Apple, Leek, and Sweet Potato Crock Pot Soup with Vegan Pumpkin Bars

apples

Fall is a great time of year. Jeans, sweatshirts, pumpkin spice lattes, apples, pumpkin carving, hay rides, leaves and I could continue! After buying a ton of apples from the apple orchard, sweet cheeks and I made some crock pot recipes and homemade vegan pumpkin bars while little dude napped. I will start with the health benefits:

Health Benefits of Apples

  1. Rich source of phytochemicals
  2. Epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, and diabetes
  3. Apples have been found to have very strong antioxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol
  4. Apples contain a variety of phytochemicals, all of which are strong antioxidants

Health Benefits of Leeks

  1. One cup of leeks, about one leek diced, boasts 1,484 international units of vitamin A, which is 64 percent of the daily intake for women and 49 percent for men
  2. High in vitamin k, which is important for regulating blood flow
  3. Lutein and zeaxanth found in leeks contribute to healthy eyesight

Health Benefits of Sweet Potatoes

  1. Full of calcium and potassium
  2. High in vitamins A and C
  3. Antioxidants found in these potatoes have anti-inflammatory properties
  4. Low glycemic food.

apple sweet potato soup

Apple, Leek and Sweet Potato Soup Ingredients:

  • 3 apples (diced about 1 in. with peel on)
  • 4 sweet potato¬†(diced about 1 in. with peel on)
  • 1 leek diced
  • 1/2 onion
  • 2 tsp cinnamon
  • tsp pumpkin spice
  • dash of nutmeg
  • dash of cloves
  • Fresh sage
  • Salt and pepper to taste
  • 5 cups of chicken broth

crockpot

Directions

  1. Place the apples, onion, sweet potatoes garlic and spices into the crock pot and cover with the chicken broth
  2. Cook on high for 5 hours
  3. Add the fresh sage with about 5 minutes left.
  4. With an immersion blender, blend all the ingredients in the crock pot
  5. Freeze leftovers

Vegan Pumpkin Bars

Ingredients:

  • 1 cup of canned 100% pumpkin
  • 1 apple
  • 3 cups of oats (gluten-free oats)
  • 1/2 tsp baking soda
  • dash of salt
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • tsp pumpkin spice
  • 1/2 tsp cloves
  • 2 tsp vanilla extract
  • 1/2-3/4 cup of homemade applesauce (dice apple, throw in a pan with a little water and bring to a boil. Add a dash of cinnamon and maple syrup. Cook until apples are extremely soft and puree with immersion blender or throw in your blender and puree)
  • 1/2 cup raw cane sugar, raw honey, or maple syrup (your choice!)
  • 1 tbsp coconut oil
  • 1/2 cup Vegan chocolate chips or dark chocolate chips

vegan oatmeal pumpkin bars

Directions:

  1. Pre-heat oven to 350
  2. Line 8×11 baking dish with parchment paper or grease with coconut oil
  3. Place oats in a food processor and blend into oat flour
  4. In a medium bowl, combine oat flour, baking soda, baking powder, salt and spices
  5. In a large bowl, mix together sugar, vanilla, oil and applesauce until well combined
  6. Add in oat flour mixture
  7. Fold in chocolate chips
  8. Bake for 20 minutes

I adapted this recipe from Ambitious Kitchen. She has delicious recipes!

Enjoy!

Lou Lou

Sources:

Harvard School of Public Health

Institute of Medicine

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