Sweet Potato Hemp Seed Nut Bar
Healthy & Delicious Sweet Potato Hemp Seed Nut Bars for the Whole Family!
Make a healthy and delicious snack for your kids using these beautiful, colorful sweet potatoes! Sweet potatoes are rich in dietary fiber, aiding in constipation prevention and keeping you feeling full for longer, making them an excellent diet food. We’ve boosted the nutrition further by adding pumpkin and a variety of nuts. These bars are beneficial for growing children and those with weak constitutions, helping to strengthen spleen function and improve appetite. Including the pumpkin skin is also great for preventing osteoporosis. Shall we make these nutritious Sweet Potato Hemp Seed Nut Bars? ^^
Ingredients- 5 steamed sweet potatoes (medium size)
- 1/4 steamed pumpkin
- 1 cup muesli or puffed brown rice cereal
- 3 Tbsp perilla seed powder
- 2 Tbsp hemp seeds
- 2 Tbsp pumpkin seeds
- 6 pitted dates
Seasoning- 1 Tbsp honey
- 1 Tbsp honey
Cooking Instructions
Step 1
First, mash the steamed sweet potatoes and steamed pumpkin while they are still warm and free of lumps. You can adjust the ratio of sweet potato to pumpkin according to your preference.
Step 2
Prepare the additional ingredients for the nut bars: muesli (or puffed brown rice cereal), perilla seed powder, hemp seeds, pumpkin seeds, and dates. The seeds add a nutty flavor, and the dates provide natural sweetness and a chewy texture.
Step 3
Roughly chop the prepared pumpkin seeds; don’t chop them too finely, as this will add a pleasant texture when you bite into the bar.
Step 4
Also, coarsely chop the pitted dates, which will add sweetness and chewiness. If chopped too finely, they might not provide a distinct texture.
Step 5
In a large bowl, combine the mashed sweet potatoes and pumpkin with all the prepared additional ingredients (muesli/cereal, perilla seed powder, hemp seeds, chopped pumpkin seeds, chopped dates). Mix thoroughly with a spatula or your hands, ensuring all ingredients are evenly distributed and well-combined. This step is crucial for the bars to hold together.
Step 6
Line a baking sheet with parchment paper. Spread the mixed batter evenly over the parchment paper to your desired thickness. You can lightly score the surface with a knife to make cutting easier later.
Step 7
Bake in a preheated oven at 180°C (350°F) for about 20 minutes. Bake until the sweet potatoes and pumpkin are well-cooked and the nuts and seeds are lightly golden brown.
Step 8
Halfway through baking, carefully remove the oven and flip the mixture over for even cooking. Once flipped, lightly brush the top surface with honey and sprinkle with any remaining muesli or cereal. Return to the oven and bake for a few more minutes until golden and slightly crispy.
Step 9
Once baked, remove the Sweet Potato Hemp Seed Nut Bars from the oven and let them cool completely before cutting. Cutting them while warm can cause them to crumble. After they have cooled completely, cut them into desired portions and wrap each piece individually in plastic wrap for storage. Seeing my daughter enjoy these homemade nut bars with milk makes the effort of cooking truly rewarding! ^^
