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

Vegetable Soup w/Tarragon Pistou

Cold weather is on it's way!  It's time for soups, stews and all things that bring comfort ( and calories)!  While I am looking forward to a lazy day (or just few hours) of cooking hearty stews  along with big hefty loaves of warm bread, I don't welcome the extra calories that go along with those favorites.

Somehow, I never lost my winter pelt from last season. Sadly, I have to face the fact that I can no longer rely on my super-charged-hyper-activity to keep my weight in check as I maintain a butter and cream supply that would make Ms. Paula Dean envious.  I have to make some changes, and I am not really doing so gracefully.  Change is good, I know, but life with less butter just seams scary.

So, in the spirit of making a few healthy tweaks in my recipes, I thought I'd offer a very basic vegetable soup recipe with an-over-the-top punch of flavor from one of my favorite herbs.  Tarragon.  Luckily, it grows rather well in our climate, and when made into a Pistou ( a cold french sauce made of herbs, garlic and olive oil),  it delivers a high concentration of extraordinary flavor.




 We made this soup last week at one of my cooking demonstrations and it was a huge hit. The big flavor comes from a combination of fresh tarragon, parsley, garlic and olive oil. It's a refreshing departure from the usual basil pesto, and it does not contain any extra calories from nuts or parmesan cheese.  As with many of the recipes you will find on this blog, the recipe is merely a suggestion.  Personally, I feel the Pistou could, and should be used the way you would use salt, or any condiment.  It's a flavor enhancer. Think of making a cilantro-parsley mix for been soups, a parsley-sage mix for turkey noodle soup, a cilantro-mint-basil for asian soups, ....I can keep going, but you get the idea.. The star really is the Pistou, as it can take a humble vegetable soup and elevate it to "I could lick the bowl" status.   I hope you will give this one a try!

           French Vegetable Soup w/Tarragon Pistou

2 Tablespoons Olive oil

1 small onion, diced

2 stalks Celery, diced

2 carrots, peeled & diced

2 parsnips, peeled & diced

2 cloves garlic, minced

2 large red skinned potatoes, scrubbed & diced

1 bouquet garni (2 bay leaves, 6 peppercorns, 6 stems of parsley, 4 stems thyme)

1 quart Vegetable stock

1 quart water

1 can diced tomatoes

1 cup fresh green beans, chopped

1 can garbonzo beans, drained and rinsed

2 cups kale, stems & spine removed, chopped.

Salt & pepper to taste.

Heat a 5-quart pot over medium heat, then add olive oil, onion, celery, carrots, garlic and parsnips and sweat vegetables for 10 minutes.  You want them to gently release their liquid, and not to have any discernible coloring ( no browning). Next, add potatoes, herbs, veg stock, water and tomatoes to pot and simmer for 10-12 minutes or until potatoes are tender.  Once potatoes are tender add beans, green beans and kale, then simmer for an additional 5-10 minutes. Remove bay leaves, parsley & thyme stems and season with salt and pepper.  

To serve: Ladle soup into warm bowls and top with 1Tablespoon Pistou and serve with crusty french bread.

Tarragon Pistou

1 large clove garlic, minced

1/4 tarragon leaves, no stem

3/4 cup parsley leaves

1/2 extra virgin olive oil

1/4 teaspoon kosher salt

Combine all ingredients into a small food processor and process for 3 minutes. Be sure to scrape down the sides.  Taste Pistou, and adjust the salt, and add more tarragon for a stronger flavor, or more parsley for a milder flavor.  Store any unused Pistou in a covered container, topped with a thin layer of olive oil.  It will last a week in the refrigerator, or 1 month in the freezer. 

Take a look at these great soups from previous posts: 

**  Savory Butternut Squash Soup w/smoked paprika seeds

**Three Potato Chowder

** Colorado Onion Sage Soup - ( my last class voted this the BEST french onion soup they'd ever    had..it's all about slowly, slowly, slowly caramelizing your onions.. perfect for a cold fall day)!

Enjoy!

Chef Deb Traylor

I also have info on upcoming cooking classes and demo's at Mountain High Appliance in Louisville,

We are doing "FOODIE HOLIDAY GIFT IDEAS"

Includes: Salted Caramel Sauce, Homemade Cellos (lemon and others),  fruit compotes, etc..

Cost:  $20 per class
Advance registration required by contacting Barbara at

303-951-0524 or Barbara@mountainhighappliance.com