Snacks

 

 

Sweet Potato Oatmeal Energy Bars 

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Description:
A really delicious good-for-you dessert.
It seems strange to add sweet potatoes to a bar but because I love sweet potatoes, this recipe caught my eye. Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables.
Sweet Potatoes Are Highly Nutritious -
The Health Benefits of Sweet Potatoes are that they contain vitamin A, vitamin C, manganese, fiber, B vitamins, potassium and even iron. In fact, Whole Foods considers sweet potatoes one of the healthiest vegetables we eat. A medium sized sweet potato contains more than your daily requirement of vitamin A, nearly a third the vitamin C you need, almost 15 percent of your daily dietary fiber intake and 10 percent of the necessary potassium. Sweet potatoes may even protect cigarette smokers and those who live with them from emphysema by virtue of its vitamin A, as cigarette smoke creates a deficiency of this vitamin. This deficiency may be one of the causes of emphysema. Quitting smoking would be best, but eating plenty of sweet potatoes while you work on it may save your life.


Ingredients:
Ingredients:

2 cups cooked, mashed sweet potatoes
1/4 cup maple syrup
1 1/2 teaspoons cinnamon, divided

1/4 cup maple syrup
1/4 coconut oil oil
1/4 cup water
2 cups rolled oats
1 cup chopped walnuts or raw unsalted nuts (almonds, and/or pecans)
1 cup whole wheat pastry flour

Option: Add some ¼ cup flax seeds or hemp heart seeds.
1/2 cup dried fruit (raisins, dates, cherries, blueberries, apples), chopped



Directions:
Instructions:

Preheat oven to 350 degrees.

Place sweet potatoes, maple syrup and 1 teaspoon cinnamon in a food processor and mix until smooth. Set aside.

In a medium bowl, mix oats, nuts, flour and 1/2 teaspoon cinnamon. Set aside. Mix maple syrup, oil, and water separately and add to dry. Mix.

Divide dough in half.
Oil an 8x8 baking dish and press half of dough in the bottom. Spread the sweet potato mixture over the dough evenly. Crumble the remaining half of dough evenly over the sweet potato. Press gently.
Bake for 20 minutes, until slightly crisp on top and golden. Let cool before serving.



Servings: 8


Nutrient Information:
They are high in vitamin B6. They are a good source of vitamin C. It helps accelerate wound healing. Produces collagen which helps maintain skin’s youthful elasticity Help us cope with stress. Help protect our body against toxins that may be linked to cancer. They contain Vitamin D and Iron. A good source of magnesium and also potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.


Special Diet: Vegetarian, Low Sodium


Category: Snacks

Submitted By: Maria Carr



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Baby Spinach, Tomatoes, Mixed beans with fresh balsamic herb dressing
Category: Side Dishes
Description: Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days.
Consuming beans adds significant amounts of fiber and soluble fiber to a diet, with one cup of cooked beans providing between nine to thirteen grams of fiber. Soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron.

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