Pumpkin Bars-Flour Free, Low Fat, and Vegan (don't be scared-they're good!)

We're always looking for new ways to get healthy ingredients into our children, while not denying them some treats.  These pumpkin bars did the job on both accounts.  Pumpkin, beans, and oats (the base of this recipe) are packed with great nutrients that help reduce inflammation in the body and provide antioxidants like Vitamins A and E. "1 cup of pumpkin 1,906 micrograms of vitamin A, which boosts your immune system, as well as keeps your eyes, bones and teeth healthy. You need between 700 and 900 micrograms of vitamin A each day, and pumpkin is an excellent source. You also get about 15 percent of your daily vitamin E needs from a serving of pumpkin puree. Vitamin E keeps your immune system working properly and also protects your cells from damage that can lead to certain types of disease, such as cancer." (source: http://healthyeating.sfgate.com/health-benefits-eating-pumpkin-puree-4645.html)

We found this recipe on  http://happyherbivore.com/2010/10/low-fat-pumpkin-bean-bars/ but adapted it slightly, cutting out the refined sugar and upping the spice (we like a little more spice!), and a few more modifications.  I might even alter it again, so check back for new changes.  It will be a little bit softer than a traditional bar and is best stored in the refrigerator (think of it like a pumpkin pie filling).  I think swapping out 1/2 of the maple syrup that we used for molasses would provide a more robust flavor.  I also think you can do without the peanut butter (to cut down on the fat even more).  It didn't add anything.

Ingredients (we always use organic when possible):

• 15 oz of white beans (we used organic cannellini beans)
• 2 bananas
• 1/2 cup of rolled oats
• 1/2 c of pumpkin
• 1/2 c of maple syrup or 1/4 c of maple syrup and 1/4 c molasses
• 1 tsp ginger
• 1 tsp nutmeg
• 2 tsp cinnamon
• 1/4 tsp ground cloves
• 1/4 tsp salt
• 2 tbsp peanut butter (we think it's fine to omit this)

**Optional toppings: 1 tbsp of chocolate chips, unsweetened low-fat coconut, or pumpkin seeds

Instructions:

1. Place all ingredients into a food processors and blend until smooth
   
2. Spray an 8x8 pan with cooking spray.  Pour in batter.
   
3. Cook at 350 for 30-40 minutes, until tester comes out clean (bars will crack slightly)
4. Let cool and slice.  Store remainder in the fridge (or freezer).

Makes 16-20 squares

Nutritional Benefits:

• High in Manganese-sources: oats and maple syrup (helps with heart health)
• High in Vitamin A-source: pumpkin (carotenoids) 1/2 c=300% of daily needs!
• High in Potassium
• Low in Fat (almost none if peanut butter is omitted)
• Anti-inflammatory
• Anti-oxidants
• High in Fiber
• Low in sugar/no refined sugars

Nutrition Information

Totals per square based on 20 squares:

Calories: 60.5

Protein: 1.5 g

Carbs: 10 g

Fiber: 1 g

Fat: 1 g (virtually 0 if you omit peanut butter)

Broken down by food:

Bananas: 

Calories: 200

Carbs: 30g

Protein: 2.2g

Fat: 0g

Fiber: 5.2g

Potassium: 844mg

Oats:

Calories: 150

Carbs: 27g:

Protein: 5g

Fat: 3g

Fiber: 4g

Beans:

Calories: 200

Protein: 12g

Carbs:34g

Fiber: 10g
Fat: 2g

Potassium: 500mg

Pumpkin:

Calories: 40

Carbs: 4g

Protein 2g:

Fiber: 5g

Fat: 0g

Maple Syrup:

Calories: 420

Protein: 0g

Carbs: 106g

Fiber: 0g

Fat: 0 g

Calcium: 

Potassium: 320 mg

Peanut Butter: 

Calories: 200

Protein: 8g

Carbs: 6g

Fiber: 2g

Fat:16g