Low-Carb, Super Healthy Pumpkin Bars


IMG_1797Hi! I cooked these up tonight, since I was in the mood for the amazing flavor and health benefits of the mighty squash- the pumpkin. Who says it’s only a Fall phenomenon? Psssh! These are not only decadent and delicious, but also LOW-CARB. You’re probably thinking, “Yeah, sure, one or two out of three ain’t bad, whatcha got?” BUT you’re wrong. They really ARE good, in all ways.

So, you have to get a can of regular pumpkin, not the pie mix. The pie mix has already been sweetened.

Basic Recipe: 1 can pumpkin puree or such.

2 cups almond flour (See pic, I like Bob’s.

1/3 cup flaxmeal, also Bob’s Red Mill

total 1 cup TRUVIA, but it goes to different places (Stevia and Ethryritol Blend- a sugar alcohol that tastes REAL, and has not upset my stomach AT ALL)

1 egg

2-3 tbsp. butter

a teaspoon salt

cinnamon and nutmeg to taste. I like lots. ( I used 1 1/2 teaspoons cinnamon and about 1/2 teas. nutmeg

CRUST; These bars are two -layer. Layer one, on the bottom of your 8×8″ pan, is the almond flax layer. 1/4 of that cup of Truvia.

I cut in about two tblsp. butter to my 2 cups almond meal and flax.

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I pressed this into the pan, and cooked at 375f for 20-22 minutes, to keep it from sogging later.

Meanwhile, while that cooked, I prepared my pumpkin with an egg, 3/4  C. Truvia, nutmeg, cinnamon, and about a cup and a half of whipped topping, which I THOUGHT was real whipped CREAM at the store, but whatever. It worked.

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THIS gives it a light and fluffy texture, that’s why. And when I made regular pumpkin pies, I always mixed in the same, or Cool-Whip. Some folks prefer evaporated or condensed sweetened milk. That adds richness but not fluff. I like fluff. Besides, there’s not a lot of sugar per- the- ounce in Whipping cream or Cool-Whip, but there IS in either of the other choices.

Ok, so now your pumpkin delight is ready to ladle atop the crust you’ve prepared. Do that, and cook it at 375f for a while..ha ha. Don’t ya’ love non-specificity? It was like, for a while, at some temp, until I liked the way it smelled and looked. Really. But to help you out, I think it was 375 for what felt like an eternity….(25-30 minutes)

Once done, I took MORE whipped topping in a can, and played decorator, as you can see in the pic. It’s yummy, and I liked it warm, but I am gonna LOVE it cold. That’s just how I roll. Image

Carbs? I am not a scientist with measurement devices lying around the house, however- I do know that the entire CAN of pumpkin has a net of 24.5 grams carbs. The flax negates it’s 4 gr. carb with 4 gr. FIBER. The almond flour is about 3 grams per 1/4 cup. I used 2 cups per the recipe. So, 24 for the entire recipe- but they ARE nutty carbs…so, there’s that. The whipped cream on top is optional. I cut mine into 9 large portions. 49.5 PLUS the Truvia. Well, let’s look at the carb count for that. Ok, well…darn. It’s higher than I would like. 48 for the whole recipe. Shoot. This is turning into more of a REAL treat than I had imagined. Let’s do some math. Ok, so, if you cut it into 9th’s , you get about 11 grams carbs per the piece. Ideas: cut the pieces smaller, or omit the 1/4 Truvia in the crust, and use the 3/4 cup Truvia in the pumpkin alone, and nix the 2 grams for whipped topping, and you could get it down to about 6 net grams of carbs. Still not so bad, considering how yummy it is.🙂 Besides, let’s look at the health benefits of flax, pumpkin, and almonds!

Pumpkin nutrition facts

Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. This humble backyard low calorie vegetable contains vitamin A, flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance . SOURCE:  www.nutrition-and-you.com/pumpkin.html

Flax benefits:  NUMEROUS🙂

(slow connection speed to pertinent articles driving me mad) Finally, beloved, the benefits of being able to have some sort of ‘treat’ when you spend 360 days of the year adhering to ABSTINENCE from foods that can somehow bring a truly satisfied smile to your face- is a great thing. Oh, sure, I smile like crazy when I am eating raw broccoli…and kale…and yet another rendition of “how can I make THIS egg seem more special?”. And believe me, I keep searching for the holy grail of egg recipes, but…yeah. I’m a whipped cream, chocolate mousse, nachos with cheese kinda woman, trying to stay in the corral of lean meats and veggies. Ok, not so lean meats at times…Help me out! Just ordered Quest bars. They are Truvia and Stevia blends, with like 3 grams carbs and 20 gr. protein. I am So excited to see these arrive in the mail! I will be reviewing them for YOU! I really hope you guys know that I am working HARD to get in shape, eat right, innovate and create recipes for us ALL, so that I can shed light on the fact that it IS possible to eat right AND still enjoy it . I have learned so much from people like George Stella, Low Carb Confidential, (see his blog here, he rocks!), and so many more. Thank you for your support. I REALLY crave feedback, questions, and comments. Please give ME some ideas!! Thank you!

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