Foodie Friday: Paleo Pumpkin Bars

Nov 13, 2020

Foodie Friday: Paleo Pumpkin Bars

Happy Friday everyone! Continuing on with our Thanksgiving festivities, we can skip out on the one thing everyone is waiting for…Pumpkin Pie. It’s a fan favorite and one of the few things everyone looks forward to on Thanksgiving Day.

Sometimes people feel like they can’t have things like pumpkin pie when trying to work on their nutrition, but the fact of the matter is that pumpkin is actually very nutritious! Pumpkin is packed with Vitamin A and considered a very nutrient-dense food!

So how can you still have some pumpkin on Thanksgiving day that you don’t feel so guilty about? These Paleo Pumpkin bars are the key!

Ingredients: (12 servings)

Paleo Pumpkin Bars:

• 2 cups almond flour

• ½ teaspoon salt

• ½ teaspoon baking soda

• ¼ teaspoon baking powder

• 2 teaspoons pumpkin pie spice

• ¼ cup almond butter

• 2 tablespoons coconut oil

• ¼ cup coconut sugar

• 2 tablespoons maple syrup

• 2 teaspoons vanilla extract

• 2 tablespoons almond milk

• 1 cup pumpkin puree

Maple Frosting

• 1/2 cup grass-fed butter ghee, or coconut oil, softened

• 1/3 cup maple syrup

• 1/4 teaspoon cinnamon

• 1 1/4 tablespoons coconut flour

• 2 1/2 tablespoons coconut milk

• 1 tablespoon coconut sugar

Instructions:

1. To make the bars, preheat the oven to 350 degrees F. Grease and line an 8x8 baking dish and set aside.

2. Combine the almond flour, salt, baking soda, baking powder and pumpkin pie spice in a small bowl and mix well. Set aside.

3. In a medium to large microwave safe bowl, add the coconut oil and almond butter together. Place in the microwave and heat on high for 30 seconds. Stir well and place back in the microwave to heat completely. Remove from microwave and stir until combined. Add the coconut sugar, maple syrup, vanilla and almond milk to the almond butter and coconut oil and stir until well-combined. Add the pumpkin puree and stir well.

4. Add the dry ingredients to the wet ingredients and stir well until all ingredients are combined.

5. Pour mixture into the prepared pan and place in the oven for 30-35 minutes, until center is set. Bars will be slightly moist. Allow to cool in pan for 15 minutes then place the bars in the pan in the refrigerator for at least 30 minutes, or up to a few days.

6. While the bars are cooling, prepare the frosting. In a medium bowl, beat the grass-fed butter or ghee until smooth and creamy, about 1 minute. Add the maple syrup, cinnamon, coconut flour, coconut milk and coconut sugar and beat will until combined, about 2 minutes. If you're using ghee add an additional tablespoon of coconut flour. When bars are completely cool, remove them from the pan and cover them with the frosting. Chill in the refrigerator again for 15 minutes. Cut and enjoy! Or keep in the refrigerator for up to one week or in he freezer for one month.

Nutrition:

Calories: 280

Fat: 20

Carbohydrate: 19

Protein: 6

< Older Post Newer Post >

Client of The Quarter: Q1 2024

By Ray Cattaneo • 07 Feb, 2024

Andrea has been at IPT since July of 2023 and has been the definition of consistency! She always makes adjustments to her nutrition and exercise when needed and pushes herself in workouts every single time. Each month she exceeds her goal of losing body fat mass, and has lost a total of 24lbs of BFM since joining! She's able to chest press 25 lb dumb bells and can do a full pushup without any assistance now. You can really see the difference in how Andrea carries herself and the confidence she has now compared to her first day at IPT. She completely transformed her life for the better!

Client of The Quarter: Q4 2023

By Ray Cattaneo • 03 Nov, 2023

Rey has been here since early June & has never missed a session! He's on-point with his tracking for nutrition and always does his cardio. He has hit every goal since he started and has lost 49.6 lbs of body fat mass and gained 3.8 lbs of skeletal muscle mass. Down from 48.9% BF to 36.6% BF. The health of his knees has improved drastically and he continues to have an exceptionally positive attitude!

Client of The Quarter: Q3 2023

By Ray Cattaneo • 02 Aug, 2023

Hi, my name is Dylan and I’ve been at IPT since December of 2022, and my fitness habits have greatly improved since then! Since I started at IPT, I’ve been consistent with all of my workouts at the gym, my workouts outside of the gym, and my nutrition. I’ve lost 13.2 pounds of body fat, and have gotten stronger and faster with every session. My training at IPT has helped me to throw a no-hitter this baseball season as well as decrease my 40 yard sprint time!