There are all kinds of veggies that make their way out during the fall season. Pumpkin is the all time favorite. It’s the king of the fall veggies. Everything turns pumpkin—POOF! Just like Cinderella’s carriage. There’s Pumpkin cereal, Pumpkin Spice Latte, Pumpkin Crackers,Pumpkin Stew, Pumpkin Biscotti, Pumpkin Ice Cream. The list goes on and on. One local market has over 22 varieties of pumpkin flavored products. Yes, 22! Over-kill? Well, I suppose they have to strike while the iron is hot.
For me, the fall is more about subtlety. No need to crack yourself over the head with pumpkin everything so that you’re sick of it by the Thanksgiving Day. Autumn lasts about 60 days. Sixty wonderful days of leaves changing, brisk winds and cozy sweaters. So what’s the rush?
The sweet potato is one of those veggies that doesn’t get its time in the spotlight as it should. It makes an appearance at the Thanksgiving table, but then it’s quickly gone. But why? What’s not to love about the sweet potato? Why shouldn’t they be a part of your healthy lifestyle?
In a one-cup serving, sweet potatoes have the daily recommended value of:
● 214% of Vitamin A
● 52% of Vitamin C
● 50% of Magnesium
● 36% of Copper
● 27% of Potassium
● 26% of Fiber
In addition:
● Has Anti-Inflammatory Nutrients
● May improve blood sugar regulation
● Filled with Antioxidants
Wow…all that and it tastes good! Score!
We’ve eaten sweet potatoes several different ways. Mashed, roasted, fried and even in pie. But what about a delicious breakfast bar? One filled with oats and quinoa?
Behold my Sweet Potato Quinoa Oat Bars. These little delights will have you in love well past the autumn season, well into winter!!! They are delicious, gluten free, and the quinoa is packed with protein to keep you fuller, longer. I can’t think of anything better!
Sweet Potato Quinoa Oat Breakfast Bar
Makes 16-18 Bars
Ingredients:
2 cups quick oats
1 ½ cups cooked quinoa
1 15 oz can sweet potato
3 ripe bananas
2 eggs
1/3 cup honey, raw organic
1/3 cup almond butter (or favorite nut butter-I used cashew)
2 tsps vanilla extract
1 ½ tsp baking powder
1 tsp cinnamon, heaping
½ tsp salt
½ tsp nutmeg
¼ tsp cloves
¼ tsp ginger
Optional:
½ cup walnuts or pecans, chopped
½ cup raisins
Procedure:
Preheat oven to 350 degrees. Line 8”x8” baking pan with parchment paper in the center only. Grease the sides.
In a large bowl combine the dry ingredients: oats, quinoa, baking powder, salt, cinnamon, cloves, ginger and nutmeg. Set aside.
In a second smaller bowl, mash bananas to a smooth texture. Set aside.
In a third bowl, whisk eggs together until scrambled. Add vanilla, honey, nut butter and sweet potato puree; combine. Add mashed bananas to wet mixture and blend together (a spatula works best).
**TIP**Steps 2 and 3 and be combined if using a blender. Add all wet ingredients to blender. Blend for 20-30 seconds on medium speed until all ingredients are combined. The only difference is you will get a smoother texture, since the banana will become pureed instead of smashed.**
Now combine the wet and dry mixtures together. Batter should not be too runny. If it is, add more quinoa or oats until desired texture.
Bake for 25-30 minutes until bars are golden brown and firm to touch. Remove and let cool completely in baking pan. Cut into 16-18 squares. May store in fridge for up to 4 days or freeze.
These can easily be made into muffins. I use silicone liners, but traditional liners will work as well. The batter typically makes 16 muffins, but you can make them smaller if you’d like, just reduce the baking time.
These are so easy to make and so satisfying! I usually make large batches of them and freeze.
They warm up perfectly in the microwave, or thaw in the fridge overnight.
Remember to give thanks to the sweet potato as well. Don’t let pumpkin have all the fun!!!
Happy Baking!
