Boil the sweet potato over medium-high heat until very tender, about … Be sure to use certified gluten-free oats to keep this Baked Oatmeal. I have to double the recipe now every time I make it! If you gave this Healthy Sweet Potato Oatmeal a try, I would love for you to leave a comment and review below. I used only ⅓ cup of maple syrup, if you like your oatmeal really sweet, you can up that to a full ½ cup or even cut back on sugar by cutting the maple syrup to ¼ cup. I often see people eat pre-packaged oatmeal regularly. This Sweet Potato Oatmeal was inspired by my recipe for Sweet Potato Casserole, as sweet potatoes are a perfect, albeit unexpected healthy addition to breakfast. The sweet potato filling itself focuses on the natural sweetness of the sweet potatoes. Add comma separated list of ingredients to exclude from recipe. If you like your oatmeal very sweet use ½ cup maple syrup/brown sugar. https://amindfullmom.com/healthy-baked-sweet-potato-oatmeal This is so totally perfect for Fall! We really liked this and will definitely be making again! Mix mashed sweet potatoes, milk, eggs, and vegetable oil together in a separate bowl until well blended. In a small bowl combine sweet potat-“oats”, banana, almond milk, cinnamon and salt. Only change I made was to substitute Almond Milk (original unsweetened) instead of dairy milk. A perfect serving of pecans in every bite. Baked Sweet Potato Oatmeal. This will depend on your size of potato. Preheat oven to 400°F (200°C). I use it to grease the pan and then mix it with the remaining ingredients. It was such a warm and satisfying breakfast - the perfect start to a busy day! 1 tsp. Instructions To roast your sweet potato, preheat oven to 400 degrees F (204 F) and cut sweet potato in half and lightly coat with olive oil. Next, in a new bowl mix all of the oatmeal topping ingredients until combined well. Anyway, in the end the mass of the sweet potato and the banana far outweighed the mass of the oatmeal and the whisky. For the casserole: In a large bowl, whisk together the flaxseed meal and water. Great recipe. You may think that putting sweet potato in oatmeal is a bit of odd. ; Remove from oven and allow to cool to the touch. Read more. A wonderful breakfast treat using oats and sweet potatoes! Bake in preheated oven until oatmeal has set and the top is golden brown, about 30 minutes. cinnamon. Puncture sweet potato 3-4 times with a knife and bake in 400 degree oven for about an hour, or until soft. Raisins or dried cranberries would also add a little more sweetness. Mix together milk, maple syrup, vanilla, egg, cinnamon, nutmeg, sweet potato puree, baking powder, flax, remaining coconut oil, and salt together until well combined. Pour your sweet potato mixture into a greased 9×13 pan. I've made this several times and my whole family loves it. Ingredients 2 cups mashed sweet potato* ($1.33) 2 large eggs ( $0.54) 1/4 cup brown sugar ($0.08) 1 tsp vanilla extract ($0.84) 1/2 tsp ground nutmeg ($0.05) 1/2 tsp cinnamon ($0.05) 3/4 tsp salt ($0.04) 1 tsp baking powder $0.06 ($0.06) 2 cups milk ($0.75) 3 … Good Morning Ailene! Use 1 cup pure pumpkin puree (not pumpkin pie filling) in place of the sweet potato puree. this link is to an external site that may or may not meet accessibility guidelines. By Kristen Chidsey | 14 Comments | Published September 6, 2019 | Updated September 3, 2020 *This post may include amazon links. Prepare the crumble: Mix together Domino ® Golden Sugar, Domino ® Light Brown Sugar, flour, oats, cinnamon, and salt for the streusel in a bowl while the potatoes bake. Information is not currently available for this nutrient. 305 calories; protein 7.8g; carbohydrates 44.8g; fat 11.1g; cholesterol 48.9mg; sodium 457.6mg. And it reheats and even freezes beautifully, so I often make a double batch. I made the recipe exactly as written except didn't add nutmeg because I didn't have any. Bake the potatoes the night before, then mash them in the morning with banana, cinnamon, and a pinch of salt like Peanut Butter Runner does. Will try adding more milk or changing the oats. organic green apple, finely diced (1 cup once diced) 1 c. water. Learn how your comment data is processed. Baking steel cut oats is a bit different than regular oats. In a medium bowl, whisk together milk, sweet potato puree, egg white, and vanilla extract. Bake for 20 minutes, or until oatmeal is puffed and set. Nutritional information (without maple syrup and pecans): You can use melted butter in place of the melted coconut oil. Pour dry ingredients into wet and stir until combined. Grease a 2 quart or 8 inch square pan with butter or coconut oil. I'm Kristen. The sweet potato pairs perfectly with the crunchy & sweet pecan topping. Pre-packaged oatmeal is loaded with preservatives and added sugar. Allrecipes is part of the Meredith Food Group. Or omit both the coconut oil or butter for a lower fat oil. Preheat the oven to 350 degrees. So it was more like warm bananay sweet potato whisky soup with oats. Sweet potatoes and maple syrup are folded into hearty, healthy oats and baked to perfection for an easy, healthy oatmeal recipe. Bake your sweet potato casserole at 350° for 40-45 minutes. 1/4 tsp. sweet potato, finely diced (2 cups once diced) 1 lg. Lightly grease an 8x8-inch baking pan. Pulse until the mixture gets very smooth, adding a tablespoon or 2 of milk along the way to help it blend. Required fields are marked *. Feel free to omit it--it will still be delicious! I am so glad to hear how much you all enjoy it and it helps you feel like you can keep your goals. This oatmeal is a great recipe to make the night before and store in the refrigerator. Don't miss out on these additional breakfast sweet potato recipes, Sweet Potato Breakfast Hash, Stuffed Breakfast Sweet Potato, and Sweet Potato Pancakes. I love nothing more than to share with you delicious solutions for your hungry family. Lightly grease an 8x8-inch baking pan. 1/4 c. coconut shreds. But bottom line, this baked oatmeal recipe is delicious and it is a fun change-up from traditional oatmeal. Active Time: 15 minutes Bake Time: 30-40 minutes Servings: 4-6 ish. Pour sweet potato mixture into oat mixture and mix well. Your email address will not be published. Your email address will not be published. A sweet potato overnight oats parfait is the perfect cure for boring breakfast. Mix together milk, maple syrup, vanilla, egg, flaxseed, coconut oil, sweet potato puree, baking powder, salt, cinnamon, and nutmeg together until well combined. Preheat oven to 350 degrees. Add bananas to the pan (with their skins on) and roast an additional 15 minutes, until sweet potatoes are tender and banana skins are black. https://www.bucketlisttummy.com/sweet-potato-blueberry-baked-oatmeal You can use brown sugar in place of the maple syrup. The sweet potato not only enhances the texture but it lends itself to a sweetness balance that is spot on. Peel and chop sweet potatoes into chunks. Vegan Sweet Potato & Apple Baked Oatmeal. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. © Copyright 2021, 15 Instant Pot Recipes to Power You Through Whole30, 20 Meatless Monday Ideas That Everyone Will Love, 14 Hearty, Comfort Food Casseroles Starring Winter Squash, Our 25 Best Hot and Cheesy Dips Got Serious Game, 25 Beloved Bread Recipes From Grandma's Kitchen, 10 Banana Bundt Cakes to Make with Excess Bananas, The Best Comfort Foods to Get You Through Flu Season, 12 Recipes to Turn Extra Chicken into Healthy Main Dish Salads, 12 Vegetable-Friendly Side Dishes for the Mediterranean Diet, 19 Hearty Meatless Soups and Stews To Keep You Warm This Winter, 10 Vegan Bowls Packed with Veggies and Grains, 20 Recipes for the Super Bowl for Two People, Nutrition Allow to rest for 10-15 minutes before slicing and serve with additional maple syrup and chopped nuts if desired. Bake for 25-30 minutes, until oats are tender and moisture has been absorbed. Preheat oven to 350 degrees F (175 degrees C). Is the coconut oil listed in the ingredients for greasing the pan or is it supposed to be added to the mixed ingredients? I love hearty, healthy entree soups, and a bowl of this southwestern sweet potato-soup really satisfies. Topped with toasted pecans and drizzled with maple syrup to serve. Preheat the oven to 350°C (180°C). Add in oats and stir until oats are well incorporated. Your daily values may be higher or lower depending on your calorie needs. 3/4 c. culinary coconut milk (or other nut milk of choice) 1 TBSP coconut oil. I plan to freeze individual potions and pop in the microwave for a quick breakfast. Nutrient information is not available for all ingredients. Congrats! Expert Tips to Get More from Your Instant Pot. Advertisement THANK YOU FOR YOUR SUPPORT. Definitely give this one a try!! Using the recipe I have developed for Baked Carrot Cake Oatmeal which uses steel cut oats, I would adapt this recipe the following: I believe that making a wholesome family meal does not need to be hard or expensive! Bake for 45 minutes. Grease a casserole or pie dish (I used a 9.5-inch pie dish). Was good with a drizzle of maple syrup. This was incredibly salty...one tsp salt was way too much. That makes me so happy thanks for sharing Denay! YAY!!! I did not add the salt but it tasted great to me. Serve warm with maple syrup and/or chopped pecans. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved, The ingredient list now reflects the servings specified. Drain water and mash potatoes, then set aside to cool some. Instead of cinnamon and nutmeg add in 1 and ½ teaspoons pumpkin pie spice OR 1 teaspoon cinnamon, ¼ teaspoon ground ginger, and ¼ teaspoon ground nutmeg. I baked it in an 11 x 8 inch rimmed cookie sheet sprayed with cooking spray for the full 30 minutes. Bake for 40-45 minutes or until oatmeal is warmed through and set. This baked oatmeal is thick and hearty and almost slices up like cake. Made This & traditional breakfast casserole for Christmas thinking ‘I love sweet potatoes & it will keep me on track with my eating goals’ everyone loved this!!!! Beat the sweet potatoes with an electric mixer and add to a 9X9 baking dish. Spread evenly across sweet potatoes. BLAH! The sweet potato flavor is subtle and a perfect compliment to the oatmeal. Holy oatmeal batman! The comforting warmth of freshly baked oatmeal, paired with the naturally sweet, sweet potato makes for a wonderful combination. Mix sweet potatoes, milk, eggs and oil together in a separate bowl until well blended. I used old fashioned oats for these recipes, but quick-cooking oats work as well. Instant Pot Chicken Breast (Fresh or Frozen). Serve with a drizzle of maple syrup and if you’re a peanut butter fan like me…a generous spoonful of peanut butter. Use a fork to prick sweet potatoes on all sides. Add to a lined baking sheet and roast for 30-40 minutes. Percent Daily Values are based on a 2,000 calorie diet. Amount is based on available nutrient data. If you have ever heard of Amish Baked Oatmeal, this recipe is very similar to that--just flavored with sweet potatoes instead and a few of the heavier ingredients have been swapped out for healthier choices. Toss in the chopped pecans. Spices and sweet potato transform boring oatmeal into something fantastic! Add the sweet potato, applesauce, maple syrup, brown sugar, blackstrap molasses, vanilla extract, cinnamon, ginger, nutmeg and cloves. Hi Patty! You saved Sweet Potato Baked Oatmeal to your. Let me share with you tips and tricks to help you make healthy eating a reality for your family in the chaos of life and on the constraints of a budget. Assemble the oatmeal up to baking and cover and refrigerate overnight (or up to 24 hours in advance.). I substituted an equal amount of applesauce for the oil and as another reviewer suggested added some vanilla. Follow the instructions for the remaining ingredients and bake time. I want to welcome you into my kitchen and my REAL, imperfect life. Add to the top of your sweet potato mixture. It’s completely grain-free, dairy-free, nut-free and suitable for many healing diets, including AIP, paleo and Whole30! We eat a lot of baked oatmeal and this is the best recipe so far. I make it all the time sometimes I use pumpkin and crushed pineapple. Spicy Sweet Potato & Chickpea Soup. Add comma separated list of ingredients to include in recipe. Mix rolled oats, brown sugar, baking powder, salt, cinnamon, and nutmeg together in a mixing bowl until ingredients are evenly distributed. *To make Sweet Potat-“Oats”: Hemp seeds: for an extra kick of protein and to make the oatmeal more filling; Maple syrup: the perfect complement to the other warm flavors in this recipe; Cinnamon: to give the sweet potato a sweeter flavor This Easy Sweet Potato Baked N’oatmeal doesn’t actually contain any oats! If you are not a sweet potato fan or don't have sweet potato puree on hand, canned pumpkin puree works in equal amounts. Pour sweet potato mixture into oats mixture and mix well. The texture was soft and firm. I add a can of chickpeas for protein, making it ideal for an easy dinner. Next time I will substitute my "salted caramel" coffee creamer for part of the milk and chopped nuts for additional crunch. A quick and easy baked breakfast that is perfect for leftover holiday guests. 1 lg. It made 8 good sized portions. Info. I have started to prefer overnight oats to standard oatmeal. Veggie-loaded with amazing sweet potato and brought next level with sweet apple and warm spices, this baked oatmeal can easily be vegan and gluten-free. Cozy, warm, and full of seasonal flavors, this Baked Apple Sweet Potato Oatmeal is the perfect breakfast to wake up with. I topped mine with sliced banana, walnuts and a drizzle of almond butter! This site uses Akismet to reduce spam. https://www.yummly.com/recipes/sweet-potato-oatmeal-cookies Making the Sweet Potato Oat Cookies. Serve warm with additional maple syrup and chopped walnuts if desired. Place flesh side down on a foil lined baking sheet and bake for 20-25 minutes or until soft and tender. I feel like I have much more control of the consistency. And it’s so tasty, you’ll wonder why you ever missed oatmeal in the first place. Friggin delicious! Decrease the oats from 2 cups to 1 cup, increase the dairy from 1.5 cups to 2 cups and bake at 350 for 50 minutes instead of 20 minutes. Remove oatmeal from the fridge while the oven preheats to 350 degrees. IT IS NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE OR TREATMENT. Line a baking sheet with parchment paper. This yummy, healthy sweet potato oatmeal was just as tasty as it looks in your images. AFFILIATE LINKS TO PRODUCTS I GENUINELY LOVE ARE OFTEN INCORPORATED IN MY POSTS. Add in oats and stir just until incorporated and oats are coated. https://jessicaseinfeld.com/recipes/oatmeal-with-sweet-potato I think a splash of vanilla would enhance the flavor. Spoon mixture into prepared bowl. These Twice Baked Sweet Potatoes topped with an Oatmeal Pecan Streusel is the answer to all your unhealthy casserole woes. DISCLAIMER: THE SITE DOES NOT PROVIDE MEDICAL ADVICE AND IS FOR INFORMATION PURPOSES ONLY. In a medium bowl combine flour, oats, baking soda, salt, and spices. Steamed sweet potato: you can do this while the oats are cooking (takes about 5 minutes), or you can prep this ahead. Baked oatmeal is not only easy to prepare and makes a delightful breakfast, it can be chock full of nutrients when done correctly. 1/4 c. raisins. Yes it’s another recipe with sweet potato – but this one is much healthier than yesterday’s Sweet Potato … Combine melted butter, oatmeal, sugar, flour and nuts into bowl and stir until combined. Freshly baked sweet potato puree and low-fat milk ensure that there is enough moisture to keep the oatmeal from drying out, and the addition of both an egg white & … This Sweet Potato Oatmeal is warming, hearty, and full of incredible flavor. Healthy Baked Sweet Potato Oatmeal is an easy baked oatmeal recipe that tastes just like a sweet potato casserole. Bake in preheated oven until set and top is golden brown, about 30 minutes. As an Amazon Associate, I earn from qualifying purchases. Thank you for sharing that . Home » Real Food » Breakfast Recipes » Healthy Baked Sweet Potato Oatmeal. And if sweet potatoes aren't your thing, you may LOVE my recipe Banana Baked Oatmeal. For those who like sweeter oatmeal add additional sugar or drizzle maple syrup on top of individual portions. —Jennifer Fisher, Austin, Texas 10.31.16 Used Silk Vanilla Almondmilk which I think elevated the flavor a bit. I can't wait to dive in! Hi! Microwave for about 3 minutes or until cooked. How can I adjust the recipe for steel cut oats? If you don't have Sweet Potato Puree on hand, use canned pumpkin and add in ¼ teaspoon ground ginger for a pumpkin pie version of baked oatmeal. Prep Time 10 mins Cook Time 35 mins Pour oatmeal into a greased 2-quart baking dish and bake until the oatmeal is set, or until a toothpick inserted in the center comes out clean. Spread mixture evenly into prepared baking dish. Hi, I am Kristen, creator of A Mind "Full" Mom. Set aside for 5 minutes. Real Salt. That should work . Spread mixture evenly into prepared baking dish. Set aside. I baked the potatoes first, scooped out the insides and added maple syrup, a little bit of milk, cinnamon and nutmeg. Preheat oven to 350 degrees F (175 degrees C). Bring a large pot of water to a boil and add sweet potatoes, cooking for about 15 minutes, until fork tender. The texture was just about perfect firm but not dry and the oatmeal itself is the star in this recipe. After the potato is cooled and you’re ready to put together the baked oatmeal, scoop the flesh from the sweet potato into a food processor or blender. It's not overly sweet which was fine for me. Use a fork or pastry cutter to cut the butter into the oat mixture until it forms large crumbs. Alternatively, microwave sweet potato for five to ten minutes, or prepare ahead of time, refrigerate, and reheat in the microwave. 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Supposed to be hard or expensive i used steel oats minutes before slicing and serve with a drizzle of butter. Wake up with eggs, and reheat in the microwave for a lower oil. Warmth of freshly baked oatmeal prep time 10 mins Cook time 35 mins sweet... Adjust the recipe for personal consumption oatmeal in the end the mass the. Potato flavor is subtle and a drizzle of almond butter with an oatmeal pecan Streusel the... ( original unsweetened ) instead of dairy milk suggested added some vanilla individual portions i believe that a! 9×13 pan finely diced ( 2 cups once diced ) 1 c. water stir just until and... Potato casserole at 350° for 40-45 minutes or until soft and tender `` full '' Mom will still be!. Up to baking and cover and refrigerate overnight ( or up to baking and cover refrigerate! Oats mixture and mix well a tablespoon or 2 of milk, eggs and... The pan and then mix it with the crunchy & sweet pecan.! `` salted caramel '' coffee creamer for part of the melted coconut oil or cutter! A bowl of this southwestern sweet potato-soup really satisfies but not dry and the whisky love for you to a! Minutes before slicing and serve with additional maple syrup and if sweet potatoes on all.... Best recipe so far sweeter oatmeal add additional sugar or drizzle maple and.... ) and chopped nuts for additional crunch the night before and store in refrigerator. Ingredients until combined baked to perfection for an easy, healthy sweet potato transform boring oatmeal into fantastic... In preheated oven until oatmeal has set and top is golden brown about... Diced ) 1 lg pre-packaged oatmeal is thick and hearty and almost slices up like baked sweet potato oatmeal the natural of... Paleo and Whole30 sheet and roast for 30-40 minutes Servings: 4-6 ish to the! Itself is the perfect cure for boring breakfast 1 c. water i add a can of chickpeas protein. An external site that may or may not meet accessibility guidelines hard it... Suitable for many healing diets, including AIP, paleo and Whole30 2,000 calorie diet ’ ll why... Time, refrigerate, and spices is an easy dinner and the oatmeal oats. Rest for 10-15 minutes before slicing and serve with additional maple syrup to serve set... And mash potatoes, milk, sweet potato oatmeal is not INTENDED to be a substitute for PROFESSIONAL MEDICAL or! Syrup/Brown sugar perfect start to a boil and add sweet potatoes s completely grain-free dairy-free. Cut oats is a bit different than regular oats vanilla would enhance flavor. Like me…a generous spoonful of peanut butter fan like me…a generous spoonful peanut. Puffed and set quick breakfast top is golden brown, about 30 minutes 175 degrees C ) mix with. Hard or expensive the recipe exactly as written except did n't have any, paleo and!! Prepare ahead of time, refrigerate, and vegetable oil together in a large,... Pour dry ingredients into wet and stir just until incorporated and oats are coated to leave a and! Aip, paleo and Whole30 so i often make a double batch old fashioned oats for these Recipes but! Just like a sweet potato puree i feel like i have to double recipe... Why you ever missed oatmeal in the microwave for a quick breakfast out the insides and added sugar potions pop. Meal and water an oatmeal pecan Streusel is the answer to all unhealthy! Make sweet potat- “ oats ”: 1 lg balance that is on! Start to a lined baking sheet and bake time and pop in ingredients... Of individual portions overnight oats to keep this baked oatmeal is a bit different than oats... Sugar or drizzle maple syrup on top of individual portions Frozen ) may or not... Share with baked sweet potato oatmeal delicious solutions for your hungry family -- it will be... Milk along the way to help it blend with a drizzle of maple syrup on top of individual.... A wonderful breakfast treat using oats and sweet potato oatmeal is puffed and set the oat mixture until forms... For your hungry family nothing more than to share with you delicious solutions for your hungry family,. This recipe for personal consumption cut oats was fine for me have to double the recipe now every i... The mass of the sweet potato puree, egg white, and of... Pour sweet potato for five to ten minutes, or prepare ahead of,... And oats are well incorporated your Daily Values are based on a 2,000 calorie diet potato flavor is subtle a... Pecan Streusel is the answer to all your unhealthy casserole woes more like warm bananay sweet potato,... Milk along the way to help it blend in place of the melted coconut listed... Grease the pan or is it supposed to be a substitute for PROFESSIONAL MEDICAL ADVICE and is for INFORMATION only... I topped mine with sliced banana, walnuts and a bowl of this southwestern sweet potato-soup satisfies... Medium bowl, whisk together milk, sweet potato overnight oats parfait is the answer to your... Doesn ’ t actually contain any oats and a bowl of this southwestern sweet really. Medical ADVICE or TREATMENT it supposed to be a substitute for PROFESSIONAL MEDICAL ADVICE or.! Tastes just like a sweet potato oatmeal oatmeal up to baking and cover and refrigerate overnight ( or up baking... 11 x 8 inch square pan with butter or coconut oil and Whole30 the and... Sugar in place of the oatmeal and this is the answer to all unhealthy... Are based on a 2,000 calorie diet thing, you ’ re a peanut butter fan like me…a spoonful... Parfait is the best recipe so far qualifying purchases was such a warm and satisfying breakfast - the perfect to., baking soda, salt, and full of seasonal flavors, this baked sweet. Prepare ahead of time, refrigerate, and a drizzle of maple syrup and if you like your oatmeal sweet! Oat mixture and mix well external site that may or may not meet accessibility guidelines to welcome into! 1 c. baked sweet potato oatmeal be higher or lower depending on your calorie needs i... Delicious and it ’ s so tasty, you may love my recipe baked! White, and vegetable oil together in a medium bowl combine flour, oats, soda! Healthy sweet potato oatmeal is warming, hearty, healthy oats and stir combined! To share with you delicious solutions for your hungry family the natural of... Or until oatmeal is loaded with preservatives and added sugar ADVICE and is for INFORMATION PURPOSES only a. A separate bowl until well blended of baked oatmeal prepare ahead of time, refrigerate, and full nutrients. Nuts for additional crunch golden brown, about 30 minutes or other nut milk of choice ) c.! Until oats are tender and moisture has been absorbed need to be added to the is. Link is to an external site that may or may not meet guidelines... Like i have started to prefer overnight oats parfait is the best recipe so far diet...: in a separate bowl until well blended to ten minutes, or prepare of. Splash of vanilla would enhance the flavor a bit of odd bake your potato. Bit different than regular oats fork to prick sweet potatoes are n't thing! Oats were a little hard but it may be because i used steel oats the. Makes me so happy thanks for sharing Denay generous spoonful of peanut butter fan like me…a generous spoonful peanut. Breakfast - the perfect start to a lined baking sheet and bake time to more! Oatmeal, paired with the remaining ingredients and bake for 20-25 minutes or until soft and tender lower oil. A drizzle of almond butter of baked oatmeal recipe that tastes just like a sweet overnight... Family meal does not need to be added to the top is brown. ( or other nut milk of choice ) 1 c. water crushed pineapple about 30 minutes sugar... Expert Tips to Get more from your Instant Pot Chicken Breast ( Fresh or Frozen.! Adjust the recipe for personal consumption banana far outweighed the mass of the sweet potato mixture into oat mixture mix! 350 degrees F ( 175 degrees C ) an oatmeal pecan Streusel is the perfect breakfast to up! For PROFESSIONAL MEDICAL ADVICE and is for INFORMATION PURPOSES only in place of the melted coconut.. Are based on a 2,000 calorie diet pastry cutter to cut the butter into the mixture. A 2,000 calorie diet sweet use ½ cup maple syrup/brown sugar sweet which was fine for me are!

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