Healthy Pumpkin Pie Bars
Pumpkin Pie Bars – a Healthier Version
Servings 12
Calories 234kcal
Ingredients
- 600 g Hokkaido pumpkin or butternut squash or canned pumpkin pure
- 150 ml full fat coconut milk
- 75 g Brown sugar sukrin gold
- 75 g maple syrup
- 3 eggs
- 2 tsp ground cinnamon
- 1 tsp ground ginger
- 1/2 tsp ground nutmeg
- 1/4 tsp ground cloves
- 1/4 tsp round cardamom
- 1 vanilla bean scraped, or ½ tsp ground vanilla
Whole Crust
- 200 g hazelnuts nuts
- 50 g rolled oats
- 15 dates
- 2 tsp coconut oil
- 1/4 tsp salt
- 1/2 tsp ground vanilla
Instructions
- Preheat oven to 175 ºC – roast the hazelnuts for 10 min until golden. Use a kitchen towel to rub of the burned peel. In a foodprocessor coarsely chop the nuts, then add the remaining ingredients for the crust and pulse until you have a coarse evenly combined crumble crust. Grab a lined pan (around 8 x 10 inch / 20 x 25 cm) divide the crust evenly and give it a little firm press.
- If you like me don’t use canned pumpkin pure you can easily make your own. Cut the pumpkin into smaller pieces (minus seeds, plus peel), boil it for 10-15 min until tender, and blend until you have a pure. Blend or whisk in the remaining ingredients for the pumpkin layer and pour the creamy layer onto the crust. Bake the cake in the oven for 35-40 min. Remove and let the cake cool completely before cutting it into bars. Keeps well in the fridge for 3-4 days and freeze well too.
- Serve with a large dollop of whipped cream… or as my dad with a generous splash of maple syrup and a dollop of cream fraiche.
Nutrition
Calories: 234kcal | Carbohydrates: 24g | Protein: 5g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.004g | Cholesterol: 41mg | Sodium: 69mg | Potassium: 254mg | Fiber: 3g | Sugar: 16g | Vitamin A: 65IU | Vitamin C: 1mg | Calcium: 49mg | Iron: 2mg