My dad received a new cookbook/”diet” book yesterday, Sweet Potato Power. I use “,” around diet because I believe this book prescribes more of a lifestyle change instead of a diet, but I have not ventured into reading this part of the book (yet). I have only looked at the section of the book dedicated to recipes centered around sweet potatoes, and the dessert recipes really have my mouth watering. Last night, I made a batch of so good-for-you Sweet Potato Bars. These bars are reminiscent of pumpkin bars, as sweet potato has a similar flavor to pumpkin; spices such as cinnamon and cloves add warmth and depth; and the bars are moist and have a dense, yet spongy, texture. Unlike pumpkin bars, however, (my recipe, at least) these bars contain no fat and no refined sugar, and I do not feel guilty after eating two!
Sweet Potato Bars recipe slightly adapted from Sweet Potato Power
- approximately 1 cup sweet potato purée (This amount of purée will require a medium-sized sweet potato. A little more or a little less than 1 cup is okay.)
- 2 eggs
- 1 teaspoon vanilla extract
- 1/3 cup honey*
- 1/2 cup whole wheat pastry flour
- 1/2 cup oat flour
- 1/2 teaspoon baking soda
- 1 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/4 teaspoon cloves
- 1/4 teaspoon coarse salt
*This amount of honey does not yield a very sweet bar; I liked the sweetness of the bars with this amount, but my dad would have liked the bars sweeter. Adjust amount of honey according to your preference.
- Pre-heat oven to 350 degrees Fahrenheit. Spray an 8″ x 8″ baking pan with cooking spray.
- To make sweet potato purée:
- Bake sweet potato that has been pierced with a fork or knife in a microwave until a knife can easily be inserted and removed.
- Allow baked sweet potato to cool.
- Once sweet potato is cool, roughly cut it into large pieces (Cutting sweet potato into large pieces will help purée it.). Add pieces to a blender or food processor and purée until smooth. (The skin of pieces should either be completely broken down or in “specks.”). The pieces may also be added to a bowl, and a hand blender be used to purée.
- In a small bowl, whisk together flours, baking soda, spices, and salt. Set aside.
- Add eggs, vanilla, and honey to the blender or food processor with sweet potato purée. Blend until smooth. If a hand blender was used to make sweet potato purée, a hand mixer may be used to incorporate eggs, vanilla, and honey.
- Add dry ingredients to wet ingredients and blend or mix until smooth.
- Spread batter into prepared baking pan, and bake for 25-30 minutes or until an inserted knife or toothpick comes out clean.
Update 6/9/12: I have been enjoying these bars all week as energizing snacks or guilt-free, satisfying desserts. Below is (approximate, minimal) nutritional information for these bars. I calculated the nutritional information using this website. These bars contain many more vitamins and minerals than listed below, but I chose to only highlight Vitamin A and Iron because these bars contained more Vitamin A than any other vitamin or mineral listed, and iron is an important mineral for me to consume.
Approximate Nutritional Information for One Bar, Servings: 9
- Calories: 155.5
- Fat: 1.6 g
- Carbohydrate: 23.1 g (Dietary Fiber: 2.2 g; Sugars: 12.4 g)
- Protein: 3.3 g
- Vitamin A: 28.1 % DV
- Iron: 5.6 % DV
Approximate Nutritional Information for One Bar, Servings: 12
- Calories: 86.6
- Fat: 1.2 g
- Carbohydrate: 17.3 g (Dietary Fiber: 1.6 g; Sugars: 9.3 g)
- Protein: 2.5 g
- Vitamin A: 21 % DV
- Iron: 4.2 % DV