Sweet Potato Bars

Are you looking for a healthier alternative to Thanksgiving dessert? Try these Sweet Potato Bars. There is sugar from the maple syrup, but this is a nutrient dense dessert and it is yummy! The sweet potatoes are an excellent source of carotenes and vitamins C and B6. Besides boosting antioxidants in the body, sweet potatoes help stabilize blood sugar levels and improve the response to the hormone insulin. 

​Prep time: 15 minutes
Cook time: 80 minutes plus 2 hours to chill

Ingredients:
Crust

• ¾ cup rolled oats
• ¼ teaspoon sea salt
• ½ teaspoon cinnamon
• ¼ cup unsalted pistachio nuts, shelled
• ¼ cup pecans
• ¼ cup oat flour
• ½ teaspoon orange zest
• 2 tablespoons maple syrup, grade B
• 2 tablespoons olive oil

Sweet Potato Layer

• 1 pound orange fleshed sweet potatoes
• 2 tablespoons maple syrup, grade B
• ½ teaspoon orange zest
• ½ teaspoon ground cardamom
• ½ teaspoon ground ginger
• 1/3 cup plain organic yogurt
• 2 large eggs
• freshly grated nutmeg

​Preparation:

1. Preheat oven to 375 degrees.
2. Prick the sweet potatoes with a fork and bake for about 40 minutes or until they are very soft. Allow them to cool. (I cooked them the night before to save time).
3. Lightly oil an 8-inch baking pan. Line the pan with parchment paper. Place the oats, salt, cinnamon, pistachio nuts, pecans, oat flour, and orange zest in a food processor.  Pulse until the ingredients are like a coarse meal. Add the maple syrup and olive oil. Continue to pulse until all the ingredients are evenly moist, but still crumbly looking.
4. Transfer the mixture to the prepared pan and press it evenly and firmly into the bottom. Bake the crust for 15 minutes or until set. Remove from oven, but keep oven on.
5. Meanwhile, peel the sweet potatoes and mash the flesh. Measure 1½ cups of mashed sweet potato and place into the food processor. Add the maple syrup, orange zest, cardamom, ginger, yogurt, and eggs. Process until smooth.
6. Pour the mixture onto the crust and smooth the top evenly with a spatula.
7. Sprinkle with nutmeg and bake about 25 minutes or until the filling is set and just beginning to pull from the sides of pan.
8. Allow to completely cool on a rack.
9. Chill in the refrigerator for at least 2 hours.
10. Cut into 16 squares. Store refrigerated in an airtight container for up to 4 days or freeze tightly wrapped for up to 2 months.

Notes: 

• For the oat flour, I used Bob's Red Mill Gluten Free Whole Grain Oat Flour.
• Maple syrup. Grade B is more complex and nutrient-dense. It is getting more difficult to find these days. I believe it may be due to the fact that we view a B rating as something less than, so many manufacturers are calling all maple syrup grade A. However, look for a dark robust color - that will be the one that you want. 
• The use of parchment paper made it so much easier to take these treats out of the pan.
• ​Enjoy!​

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Adapted from: Rebecca Katz, The Longevity Kitchen