There is a huge misconception out their that nuts make you gain weight. It is just that, a misconception. Nuts are full of healthy fats, which have been proven to help you feel full, and that’s one major thing that helps with losing weight. The more satisfied you are, the less you are likely to snack excessively or overeat.

Nuts are also very good for the body in general. They have a high amount of Omega-3, which has been proven to be beneficial for the brain and heart. They are also low in sugar, which makes them a healthy alternative from the chocolates and candy that most people snack on. This lowers the amount of sugar in your system and helps to prevent Type 2 diabetes, which is a common problem for those that are overweight.

This nifty little bar has 23.2 net carbs and 4.9g of protein per little square of yummyness. There is no refined sugar but must be taken in moderation. It makes a nice little dessert after a fancy meal. You can also try sprinkling chopped nuts or unsweetened coconut on top before setting it in the freezer.

Layered Nut and Date Bars Recipe

By kimmy Published: July 25, 2014

  • Yield: 25 squares
  • Prep: 20 mins

Calories: 230 | Fat: 11.4g | Protein: 4.9g | Carbs: 28g | Fibre: 4.8g | WW Points: 6



  1. Line a 8x8 square baking pan with unbleached parchment paper and set aside.
  2. In your food processor add the first 5 ingredients. With a spatula, press the mixture onto your prepared baking pan.
  3. Place the almond flour, almoond milk, maple syrup and nutritional yeast flakes in the food processor and pulse until the ingredients come together. It will look like pizza dough. Press this mixture over the crust.
  4. Place the dates, water and salt in your food processor. Pulse until you obtain a spreadable mixture. You may have to add a bit more water if it is not a spreadable consistency. Add the chopped peanuts to this layer and with a spatula spread the caramel mixture over the middle almond layer.
  5. Place the top layer ingredients in a microwavable dish and microwave for 30 seconds intervals until the coconut oil as melted and the ingredients are liquified. Spread this mixture over the caramel layer and freeze until set. About 3-4 hours.
  6. Take the mixture out of the square pan and cut into squares. Keep candy in the freezer and thaw for 5-10 minutes before eating.
  7. NOTE: If your dates are a bit dry when you make the caramel layer you can soaked them up for 10 minutes before placing them in the food processor.