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Raw Pumpkin Pie Bars
by Jamie Vespa on Thursday October 20, 2016
Raw Pumpkin Pie Bars

Everything you love about pumpkin pie turned into a healthy, wholesome, no-bake bar! Kid-friendly, gluten-free and vegan-friendly.

Ingredients

  • 1½ cups old fashioned oats
  • 1 cup raw cashews
  • ¼ cup honey
  • 3 tbsp coconut oil, melted
  • Pinch of sea salt
  • 10 pitted dates
  • 1½ cups pumpkin puree
  • 1 tbsp coconut flour
  • 1½ tsp pumpkin pie spice
  • ½ tsp vanilla extract
  • 3 tbsp chopped pecans

Instructions

  1. Fill a small bowl with warm water and place dates in water bath. Soak for 30 minutes, rinse, drain and thoroughly dry dates. Set aside.
  2. Add oats to a high-power food processor and blend until oats form a flour. Add cashews and blend for 3-4 minutes, scraping down the sides as needed, until finely ground. Add honey, coconut oil and pinch of sea salt and blend until ingredients start to form a dough.
  3. Line an 8x8 inch baking pan with parchment paper. Lightly coat with non-stick spray. Place dough in pan and firmly press down, spreading evenly to all edges, until dough is compacted and uniform.
  4. Clean out food processor. Add dates and blend until smooth. Add pumpkin puree, coconut flour, pumpkin pie spice and vanilla. Blend until well-combined and creamy. Pour over crust in pan, smoothing to all edges. Sprinkle chopped pecans evenly on top. Freeze for 1 hour to set. Cut into 12 squares and let stand at room temperature for 10 minutes before eating.
  5. Cover and refrigerate leftovers.

Notes 

* To ensure bars are gluten-free (if necessary), use certified gluten-free oats (I used Bob's Red Mill)
* To make bars vegan, sub brown rice syrup or maple syrup for honey

Prep time:  
Total time:  
Serves: 12 bars

Nutrition Information 

Serving size: 1 bar Calories: 221 Fat: 9.5 gm Saturated fat: 4 gm Carbohydrates: 33 gm Sugar: 20 gm Sodium: 32 mg Fiber: 4 gm Protein: 4 gm

Jamie Vespa, MS, RD, LD/N, is a former TGH dietitian who is now assistant nutrition editor at Cooking Light magazine. You can find more of her recipes on TGH Health News and more recipes on her blog, Dishing Out Health.