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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Gluten-Free Homemade Bars Homemade bars with Dried Fruits and Nuts
Category: Gluten-Free
Description: Whole grains are part of a healthy diet and brown rice is among one of the healthiest grains. Did you know that over three billion people worldwide depend on rice for over half of their daily calorie intake? Brown rice is a source of many beneficial nutrients and is more nutritious than white rice.
Some healthy benefits of brown rice flour:

High in Fiber - Prevents colon cancer, Prevents weight gain, Reduces the risk of developing metabolic syndrome.

Promotes Cardiovascular Health - Lowers bad cholesterol, Slows down the production of plaque in the arteries, Protects against heart disease, Contains many antioxidants

Fights the growth production of cancer cells - Contains lectin which has anticancer properties.
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Promotes Bone Health - Contains manganese and magnesium which are essential for bone health.

Excellent Source of Selenium - Selenium is essential to good health. It improves the immune system against bacterial and viral infections, against cancer cells and herpes virus, cold sores, and shingles. Not only it benefits the skin when healing, it helps prevent cellular damage and aids in the regulation of thyroid hormones.

Contains B Vitamins - The B complex group plays various roles in the body's ability to produce energy. It boosts the metabolism, helps maintain healty skin, hair and muscle tone, enhance immune and nervous system function and reduces the risk of heart disease and cancer.
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