Salmon with caramelised shallot mayo

Nutrition (Per Bar, based on 12 bars)

Note: Nutritional info calculated using gluten-free oat flour and pure maple syrup.

Ingredients

For the Sweet Potato Purée:

• 1 large orange-fleshed sweet potato (about 12 oz / 340g) — yields ~1 cup mashed

For the Bars:

• 1 cup (240g) sweet potato purée (see instructions below)

• 1/3 cup (107g) pure maple syrup (grade A dark robust preferred)

• 1/4 cup (60g) coconut oil, melted (or unsalted butter)

• 1 tsp pure vanilla extract

• 1 cup (120g) oat flour (certified gluten-free if needed)

• 1/2 cup (60g) almond flour (or more oat flour for nut-free)

• 1 tsp baking powder

• 1/2 tsp baking soda

• 1/2 tsp fine sea salt

• 1 tsp cinnamon

• 1/4 tsp ground ginger

• 1/8 tsp nutmeg

For the Topping:

• 1/3 cup (40g) pecans, roughly chopped

• 1 tbsp turbinado sugar (optional, for crunch)

Equipment Needed

• Baking sheet

• Fork or potato masher

• 8×8 inch square baking pan

• Parchment paper

• Mixing bowls

Instructions

Phase 1: The Roast (High Intensity for 1 min, then Zero)

Intensity Level: Low (Oven does the work)

1. Preheat your oven to 400°F (200°C) . Line a small baking sheet with foil.

2. Prick the sweet potato all over with a fork (about 8-10 pricks). Place on the baking sheet.

3. Roast for 40-45 minutes, until the potato is very soft and leaking a little caramelized syrup. Do not skip roasting—boiling adds water and ruins the chewy texture.

4. Remove and cool until handleable, about 20 minutes. Then peel off the skin (it should slip right off). Mash the flesh with a fork until completely smooth. Measure out 1 cup (240g). Save any extra for your morning oatmeal.

Phase 2: Mix & Bake (Medium Intensity)

Intensity Level: Moderate (Focused mixing, then resting)

1. Reduce oven temperature to 350°F (175°C) . Line your 8×8 pan with parchment paper, leaving overhang on two sides for easy removal.

2. In a large bowl, whisk together the 1 cup sweet potato purée, maple syrup, melted coconut oil, and vanilla until completely smooth.

3. In a separate small bowl, whisk the oat flour, almond flour, baking powder, baking soda, salt, cinnamon, ginger, and nutmeg.

4. Pour the dry ingredients into the wet. Stir with a rubber spatula until just combined. The batter will be thick and sticky—like a dense cookie dough, not a cake batter. Do not overmix.

5. Transfer the batter to the prepared pan. Use damp fingers or a spatula to press it into an even, flat layer. It will be a thin layer (about 1/2 inch thick)—this is correct.

6. Sprinkle the chopped pecans and turbinado sugar evenly over the top. Press them in lightly with your palm.

7. Bake for 25-28 minutes. The edges should be golden brown, the top firm to the touch, and a toothpick inserted in the center should come out mostly clean (a few moist crumbs are fine; wet batter is not).

8. Critical Step: Let the pan cool on a wire rack for 30 minutes at room temperature. Then transfer to the refrigerator to cool completely for another 30 minutes. These bars must be fully cold to set their chewy texture. Cutting them warm will result in crumbles.

Phase 3: Slice & Serve (Low Intensity)

1. Once cold, use the parchment overhang to lift the entire block out of the pan.

2. Place on a cutting board. Use a sharp knife to cut into 12 bars (3 rows x 4 rows). For clean edges, wipe the knife clean between each cut.

3. Let bars come to room temperature for 10 minutes before serving (the flavor is fuller this way). Or enjoy cold—they taste like a healthy candy bar.

The Last of the Recipe (Storage & Shelf Life)

Because these bars are low in moisture and contain no dairy (if using coconut oil), they have excellent keeping qualities.

• Counter (Airtight): 3 days. Keep in a cool, dry place away from sunlight.

• Fridge (Airtight): Up to 2 weeks. The texture actually improves—they get chewier. Place a paper towel in the container to absorb any condensation.

• Freezer: Up to 3 months. Wrap individually in parchment, then place in a zip-top bag. To thaw: Leave on the counter for 15 minutes or microwave for 20 seconds.

Pro tip: These bars are excellent slightly warmed. Microwave a chilled bar for 12 seconds—the pecan topping toasts up again, and the sweet potato becomes almost jammy.

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Recipe Card Summary (For Printable Version)

Yield: 12 bars
Prep: 15 mins | Roast: 45 mins | Cool: 50 mins | Bake: 28 mins
Difficulty: Easy
Dietary: Gluten-Free option, Dairy-Free, Refined Sugar-Free

Nutrition per bar: 185 cal | 26g carbs | 4g protein | 8g fat | 3g fiber | 12g sugar