Description
The perfect Grain-Free Pumpkin Bars for a quick snack or healthy treat! These bars includes a lot of nutritious ingredients that are gluten-free, vegan, nut-free, and allergen-friendly.
To make these bars, you will need some organic pumpkin purée or 1/4 cup of the tart filling from the Grain-Free Pumpkin Tarts recipe.
Ingredients
- 3/4 cup tiger nut flour, sifted*
- 3/4 cup raw sunflower seed flour (or combo sunflower/pumpkin seeds)**
- 1/4 cup coconut palm sugar
- 1/4 cup coconut oil, softened
- 1/4 cup flaxseed meal
- 1/4 cup water, room temperature***
- 1/2 teaspoon fine ground sea salt
- 1/4 cup Grain-Free Pumpkin Tart filling or canned pumpkin purée (or homemade)****
- 1/4 teaspoon cinnamon
- 1/4 cup raisins
- 1/4 cup unsweetened shredded coconut (plus extra for top)
- 1/4 cup raw pumpkin seeds (plus extra for top)
- 1/4 cup raw sunflower seeds (plus extra for top)
- 2 tablespoons hemp seeds (optional)
Useful Tools
- Baking Sheet/Cookie Sheet
- Spatula
- Spoon(s)
- Measuring Cups/Spoons
- Unbleached Parchment Paper
- Mixing Bowls
- Blender/Spice Grinder
- Sifter
- Large knife
Instructions
Before you begin, please watch this helpful video.
Step 1
Preheat oven to 350° F and line a baking sheet with parchment paper.
Step 2
To make the bars, it’s simple, to a large bowl mix the first 9 ingredients together until smooth and then add in the raisins, coconut, seeds and mix a little more until well combined.
Step 3
Transfer the bar mixture onto your lined baking sheet and pat down and shape into a rectangle (approx. 8×10-in by 3/4-in thick). You can add some extra coconut and seeds to the top of the bars if you wish. See how-to video.
Step 4
Bake the bars for 25 minutes, on the middle rack, until edges are golden.
Step 5
Remove the bars from the oven and cool on baking sheet for 10-20 minutes then on a wire rack until completely cooled. You can cut it into 8 bars once cooled on the baking sheet before transferring them to the wire rack or once completely cooled on a cutting board.
Step 6
Enjoy your bars fresh or refrigerated! You can store them in a glass container in the refrigerator for a week or freeze them for longer.
Notes
*If you don’t have allergies to nuts, you can use almond meal/flour for this recipe as an alternative to tiger nut flour. In a pinch, you could test the recipe to include more pumpkin and sunflower seed flour instead of tiger nut flour.
**To make the seed flour, use spice/coffee grinder, dry container blender or a grain mill. The seeds for the flour don’t need to be soaked.
*** If you happen to cook your pumpkin, squash or sweet potato in a pot with a little water, reserve the cooking water for the bars.
**** Fresh is always best, but organic canned purée will work equally well for this recipe.
