Healthy Pumpkin Pecan Bars

Healthy Pumpkin Pecan Bars takes around 3 hours and 20 minutes from beginning to end. One serving contains 345 calories, 7g of protein, and 26g of fat. This gluten free, dairy free, and lacto ovo vegetarian recipe serves 12 and costs $1.64 per serving. This recipe from Not Enough Cinnamon requires almond meal flour, pumpkin spice mix, coconut oil, and coconut oil. A few people made this recipe, and 15 would say it hit the spot. It works well as an affordable side dish. All things considered, we decided this recipe deserves a spoonacular score of 53%. This score is good. Similar recipes include Healthy Pumpkin Carrot Pecan Muffins, Pumpkin Pecan Bars, and Pumpkin Pecan Bars.

Servings: 12

Preparation duration: 30 minutes

Cooking duration: 50 minutes

 

Ingredients:

1 1/2 cups almond flour/meal

1/3 cup almond/cashew milk

2 tablespoons coconut oil or ghee

5 tablespoons coconut oil or ghee

1/4 cup coconut sugar

2 tablespoons coconut sugar

2 large eggs

1/4 cup maple syrup

2 tablespoons maple syrup

1/3 cup oat flour (see notes to make your own oat flour easily!)

1 cup gluten-free oats

1 1/2 cups pecans, roughly chopped

2 cups (or one 15oz. can) pumpkin puree, unsweetened

2 teaspoons pumpkin spice

1/2 teaspoon sea salt

3/4 teaspoon sea salt

Equipment:

food processor

oven

baking pan

mixing bowl

whisk

Cooking instruction summary:

Preheat oven to 350F/176C degrees.In a food processor, add oats and process until its a sandy texture, but not as fine as flour. Then add the remaining crust ingredients and pulse until dough comes away from the edge.Add dough to a 9x9 baking dish, using your hands to press it into one even layer. Parbake crust for 20 minutes or until browned and dry to the touch. In the meantime, whisk together all filling ingredients in a medium mixing bowl. Stir until smooth, then pour onto the parbaked crust. Bake for 25-30 minutes or until filling is firm but still a bit jiggly in the center. In the meantime, make topping: toss pecans together with oat flour, coconut sugar and salt with your hands. Mix in maple syrup and coconut oil/ghee until mixture comes together.After pumpkin filling has baked, sprinkle topping in one even layer overtop. Bake another 8-10 minutes or until filling no longer jiggles when you shake it. Set aside until completely cooled, then chill for 2 hours before serving.

 

Step by step:


1. Preheat oven to 350F/176C degrees.In a food processor, add oats and process until its a sandy texture, but not as fine as flour. Then add the remaining crust ingredients and pulse until dough comes away from the edge.

2. Add dough to a 9x9 baking dish, using your hands to press it into one even layer. Parbake crust for 20 minutes or until browned and dry to the touch. In the meantime, whisk together all filling ingredients in a medium mixing bowl. Stir until smooth, then pour onto the parbaked crust.

3. Bake for 25-30 minutes or until filling is firm but still a bit jiggly in the center. In the meantime, make topping: toss pecans together with oat flour, coconut sugar and salt with your hands.

4. Mix in maple syrup and coconut oil/ghee until mixture comes together.After pumpkin filling has baked, sprinkle topping in one even layer overtop.

5. Bake another 8-10 minutes or until filling no longer jiggles when you shake it. Set aside until completely cooled, then chill for 2 hours before serving.


Nutrition Information:

Quickview
346k Calories
6g Protein
25g Total Fat
26g Carbs
10% Health Score
Limit These
Calories
346k
17%

Fat
25g
40%

  Saturated Fat
8g
55%

Carbohydrates
26g
9%

  Sugar
12g
13%

Cholesterol
31mg
10%

Sodium
273mg
12%

Get Enough Of These
Protein
6g
14%

Vitamin A
6407IU
128%

Manganese
1mg
64%

Fiber
4g
19%

Vitamin B2
0.22mg
13%

Copper
0.24mg
12%

Iron
2mg
11%

Phosphorus
108mg
11%

Magnesium
42mg
11%

Vitamin B1
0.16mg
10%

Selenium
6µg
9%

Zinc
1mg
8%

Calcium
72mg
7%

Vitamin K
7µg
7%

Potassium
208mg
6%

Vitamin E
0.76mg
5%

Vitamin B5
0.48mg
5%

Vitamin B6
0.08mg
4%

Folate
14µg
4%

Vitamin C
1mg
2%

Vitamin B3
0.44mg
2%

Vitamin B12
0.07µg
1%

Vitamin D
0.17µg
1%

covered percent of daily need
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Food Trivia

Scientists can turn peanut butter into diamonds.

Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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