Pumpkin Bars

Pumpkin Bars

Posted on Posted in Healthy Recipes


For the crust:

1 heaping C. Pecans
¼ C. Almond Flour
¼ C. Shredded Coconut
8 Dates (should be soft)
¼ t. Ground Ginger
½ t. Ground Cinnamon
1 t. Molasses
2 T. Coconut Oil

For the filling:

1 ½ C. Pumpkin Puree (some pumpkin purees are more watery than others- use one with as little water as possible, the firmer the better)
12 Dates
½ C. Coconut Oil
½ C. Coconut Milk (canned)
1 ½ t. Vanilla
1 ½ T. Honey
¼ t. Allspice
1 t. Pumpkin Pie Spice

For the whipped cream topping:

1 Can Coconut Milk, thick coconut cream on the top, only. Store remaining liquidy coconut milk in the fridge for another use.
½ T. Honey
Ground Cinnamon, for dusting


For the crust:
  1. Line an 8×8 baking dish with tin foil or plastic wrap.
  2. Add the pecans, almond flour, and shredded coconut to bowl of a food processor. Process until the pecans resemble small, coarse crumbs.
  3. Add the dates, ginger, cinnamon, molasses, and coconut oil to the nut mixture and process until the dates are chopped fine enough to hold the crust together. Scoop the dough into the prepared pan and press evenly over the bottom.
For the filling:
  1. Add all ingredients to a high speed blender or food processor. Blend together until very smooth. This shouldn’t be too hard in a high speed blender(I use a vitamix), but you may need to puree for a bit longer in a regular food processor. The mixture should have no lumps and be a smooth, fluffy consistency.
  2. Spoon the mixture over the crust and smooth the top. Cover and refrigerate for 3-4 hours, or overnight.
  3. Once chilled, you should be able to lift the bars(carefully out of the pan by lifting them by the tin foil or plastic wrap and sliding onto the counter.
  4. Cut into bars. Top each bar with a dollop of coconut cream topping and a dash of cinnamon.
For the whipped cream topping:
  1. Place the coconut cream and the honey in a mixing bowl. Beat together with an electric mixer until combined.
  2. Spoon a dollop of cream over each pumpkin bar. Dust each bar with a dash of cinnamon. Serve chilled.

This recipe is from MyNaturalFamily.com

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