When I was a little girl my grandmother always made her famous pumpkin bars with cream cheese frosting this time of the year. Today, my mom continues the tradition but with the sorry state of our food supply, I’ve reworked them into a healthier version that’s appropriate for all biotypes.
If you’re not familiar with cassava flour, then I encourage you to give it a try. It’s gluten, grain, and nut-free, easy to work with, and a lovely 1:1 replacement for regular flour. It’s also not grainy or gritty, with a soft and powdery texture. It has a mild, neutral flavor that works well in both sweet and savory dishes. I like it so much I’ve featured it in many of the recipes in my low copper cookbook.
Makes 12-24 bars depending on how big you like them.
Cassava Flour Pumpkin Bars Ingredients:
- 4 pastured eggs (if you are intolerant to eggs, see below for egg substitutes)
- 1 2/3 cup coconut sugar
- 1 cup coconut oil, melted
- 16 oz organic pumpkin (in a carton, not a can)
- 1 teaspoon pumpkin pie spice
- 1 teaspoon cinnamon
- 2 cups cassava flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 1 teaspoon unrefined salt
For the Frosting:
- 1/2 cup grass-fed ghee
- 1/3 cup maple syrup
- 1/4 teaspoon cinnamon
- 1 1/4 tablespoons cassava flour
- 2 1/2 tablespoons coconut milk – I like Native Forest brand (this small amount shouldn’t be an issue for those with copper overload)
- 1 tablespoon coconut sugar
- Mix all ingredients well using a hand-held mixer.
Cassava Flour Pumpkin Bars Instructions:
- Preheat oven to 350F.
- Spray an 11×17 inch baking sheet with coconut cooking spray.
- Mix eggs, sugar, oil, pumpkin, cinnamon and pumpkin pie spice.
- Set aside.
- Mix flour, baking soda and powder, and salt.
- Add egg mixture.
- Pour into baking sheet and bake for 30 minutes.
- Allow pumpkin bars to cool completely before frosting and enjoy!
Chia seeds: to replace 4 eggs use 3/4 Cup Water + 1/4 Cup Chia Seed and allow to “gel” for 30 minutes or let set overnight.
Beef Gelatin: for each egg dissolve 1 tablespoon unflavored gelatin (I like Vital proteins brand) in 1 tablespoon cold water, then add 2 tablespoons boiling water. Sprinkle so that it blooms to avoid clumping. Beat vigorously until frothy.
Have a lovely Thanksgiving and let me know how my pumpkin bars turn out for you in the comments below!