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

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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