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Not-too-(sweet potato) oat to-go bars

February 1, 2012

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

Ingredients:

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

Directions:

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.

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6 Comments leave one →
  1. February 1, 2012 1:13 pm

    This recipe looks really nice. I really like to use veg in sweet baking.
    I am the opposite as I am trying to make a granola bar which is packed with nuts and seeds to take to work.

    Hopefully tonight I will try my recipe I have made but yours looks a nice alternative.

    • February 1, 2012 1:23 pm

      Thanks Shel! These would be wonderful with lots of nuts and seeds added in. I would definitely at least add walnuts next time!

      What do you use in your bars?

      ~Emily~

      • February 1, 2012 2:13 pm

        Im experimenting at the moment with whats going to work best but i like pumpkin seeds and walnuts 🙂
        Im trying to get a good mix to keep it sweet enough without being a bad snack for me.

        I have made courgette muffins before which people were a little scared of till they tried them!

  2. February 1, 2012 11:21 pm

    I am learning about so many new foods and cooking ideas from your blog! On my list to try: brewer’s yeast, chia eggs, and making homemade granola bars :o)

    • February 2, 2012 10:51 am

      Hi Emily!

      I’m so glad you are enjoying it! I will be posting another homemade granola bar recipe very soon. 🙂

      ~Emily~

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