cinnamon and fall

It’s fall!

This is my favorite season.

It’s cold and crisp and the brown and red leaves crackle under your feet as you walk along. Fall is so cozy. Perfect for drinking tea and reading whilst rain pelts against the windows and you and safe and warm inside.

Fall smells like cinnamon.

And who doesn’t like cinnamon? Besides my dad, who insists that he likes it “when used appropriately,” but can sniff out the stuff a mile away. The only time he’s ever claimed to think it was being used appropriately was in carrot cake, and even then we’re not sure he was serious.

I think that fall goodies are definitely an appropriate use of cinnamon. Which is why there is copious amount of it in this week’s recipe.


While there is a lot of cinnamon in these delicious little treats, there is no grain, dairy, refined sugar, eggs, coconut, nuts or seeds.

Not like you’d know it though. applepotatobars

Maybe it’s just been a while since I’ve had anything like them, but these are downright delicious. They’d go perfectly with an afternoon mug of tea.

You’ll need (for 16 bars/8 servings):

1 banana

4 dates

1 TBSP + 5 tsp maple syrup

2 ½ tsp cinnamon + extra for sprinkling

1 tsp ginger

½ tsp nutmeg

½ tsp salt

1 LARGE sweet potato (or 1 ½ medium ones)

3 apples, 2 granny smith and one sweet apple (braeburn, macintosh, etc)

2 TBSP duck fat (butter, ghee, or coconut oil will also work)

Step one: cook the sweet potato. Poke it all over with a fork first. Then bake it in the oven until totally soft (an hour or so), or microwave it for 5-7 minutes on high, stopping to turn it every 90 seconds or so. Meanwhile, peel and slice the apples. Toss with 1 tsp cinnamon and bake flat on a baking sheet for about 10 minutes at 300 degrees until they dry out a bit. Don’t let them brown or burn! Once the sweet potato is cooked, cut it in half and use a large spoon to scoop the innards out into a bowl. Put the banana, dates, and 5 tsp maple syrup in a food processor and blend. Add the remaining spices, salt, and the duck fat and blend until smooth. Add this mixture to the bowl with the sweet potato and use a spatula to stir everything together really well. The ‘batter’ will be pretty thick. Line a loaf pan with parchment paper and pour the batter in, smoothing it out to all edges of the pan. Take the apple slices and lay them on top of the batter in two rows, overlapping the slices a bit. Sprinkle with cinnamon! Bake at 350 degrees for 20 minutes. Then mix the remaining syrup with 2 tsp water and pour over the top of the apples. Turn up the heat to 400 and turn the oven on broil. Put the pan back in the oven for another 5 minute until the apples start to brown. You’re done! Enjoy with your favorite tea!applebars


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