Pumpkin Oatmeal Breakfast Bar (Vegan & Gluten Free)

Here's to my Vegan and Gluten Free friends!

This is a fabulous breakfast/snack bar!  It's full of the things we love: oatmeal, pumpkin puree, fall spices, chia seeds, walnuts and walnut oil.   It's simple, not too sweet, with loads of fiber and a dose of omega-3's.



I was looking around the internet for a healthier alternative to the average breakfast/snack bar.  While I found many, it seems that even the most popular 'vegan' cookies, did not look appealing nor were they utilizing the best healthy alternatives.  So, I took the best of what I found and changed the components to actually offer,well..... MORE! More flavor, more fiber, more omega 3's, more nutrients.

The changes I made to the Vegan recipe were :

~ I made them gluten free, substituting oat flour (or sorghum flour) for white all purpose flour

~ instead of a non dairy spread (which contains water) or vegetable oil, I used walnut oil. Walnut oil is packed with flavor, so if its too much for your taste you can use 1/2 walnut oil & 1/2 other oil.  ALSO, spectrum makes a filtered walnut oil, that has all the omega-3's of walnut oil,  but none of the walnut flavor.  Organic Coconut oil is also a good choice.

~ I added a Tablespoon of Chia seeds to my dry mixture, it adds omega-3's and fiber

~ for sweetener, I added 1 Tablespoon molasses, and used an organic raw sugar.. I like the large sugar crystals as they add crunch to the topping. Plus I wanted the filling to have more of a gingerbread note then just pumpkin.


This is a soft breakfast bar, more suited for coffee and tea, then backpacking.  I tested these out on my family, who in all honesty, are accustomed to all the butter and cream that usually is involved in my cooking life.  I knew they were a hit when I returned to the pan and half of them had been consumed!

Gluten Free Pumpkin Oatmeal Breakfast Bars (Vegan too!) 

 1/2 cup filtered walnut oil (spectrum) OR 1/2 cup (1/4 cup canola oil &; 1/4 cupunfiltered walnut oil)

                                                           OR 1/2 cup filtered coconut oil, OR 1/2 cup earth balance, melted

1 teaspoon GF vanilla extract 

1 cup GF oat Flour or Sorghum Flour

1 cup GF Rolled Oats

1/3 cup ground walnuts

1/2  raw sugar, or maple sugar

1-2 Tablespoons Chia seeds (optional) 

1 1/2 teaspoon Xantham Gum

1 Teaspoon Baking Powder

1/2 teaspoon sea salt

Pumpkin Filling

1 cup pumpkin puree (not pie filling)

1/4 cup raw sugar or agave nectar

1 Tablespoon Molasses 

1 teaspoon GF vanilla extract

1 teaspoon ground Cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon cloves

1/4 teaspoon nutmeg

Zest from one orange

Preheat oven to 375 degree F.

Generously oil 8x8 inch pan.

In a medium bowl combine oil, 1 teaspoon vanilla, oat flour, oats, walnuts, sugar, chia seeds (if using), xantham gum, baking powder and salt until thoroughly combined.  Press HALF of mixture firmly to the bottom of the pan, and back for 10-12 minutes,  until it begins to brown.  

While the base is baking, combine the pumpkin filling ingredients in a bowl. Taste the filling, now is the time to adjust the flavors.. want more sugar? more ginger?  add a bit more now, but keep in mind the flavors will deepen as it bakes.

Once the base has browned, let cool for  5 minutes, then spread filling all over the top. Next sprinkle crumb topping over the filling.  At this point you can add an additional teaspoon of raw crunchy sugar, or a few more nuts. ( I always have to gild the lily so I added a little sugar on top).  Bake for 20-25 minutes, you want it to have some color.  Cool for 30 minutes, and cut into 16 pieces.  Enjoy!

The breakfast bars will remain soft and will keep for about 4-5 days.  Most of ours were eaten in one day, but I kept one, just to see how it would hold up.

Here's a great fall recipe from my archives:  Anasazi Bean and Pumpkin Stew (Vegan and GF)

Best, 

Chef Deb

Handmade Graham Crackers

First of all, these (the dough and the cookie) are so addictive, I am having trouble getting them baked AND off the cookie sheet. The fact that they are made with whole wheat flour, local honey and wheat germ only adds to my delusional beliefs that it's okay, dare I say healthy, to eat this in heaping spoonfuls.... Hhhmm, whole grains, fiber, wheat germ, eggs...now, if I can dip them in peanut butter and chocolate, this could be a new breakfast item in our house!!

This is a classic Martha Stewart recipe, and I honestly believe it is one of the best. I have experimented using more whole wheat flour (less white) as well as increasing the amount of cinnamon in the recipe, both with great success. I also just cut mine into squares or some sort of fun shape, having a "classic" representation of store bought crackers has no appeal to me what so ever...

I hope you give these little cookies a try, and if you need assistance or help resisting eating the whole batch... just call me, I will personally relieve you of any unnecessary cookie dough.

Martha Stewart's Graham Cracker Recipe

Makes 20

. 1 1/2 cups all-purpose flour, plus more for working

. 1 cup whole-wheat flour, local Colorado Whole wheat works well.

. 1/2 cup untoasted wheat germ

. 1/2 teaspoon salt

. 1 teaspoon baking soda

. 1 teaspoon ground cinnamon

. 1 cup unsalted butter, softened (2 sticks)

. 3/4 cup packed light-brown sugar

. 2 tablespoons high-quality, local honey

Directions

. Preheat oven to 350 degrees. Whisk flours, wheat germ, salt, baking soda, and cinnamon in a medium bowl; set aside.

. Put butter, brown sugar, and honey into the bowl of an electric mixer fitted with the paddle attachment; mix on medium speed until pale and fluffy, 2 to 3 minutes, scraping down sides of bowl as needed. Reduce speed to low. Add the flour mixture, and mix until combined.

. Turn out dough onto a floured surface, and divide into quarters. Roll out each piece between 2 sheets of floured parchment paper into rectangles a bit larger than 9 by 6 inches, about 1/8 inch thick.

. Using a fluted pastry wheel, trip the outermost edges or each rectangle, and divide into three 6 by 3-inch rectangles. Pressing lightly, so as not to cut all the way through, score each piece in half lengthwise and crosswise, to form four 3 by 1 1/2-inch crackers. Stack parchment and dough on a baking sheet and chill in freezer until firm, about 20 minutes.

. Remove two sheets of dough from freezer. Pierce crackers using the tines of a fork. Transfer to large baking sheets lined with parchment paper. Bake, rotating halfway through, until dark golden brown, 8 to 9 minutes. Repeat with remaining dough. Let cool on sheet 5 minutes; transfer crackers to wire racks to cool completely.

* These are my Grahams in The Round.  I slightly under bake them and use them for desserts and ice cream sandwiches or open faced custom  s'mores.
* This dough is VERY forgiving! It can be re-rolled countless times and still come out perfect.


I hope you give these a try.


See you at the Market!
Chef Deb




Please, support your local farmers and food producers by visiting YOUR local Farmer's Market. It's a great experience, you strengthen your community, and YOU keep valuable dollars where they matter most...in the place you call home!  See ya there!