Not-too-(sweet potato) oat to-go bars
Remember not-too-(sweet potato) molasses muffins? Personally, I don’t think I could forget them!
Since we are trying to avoid many different foods at the moment, including most nuts, it is difficult to find granola bars which Ben and I can both eat, but it is very useful to have food we can take with us when we are working from the library, or just out and about. Therefore, I decided to try adapting the sweet potato molasses muffins to create healthy granola bars we could both eat. And I am very happy to report that they came out really well! I think they taste a bit like pumpkin pie in granola bar form.
The recipe for these bars is very similar to the muffins, other than substituting most of the flour with oats and leaving out the baking powder. I also added a courgette (US name: zucchini).
Not-Too-(Sweet Potato) Oat To-Go Bars
Serves: 12 good-sized granola bars
1/2 cup flour
1 1/2 cup whole rolled oats
1/4 cup granulated sugar
1/4 cup brown sugar
1/2 tsp nutmeg
1 tsp cinnamon
2 chia eggs (2 tbsp chia seeds, mixed with 6 tbsp water), or 2 regular eggs
approximately 1.5 cups baked sweet potato flesh (about 1 medium or 1.5 small sweet potatoes)
1 medium apple, grated
1 medium courgette (zucchini), grated
1/3 cup non-dairy milk (I used oat milk)
1 tbsp molasses
Bake, or microwave your sweet potatoes (or better yet, use left-over baked sweet potatoes if you have them). I think it works slightly better to wrap the sweet potatoes in foil and bake them in the oven, as they seem a bit dryer when microwaved, but either way works. You may need a bit more non-dairy milk if microwaving the sweet potatoes.
Preheat your oven to 180 degrees C (170 fan assisted) or about 350 degrees F. Prepare a baking pan (a shallow, rectangular baking/lasagna pan) by greasing it with a tiny amount of rapeseed/canola/sunflower oil. I probably used less than 1/2 teaspoon of oil, poured onto a paper towel, and then spread across the whole pan. Or, if you have non-stick baking paper, you could line the pan with this.
If you are making a vegan version of these muffins, mix your chia seeds with water and leave the mixture to gel for about 15 or 20 minutes while you start mixing up the rest of the ingredients.
When the sweet potatoes are finished cooking, scoop out the orange flesh and place it in a medium mixing bowl.
Mash the sweet potato, then add the rest of the wet ingredients, including the grated apple and courgette, and molasses.
In a separate bowl, combine the dry ingredients.
If using, add your chia egg into the wet ingredients once it has formed a gel, then add wet ingredients to dry and mix together.
Pour into your greased baking pan, and place in the oven for approximately 40-45 minutes, until the bars are firm and you can poke it with a toothpick and it comes out clean. Cooking times may vary slightly due to different varieties of oats and different thicknesses.
When the bars are cooled slightly, cut into pieces, wrap in cling film, and store in the fridge until you are headed out somewhere and need energy on the go.
Then, grab a bar, and enjoy!
IBS Note: I can’t let myself get too hungry, or else my stomach is ten times more sensitive. Therefore, having foods I can carry with me is really important, and oats and sweet potato are both good sources of soluble fiber which is great for my tummy.