By Hayley Stobbs R.Ac, CNC
JESSICA’S AIP PUMPKIN BARS
Note from Jessica: I created these because I seem to always have leftover squash these days and they are SUPER easy. Much easier than pumpkin pie. The hardest part about making these is that they are not as good straight out of the oven as they are chilled over night. One of the drawbacks of coconut flour is that it absorbs so much moisture. But, once it hits a certain saturation point, it will stop absorbing liquids and stay stuck in the soupy state and not bake dry like typical brownie mixes or cakes do. These bars came out really nicely dense and creamy, almost fudge-like. And not overly sweet. Next time you are baking squash (I am baking squash at least 3 times a week right now) throw an extra on the cookie sheet and whip these up! Great as snacks for kids too!
Note from me: The creative in me added cranberries and chocolate to mine (note: chocolate is not autoimmune protocol friendly. Dried cranberries aren't either, though fresh are fine). I've also tried subbing the coconut butter for plantain to bind (see recipe below), and swapped some of the coconut flour for arrowroot. All of the varieties turned out well but hers is my favourite!
Prep time: 10 minutes
Ingredients
1/2 cup coconut manna or butter
1/2 cup coconut oil
1/4 heaping cup coconut flour
1 1/2 cup cooked winter squash (butternut or pumpkin)
Pinch salt
2 tsp. cinnamon
1 tsp. ginger
1/4 cup plus 2 Tbsp maple syrup
Directions
1. On the stove, gently melt coconut oil and manna until melted
2. In food processor, add squash, spices, coconut flour, salt and maple syrup. Pour melted coconut oil and manna on top and blend for 30 seconds being sure all the big pieces of squash are blended.
3. Line a square 8x8 brownie pan with parchment paper. Scoop the bar filling into the pan and use a spatula to smooth it out. Bake for 25 min at 350 degrees. Remove from oven, let cool, cover and put in fridge until completely chilled; about 3 hours.
According to Chinese medicine food therapy pumpkin is warming and sweet, enters the lung, large intestine, spleen and stomach meridians, tonifies qi, and regulates blood circulation, cold, damp, and phlegm. Plantain is cold and sweet, enters the large and small intestines, liver, and spleen, and regulates heat, phlegm, and wind.
Pumpkin and plantain are easy-to-digest vegetables. Pumpkin is a great source of vitamin A and is traditionally helpful for digestive disorders. Plantain is a good source of resistant starch to help feed beneficial gut microbes. In this recipe the plantain acts as the ‘binder’ as it holds the ingredients together similar to an egg’s function in traditional baking recipes. Pack away in your child’s lunchbox or enjoy as a snack with seed butter. Enjoy!
PUMPKIN PLANTAIN BARS
Makes 12 - 16 bars
Ingredients
2 plantains, 2 cups sliced
1 regular sized can pumpkin puree
¼ cup coconut oil
2 tablespoons maple syrup or honey
1/3 teaspoons baking soda
Pinch of sea salt
¾ cups shredded coconut, optional
½ cups raisins or blackcurrants, optional
optional topping
2/3 cup coconut butter
2 – 3 tablespoons coconut oil
2 – 3 teaspoons maple syrup or honey
Dash of sea salt
Directions
1. Preheat your oven to 325F. Melt the coconut oil in a small saucepan. Transfer to a blender or food processor with the maple syrup and sliced plantains. Blend until smooth and creamy. If you have a Vita Mix use the tamper to ease the process along.
2. Pour into a bowl and mix in the remaining ingredients.
3. Bake at 325F for 40 minutes. Remove from oven, cool, and spread on optional topping.
4. Transfer to your refrigerator for a few hours and then slice into squares. Keep stored in an airtight container for up to a week.
If you’re interested in nutrition and acupuncture I’d be happy to guide you along. Please visit www.vcaspa.com to book online or call 250-590-4341. To learn more about my acupuncture practice, follow @hayley_stobbs on Instagram.
Wishing you love & vitality,
Hayley Stobbs R.Ac, CNC