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Sweet Potato Bars

by | Nov 24, 2015 | Lighter Side, Recipes, Sweet Treats

Sweet Potato Bars
Serves 8
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Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
333 calories
43 g
48 g
15 g
7 g
3 g
133 g
205 g
12 g
0 g
11 g
Nutrition Facts
Serving Size
133g
Servings
8
Amount Per Serving
Calories 333
Calories from Fat 134
% Daily Value *
Total Fat 15g
23%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 48mg
16%
Sodium 205mg
9%
Total Carbohydrates 43g
14%
Dietary Fiber 4g
17%
Sugars 12g
Protein 7g
Vitamin A
163%
Vitamin C
3%
Calcium
7%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. Crust
  2. ¾ cup rolled oats (Bob’s Red Mill Gluten Free rolled oats)
  3. ¼ cup teff Flour or brown rice flour
  4. ¼ cup shelled unsalted pistachios
  5. ¼ cup pecans
  6. ½ teaspoon ground cinnamon
  7. ½ teaspoon grated orange zest
  8. ¼ teaspoon sea salt
  9. 2 tablespoons Grade B maple syrup
  10. 2 tablespoons extra virgin olive oil
  11. Filling
  12. 1 pound orange fleshed sweet potatoes – baked until tender
  13. 2 eggs, beaten
  14. 1/3 cup plain yogurt
  15. 3 tablespoons Grade B maple syrup
  16. ½ teaspoon orange zest
  17. ½ teaspoon cardamom
  18. ½ teaspoon ginger
  19. Freshly grated nutmeg, for dusting
Instructions
  1. Pre heat oven to 375 degrees, lightly oil and 8 inch baking pan
  2. To make crust – place the oats, teff flour, pistachios, pecans, cinnamon, orange zest, and salt in a food processor and pulse until the texture resembles coarse cornmeal.
  3. Add maple syrup and olive and pulse until ingredients are combined but still looks crumbly
  4. Transfer the mixture to the prepared pan and press it evenly and firmly into the bottom of the pan. No need to clean the food processor yet.
  5. Bake until set about 15 minutes
  6. For Filling: Scoop the sweet potato flesh into a bowl and mash it.
  7. Put 1 1/2 cups of the mashed sweet potatoes in the food processor ( reserve left overs for another use)
  8. Add the eggs, yogurt , maple syrup, orange zest, cardomom and ginger and process until smooth
  9. Pour the filling over the crust and smooth the top with a spatula. Bake for 25 minutes until filling is set and just beginning to pull from the sides.
  10. Let cool completely on a wire rack then cover and refrigerate for at least 2 hours before cutting into 16 squares.
Notes
  1. Have left overs because you thought about how much you were eating? Try these great Sweet Potato bars to use up your leftover sweet potatoes and get the kids to try something new. They are nutty and have a gluten free crust in addition they are nutrient dense and can help regulate blood sugars!
  2. Note: the flour can be changed to all-purpose flour if you don’t want to make them gluten free.
  3. Let me know how you like them.
Adapted from Rebecca Katz
beta
calories
333
fat
15g
protein
7g
carbs
43g
more
Adapted from Rebecca Katz
Mary Opfer Nutrition https://maryopfernutrition.com/