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I’ve been baking up ALL things pumpkin for you crazy pumpkin-er’s out there. You know who you are.
The possibilities of adding pumpkin to anything are endless, so I figured starting with a pumpkin bar is best a place to start as any!
I first made these with tapioca and almond flour, but I figured why not try coconut instead of almond to accommodate nut allergies. The end result: THEY BOTH WORK WONDERFULLY. Don’t ask me how, because I have read that coconut and almond are very different types of flours and generally cannot be substituted for one another.
Not only does pumpkin make for tasty baked goods, but it is a vegetable with lots of health benefits! Pumpkins are full of Vitamin E, carotene (can be converted to Vitamin A), Vitamin C, and more. Plus, you can eat the inside and the seeds, which are protein and iron-rich.
Now, on to how to make these delectable paleo treats! I noted in the recipe that you can line the pan with parchment paper (see the recipe for the unbleached version I recommend!). I’ve been loving doing this with most things I bake lately because it just makes clean up a lot simpler. Grease the pan first (I use coconut oil) and the parchment paper sticks right to it. 🙂
Another thing to note, it has been very hot here around Boston lately, even though we are in the fall season. These bars lasted about 4 days on the counter, but then went south because of the heat. If it’s warm where you live, I would keep these in the fridge!
Even though these are “bars,” they are a little crumbly, and I recommend using a fork to eat them. If you cut them in smaller pieces, they may hold up using your hands. However, don’t hold it against me if that doesn’t work and they crumble, because I have not tried it!
Paleo Pumpkin Bars (Dairy, Egg, Nut Free) – girlinhealing.com
Makes 6 large bars (as in the photos) or 12 smaller bars
For the crust:
- 2 cups coconut flour
- 1 cup tapioca flour
- 1/2 tsp baking powder
- 1 tsp baking soda
- 1/2 cup coconut oil
- 1/2 cup maple syrup
- 1 tsp vanilla extract
For the filling:
- Preheat oven to 350°F.
- In a large bowl, add all of the ingredients for the crust and beat slowly (so you don’t get covered in flour!)
- The mixture will be a crumbly dough. Grease a 9×13″ pan (can line with parchment paper also). Press the dough into the pan. As you add more and press into the pan, the dough will come together. *Reserve about 1/2-3/4 cup to top the bars with.*
- Bake for 20 minutes.
- While the crust is cooling, you can use the same mixing bowl to make the filling. Add all of the filling ingredients and beat.
- Once the crust is done baking, let it cool for about 15 minutes, then spread the pumpkin filling on top evenly. Top with the reserved crust mixture.
- Bake for 10 minutes.
For AIP compliancy: Swap out the pumpkin pie spice and just use equal parts cinnamon, cloves, and ginger (nutmeg is not AIP compliant).
Are you pumpkin-obsessed? Or do you just go with the flow? Let me know your stance on the pumpkin movement!