sweet potato bars

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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.

  1. Pre-heat oven to 350 degrees Fahrenheit. Spray an 8″ x 8″ baking pan with cooking spray.
  2. 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.
  3. In a small bowl, whisk together flours, baking soda, spices, and salt. Set aside.
  4. 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.
  5. Add dry ingredients to wet ingredients and blend or mix until smooth.
  6. 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
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