ teaspoon salt
  • ½ - ¾ cup water
  • ½ cup pumpkin seeds
  • ½ cup large flake oats
  • ½ cup unsweetened shredded coconut
  • ¼ cup sesame seeds


1. In a food processor, combine dates, tahini, cocoa powder, maple syrup, vanilla and approximately ½ cup water. Process, adding the additional water if needed until a somewhat smooth and very thick paste forms.
2. Transfer wet mixture to a bowl, add pumpkin seeds, coconut, oats and sesame seeds and mix with a spoon or with hands until well combined. The mixture will be quite sticky.
3. Transfer to a 9"x9" parchment lined baking pan. Spread and press mixture around the pan evenly. Place pan in freezer for at least an hour. Remove from freezer and cut into to 16 squares. Wrap individually if desired and refrigerate or freeze until ready to eat.