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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Recipe
Fresh Cherry Crisp
Category: Holiday Recipes
Description: What says summer more than cherries?
This is a delicious cherry crisp made with fresh cherries instead of canned. It may take a little longer to make because you need to pit the cherries, but it is well worth it when you taste the finished product.

The nutritional benefits of cherries are pretty big, particularly when you consider their small size. Many of the health benefits of cherries are related to the natural chemical that gives them their color.

Anthocyanins give flowers, berries and other fruits the colors ranging from red to blue. Some of the best food sources of anthocyanins are red grapes, chokeberry, eggplant and, of course, cherries.
These pigments attract pollinators, act as a “sunscreen” and protect the plant from radicals formed by UV light, so they act as antioxidants. The antioxidant benefits are transferred to people when the fruits or vegetables are eaten.

Anthocyanins are also natural pain relievers and anti-inflammatories. They inhibit the production of COX-2 enzymes, as do over the counter and prescription pain relievers. Natural anti-inflammatories are believed to reduce the risk of many types of cancer. But, there are more nutritional benefits of cherries.

Cherries contain melatonin, another natural pain reliever and COX-2 inhibitor. Melatonin also helps to regulate sleep cycles and has been sold as a natural sleep aid. Reduced levels of melatonin have been associated with heart disease and increased cancer rates in night workers. The human body naturally produces melatonin, but primarily in darkness.
Constant artificial lighting present in most homes and work places reduces the amount of melatonin that the body produces. So, one of the health benefits of cherries to modern day man has to do with replacing some of the melatonin that has been lost to artificial light, unhealthy work schedules and unnatural sleep patterns. And, there are more nutritional benefits of cherries.

Cherries, like most fruits, contain vitamin C. The proven and suspected health benefits of cherries and other vitamin C rich foods are too numerous to be covered in this recipe.
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