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No Bake Pumpkin Bars with Chocolate Frosting (Gluten-Free, Nut-Free, Paleo)

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Does anyone else wonder why they haven’t invented a faster way to pre-heat your oven. Honestly?

That is why these NO BAKE (yes you read that right) Pumpkin Bars are the bomb! They are nut free, but feel free to substitute any nut butter you prefer. Cashew butter works great with this recipe too, but I wanted to show all my NUT FREE followers some love!

Further Food Nutritionist Commentary:

It's always best to utilize the produce that is in season so these no bake pumpkin bars are the perfect fall treat! The pumpkin puree loads each square up with Vitamin A which is critical for eye health! The cacao powder and dark chocolate chips contribute 19% of our daily iron needs to each serving which is great since iron is a mineral that many of us do not get enough of!

By Liz Lederman
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No Bake Pumpkin Bars with Chocolate Frosting (Gluten-Free, Nut-Free, Paleo)

  • Prep Time:2 hours
  • Cook Time:n/a
  • Servings: 12

Ingredients

Pumpkin Base Layer:
1 cup Coconut Flour
1 scoop of Further Food Collagen Peptides or Further Food Chocolate Collagen– optional
1 cup sunflower seed butter (or any other nut/seed butter you prefer)
1/2 cup maple syrup
1 cup pumpkin puree

Chocolate Layer:
1 cup dark chocolate chips
2 tablespoons cacao powder
1/2 cup full fat coconut milk, canned
1 tablespoon coconut oil

Instructions

  1. Line a large 8×8 inch baking dish with parchment paper.
  2. Start with the Pumpkin Base Layer ingredients and mix the dry ingredients together first in a bowl.
  3. Over stove top, combine the seed butter (or nut butter if you’re using that) and maple syrup over low/medium heat until they have melted and are mixed well. Roughly 5 minutes. Take this mixture and pour into the dry ingredients and mix well.
  4. Add the pumpkin puree and mix well. Batter should be thick. Transfer to the baking dish and place in the freezer for 1 hour.
  5. Now you will want to make the Chocolate layer – Using a double burned or sauce pan over low to medium heat, heat the chocolate chips until they have melted. Once melted add the coconut oil, cacao powder and full fat coconut milk. Mix well, roughly 5 minutes until everything has melted.
  6. Remove the pan from the freezer and top with the chocolate layer. Place back in the freezer for another hour.
  7. When ready to serve, remove from freezer and cut into squares. I found these are best stored in the freezer, but you can also leave them in the fridge. Enjoy!
Line a large 8×8 inch baking dish with parchment paper. Start with the Pumpkin Base Layer ingredients and mix the dry ingredients together first in a bowl. Over stove top, combine the seed butter (or nut butter if you’re using that) and maple syrup over low/medium heat until they have melted and are mixed well. Roughly 5 minutes. Take this mixture and pour into the dry ingredients and mix well. Add the pumpkin puree and mix well. Batter should be thick. Transfer to the baking dish and place in the freezer for 1 hour. Now you will want to make the Chocolate layer – Using a double burned or sauce pan over low to medium heat, heat the chocolate chips until they have melted. Once melted add the coconut oil, cacao powder and full fat coconut milk. Mix well, roughly 5 minutes until everything has melted. Remove the pan from the freezer and top with the chocolate layer. Place back in the freezer for another hour. When ready to serve, remove from freezer and cut into squares. I found these are best stored in the freezer, but you can also leave them in the fridge. Enjoy!

Nutrition Information

Per Serving: Calories: 339; Total Fat: 19 g; Saturated Fat: 10 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 1 mg; Sodium: 75 mg; Potassium: 44 mg; Carbohydrate: 35 g; Fiber: 8 g; Sugar: 18 g; Protein: 8 g

Nutrition Bonus:

Vitamin C: 1%; Vitamin A: 47%; Iron: 19%; Calcium: 2%

Scoop, mix, go further!

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Lauren Waskewicz Contributor
My passion for health and wellness started at a young age. I was always active growing up - swimming on a team and cheerleading throughout high school. As I hit puberty, I became fascinated by my health and researched which foods were best to help my body function at the highest level. With most young adults, there comes a time when they struggle with body image and mine began after graduating High School and continued throughout college.

After struggling with my own health journey, I experimented and taught myself how to make customizable meal plans that made my body feel great, while not denying it the energy it needed. I came up with unique meal plans that worked for me. I learned to add macro and micronutrients to fuel my body, rather than focus on weight loss via a restrictive diet.

After working with a Holistic Doctor and getting blood work completed to identify any allergies or other health problems, I slowly started working with herbal supplements and other forms of micronutrients to strengthen my gut and continue healing from the inside out. After receiving my blood test results and seeing everything I was not supposed to eat, I panicked. Then, instead of taking something negative and stressing about it, I started coming up with meal plans for myself based off of my results.

There are so many diets out there and a lot of advice, especially with social media getting so big. There is just a lot in our faces and it can become overwhelming and confusing. I’ve done and tried it all and nothing seems to have lasting results. No program out there fulfilled me. I either was left feeling deprived, had low energy, or temporary results. I was doing research on my own, and decided to go back to school for two years to become a Certified Holistic Nutritionist through Bauman College. After finishing school, I started my Holistic Nutrition journey with Be You Be Wholesome.

People say everything happens for a reason. I took a difficult situation and turned it in to something positive. Health looks different for everyone and when it comes to diets; there is no one-size fits all approach.

I want to help people live their best life by eating a WHOLESOME meal plan, indulging in moderation, and crushing their goals all at once. Food is medicine and, along with herbal supplements, can truly transform the body from the inside out.

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