Welcome to the last day of RED foods in my Eat the Rainbow Challenge! Today, we’re diving into the health benefits of red-hued ingredients like beets and apples, and wrapping up with a sweet, guilt-free treat: Red Velvet Beet Cake Bars. These bars are a deliciously sneaky way to enjoy the benefits of red foods, with beets so well-hidden even beet-hating folks can’t detect them! Plus, get ready for what’s next—orange foods are up tomorrow as we continue the rainbow journey!
Why Red Foods?
Red foods like beets and apples are nutritional powerhouses. Beets are packed with antioxidants (hello, betalains!), which help fight inflammation and protect your heart. They’re also rich in folate, manganese, and nitrates, which can boost stamina and lower blood pressure. Apples, like the red variety used in our applesauce, add fiber, vitamin C and a touch of natural sweetness. Together, these red superstars make your body sing while satisfying your sweet tooth.
Red Velvet Beet Cake Bars: The Perfect Sweet Red Foods Finish
These Red Velvet Beet Cake Bars are a showstopper for Day 3. They’re refined sugar-free, clock in at just 215 calories per serving, and pack 10 grams of protein per piece. The finely grated raw beet blends seamlessly into the batter, keeping the bars moist and vibrant without a hint of earthy flavor—perfect for beet skeptics! Paired with applesauce, you’re sneaking in TWO red foods. The result? A rich, chocolatey treat with a stunning red hue (especially if you use raw cacao) and no artificial food dyes.
My toddler devoured these, and they’re a hit with the whole family. Topped with a creamy, protein-packed frosting and a sprinkle of beet powder or crushed freeze-dried raspberries, these bars are as pretty as they are delicious. Store them in the fridge for 4-5 days or freeze (without frosting) for up to 3 months.
Red Velvet Beet Cake Bars
Equipment
- 8 X 8 pan
- Mixing bowl
Ingredients
Dry Ingredients
- 1 cup oat flour
- ½ cup coconut sugar
- ¼ cup almond flour
- ¼ cup Dutch-processed cocoa powder or raw cacao powder
- 1¼ teaspoons aluminum-free baking powder
- ½ teaspoon fine sea salt
Wet Ingredients
- ¼ cup applesauce gala for extra red food points!
- 1 large egg whisked
- 2 tablespoons virgin coconut oil melted
- ¼ teaspoon monk fruit drops or 2-3 tablespoons additional coconut sugar
- 1½ teaspoons pure vanilla extract
- 1 medium beet finely grated (raw, about couscous texture). ~ packed 1 cup
- 1½-2 tablespoons mini chocolate chips
Frosting and Topping
- 1¼ cups nonfat plain Greek yogurt or vanilla coconut milk yogurt
- ½ scoop vanilla protein powder cake batter flavor, or ¼ cup powdered sugar
- For red color: Sprinkle of beet powder crushed freeze-dried raspberries, or tart cherries
Instructions
- Preheat the oven to 350°F. Line an 8x8-inch square pan with parchment paper (or use a loaf pan for thicker bars, adjusting bake time).
- In a mixing bowl, combine dry ingredients (oat flour through salt).
- Add wet ingredients (applesauce through vanilla) and stir until **just combined**. Fold in grated beets and mini chocolate chips.
- To grate beets: Pulse in a food processor 30-45 times until finely grated (couscous-like texture). No need to squeeze out moisture—it keeps the bars moist!
- Spread batter evenly into the lined pan, smoothing with a spatula.
- Bake for 16-19 minutes until the surface is crackled and a toothpick comes out mostly clean. Avoid overbaking!
- For frosting: Mix yogurt and protein powder (or powdered sugar). Spread over cooled bars and sprinkle with beet powder or crushed freeze-dried fruit.
- Store in the fridge. Warm for 15 seconds before serving for peak flavor. Freezes well (unfrosted) for up to 3 months.
Notes
What’s Next? Orange Foods!
As we wrap up Day 3, get excited for Day 4 of the Eat the Rainbow Challenge, where we’ll explore the sunny world of orange foods! Think carrots, sweet potatoes, and oranges bursting with beta-carotene, Vitamin A and immune-boosting goodness. Stay tuned for more colorful recipes and tips to keep the rainbow vibes going!
Wrap Up Day 3 in Style
These Red Velvet Beet Cake Bars are the perfect way to close out Day 3 of the Eat the Rainbow Challenge. They’re a delicious, nutrient-packed treat that celebrates the power of red foods while keeping things wholesome and family-friendly. Enjoy them warm, share them with loved ones, and pat yourself on the back for crushing this colorful challenge!
What’s your favorite red food? Let me know how these bars turn out for you, and get ready for orange foods tomorrow!
