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Sweet Potato Bars
 
Description

These bars remind me of the lemon bars I used to make as a kid, probably because this is a treat any youngster would like. Thankfully, this treat is a little more healthful, with a nutty, gluten-free crust and a filling based on nutritionally outstanding sweet potatoes, which are loaded with antioxidants and can help regulate blood sugar levels. These bars are so nutrient dense that a small portion will leave you completely satiated, and the flavors are so delightful that you’ll be blissfully aware of every bite.

-Rebecca Katz, author of the "The Longevity Kitchen" cookbook.

 
Ingredients

Crust:
3/4 cup rolled oats

1/4 cup teff flour or brown rice flour
1/4 cup shelled unsalted pistachios
1/4 cup pecans

1/2 teaspoon ground cinnamon

1/2 teaspoon grated orange zest

1/4 teaspoon sea salt
2 tablespoons Grade B maple syrup
2 tablespoons extra-virgin olive oil

Filling:
1 pound orange-fleshed sweet potatoes, such as garnet yams, baked until tender
2 organic eggs, beaten

1/3 cup organic plain yogurt

3 tablespoons Grade B maple syrup
1/2 teaspoon grated orange zest

1/2 teaspoon ground cardamom

1/2 teaspoon ground ginger
Freshly grated nutmeg, for dusting

 
Instructions
  1. To make the crust, preheat the oven to 375°F.
  2. Lightly oil an 8-inch square baking pan.
  3. Put the oats, teff flour, pistachios, pecans, cinnamon, orange zest, and salt in a food processor and pulse until the texture resembles coarse cornmeal.
  4. Add the maple syrup and olive oil and pulse until the ingredients are evenly combined but the mixture is still crumbly looking.
  5. Transfer the mixture to the prepared pan and press it evenly and firmly into the bottom of the pan. No need to clean out the food processor.
  6. Bake for about 15 minutes, until set.

Keep the oven on. Meanwhile, make the filling:

  1. Scoop the sweet
potato flesh into a bowl and mash it.
  2. Put 1 1/2 cups of the mashed sweet potatoes in the food processor (reserve any leftovers for another use). Add the eggs, yogurt, maple syrup, orange zest, cardamom, and ginger and process until smooth.
  3. To assemble and bake the bars, pour the filling over the crust and smooth the top with a spatula. Sprinkle with nutmeg.
  4. Bake for about 25 minutes, until the filling is set and just beginning to pull from the sides of pan.
  5. Let cool completely on a wire rack, then cover and refrigerate for at least two hours before cutting into 16 squares.

Cook’s Notes: You can bake the sweet potatoes in advance and store them in the refrigerator for up to 3 days.

Prep Time: 15 minute
Cook Time: 40 minutes, plus two hours for chilling
Storage: Store in an airtight container in the refrigerator for up to
four days or tightly wrapped in the freezer for up to two months.


Makes 16 bars

Per Serving: (2 bars per serving)
Calories: 120
Total Fat: 5 g (1 g saturated, 2 g monounsaturated)
Carbohydrates: 16 g
Protein: 3 g
Fiber: 2 g
Sodium: 55 mg

Recipe courtesy of The Longevity Kitchen, by Rebecca Katz, MS

 

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