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With fall well underway and the holiday season imminent, I’m excited to offer a roundup of Vegan and Gluten Free Pumpkin Recipes. These delicious goodies come from several contributors in the health and/or blogging community and I’m pleased to share their recipes as well as a couple of my own.
Pumpkin is THE signature flavor of fall. In addition to adding amazing richness to baked goods, it provides healing benefits that support the body. Check out this post about the impressive ways that pumpkin improves health and wellness.
And then grab a pumpkin or a can of organic pumpkin puree and head into the kitchen to try one of these 12 recipes.
Vegan and Gluten Free Pumpkin Recipes
These recipes are plant based and gluten free. If gluten sensitivity isn’t an issue for you, as it is for me, then feel free to use your favorite flour. However, I can guarantee that these goodies are delicious, just as they are. Even if you’ve never tried a vegan or gluten free recipe, this might be a great time to experience the difference plant based can make, in lessening inflammation in the body without sacrificing flavor.
Please visit each link provided to find the recipe. And check out the contributor’s blog site while you are there!
Pumpkin Cookies with Apple Butter Thumbprint by A Meal In Mind
I hope you find a recipe or two or three to try, to fully enjoy this comforting time of year. And if you have a favorite pumpkin recipe, please share a link to the recipe in the comments below. As a favor to my readers, please indicate whether the recipe is vegan and gluten free.
Happy fall and happy baking!
Check out these helpful Amazon finds:
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On a plant based diet, or any healthy diet, nuts are a great snack option. Most nuts are higher in fats, so a small handful a couple of times a week is optimal. And nuts are an ideal source of fiber and protein.
Nuts contain other important and beneficial nutrients. Read on for the 5 healthiest nuts to eat, to receive the most from your snack.
Nutritional Nuts
Overall, nuts are a good source of healthy monounsaturated fats along with omega-6 and omega-3 polyunsaturated fats. They also deliver vitamins and minerals.
In spite of their higher fat content, nuts have many health benefits. Studies have shown that nuts help to prevent diseases and may even prolong life by reducing the risks of some types of cancers.
Here are the 5 healthiest nuts to eat.
1. Walnuts
Walnuts are an excellent source of the omega-3 fatty acid alpha-linolenic acid (ALA). They are also a significant contributor of protein, fiber, vitamin E, melatonin and magnesium. Walnuts also contain a plant compound called polyphenols that reduce inflammation throughout the body, which in turn lowers the risk of many diseases, including cancer.
Walnuts also reduce bad LDL cholesterol while boosting good HDL cholesterol. They also contribute to better heart health, regulated blood pressure and increased blood flow through the circulatory system.
Additionally, walnuts are considered brain food. Eating walnuts increases cognitive function and reasoning abilities.
5 healthiest nuts to eat: walnuts
2. Almonds
Almonds provide a significant amount of protein, fiber, vitamin E and magnesium, potassium, phosphorous, calcium and iron.
This tree nut improves cholesterol levels and supports heart health. Its high fiber content aids in weight loss and lowers blood pressure. And consuming a few almonds during a meal helps to regulate blood sugar levels that can rise after eating, in people with diabetes. For those with type 2 diabetes, almonds can lower inflammation.
Almonds also improve gut health by supporting the growth of beneficial bacteria.
Almonds, one of the 5 healthiest nuts to eat.
3. Pistachios
This popular green nut, typically packaged still in its shell, is high in fiber and protein and provides vitamin E and magnesium, potassium, calcium, iron and phosphorous.
As with walnuts and almonds, pistachios improve cholesterol levels. Eating just a couple of ounces of pistachios a day also increases good HDL cholesterol. Additionally, pistachios decreases the risk of heart disease, lower blood pressure, and help maintain a healthy weight. Their antioxidant properties prevent oxidative damage to cells.
And pistachios help to keep blood sugar levels down after a meal.
Health boosting pistachios.
4. Cashews
Cashews have a creamy texture, making them perfect for baking and vegan sauce making. They are also an excellent source of protein, fiber, vitamin E and calcium, iron, phosphorous, potassium and magnesium. Cashews also provide antioxidant properties.
This tree nut reduces blood pressure, improves blood lipid levels and increases good HDL cholesterol.
Fiber and protein rich cashews.
5. Hazelnuts
Nutritious hazelnuts have a distinctive flavor. They are also an excellent source of fiber, protein, vitamin E and calcium, iron, magnesium, phosphorous and potassium.
They lower the risk of heart disease and reduce bad LDL cholesterol and triglycerides. Hazelnuts ease inflammation throughout the body and improve overall blood vessel health. Additionally, they increase the amount of vitamin E in the blood.
The last of the 5 healthiest nuts to eat, hazelnuts.
Ways to Benefit from Nuts
Try including nuts in your diet, in these ways:
combine them with unsweetened raisins, dried cranberries, unsweetened dried coconut and seeds to make a homemade trail mix
drink nut milks such as cashew milk, almond milk or hazelnut milk
use sugar free nut butters that only contain nuts and a small amount of sea salt
Remember to enjoy nuts in moderation, due to their fat content. Eat a small handful at a time or include in recipes on days scattered throughout the week. And check out some of my favorite recipes below, that include healthy nuts.
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A question I’m frequently asked is, “What about pasta? Don’t you miss it?”
The answer is, I do enjoy pasta. Since switching to a plant based lifestyle, I still eat pasta. It’s vegan and gluten free pasta.
Pasta came back into my diet shortly after going plant based. I discovered a wide selection of gluten free and vegan pasta available. Although I’ve settled in on brown rice pasta as my favorite, there are other varieties made from plants and wheat free grains.
Here is a line up of gluten free pastas to try so you can decide which is your favorite!
Why Avoid Gluten?
Gluten is a chewy protein found in some grains including wheat, spelt and rye. For people with celiac disease, avoiding gluten is a must as the protein attacks the small intestines and causes damage. Another form of celiac disease attacks the skin rather than the small intestines, causing a painful rash.
Additionally, people with autoimmune disorders and gluten sensitivities should avoid gluten as well. I fall in the latter category. People with a gluten sensitivity don’t process the protein well. Symptoms of sensitivity range from digestive disorders to irritable bowel syndrome to skin rashes to headaches and joint pain. Gluten, along with other allergens and proteins found in grains, can create inflammation and weaken the immune system, which is our first line of defense against illness.
Fortunately, for those with gluten intolerance or sensitivities there are options.
Brown Rice Pasta
This gluten free pasta is one of the most popular. Brown rice, with its mild flavor, adds chewiness and texture to the pasta, in the same way that wheat does. It is an excellent one-on-one substitution for wheat pasta, holding its shape well during cooking. In addition, brown rice is a rich source of fiber and nutrients including selenium and magnesium. Brown rice also supplies the body with antioxidants that fight against oxidative damage to cells.
Try these brown rice pastas by clicking on the photos:
One of my favorite gluten free pastas, brown rice.
The Great Value brand, which is a blend of brown rice and quinoa, is excellent as well and available in the gluten free section at Walmart.
Quinoa Pasta
This pasta is not only entirely plant based, it supplies all nine of the essential amino acids that the body requires. Quinoa is also a great source of fiber, vitamins and minerals. Pasta made from this grain boasts a mild, nutty flavor with a grain-like texture. It is often combined with other gluten free grains or legumes to create a pasta that holds together well.
Try the brown rice/quinoa pasta pictured above, or this one from Trader Joe’s:
Quinoa and brown rice pasta from Trader Joe’s.
Chickpea Pasta
This recent addition to gluten free pastas is gaining in popularity. The flavor is slightly stronger than the brown rice varieties while the texture is very similar to wheat pasta. Chickpea pasta is high protein and high fiber, making it a very filling choice for pasta recipes.
Banza and Barilla both produce an excellent chickpea pasta:
Try one of the gluten free pastas from Banza. This is penne.
Barilla chickpea rotini
Soba Noodles
Soba noodles are made from buckwheat flour. The noodles have a slightly nutty flavor and a chewy texture. They are available in a variety of shapes, not just noodles. Soba noodles are a good source of protein and fiber and they are lower in calories than most other pastas. They also provide manganese and thiamine.
Get soba noodles here:
Soba noodles are another gluten free pasta option.
Green Lentil Pasta
This is another legume pasta, similar to chickpea. It is typically combined with quinoa and has a mild flavor and a good chewy texture. Green lentil pasta is an excellent source of fiber and protein.
Try this brand:
Pow green lentil pasta.
Multigrain Pasta
Some gluten free pastas combine a blend of grains including rice, quinoa, buckwheat, corn, millet and amaranth.
The taste and texture of multigrain pasta is very similar to wheat pasta. However, the nutritional value varies greatly with these pastas, depending on the combination of grains. Read the labels carefully so that you know what you are getting. I only use non GMO corn, so I typically avoid multigrain pastas unless I know corn is not included.
Barilla is a reliable brand for multigrain pasta.
Preparing Gluten Free Pastas
To cook gluten free pastas, use these tips:
 use a large container with plenty of water
bring water to a roiling boil and keep it there while pasta cooks, stirring frequently
begin testing pasta several minutes before end of specified cook time
remove from heat when pasta is al dente for best texture – overcooking results in mushy pasta
drain pasta and rinse with cool water to stop the cooking process
toss with a small amount of olive oil, if desired, to prevent pasta from sticking together
add cooked pasta to sauce to finish cooking, if necessary, or serve with sauce immediately
Gluten Free Broccoli & Macaroni Bake
Enjoy Gluten Free Pastas
I’ve discovered many ways to enjoy gluten free pastas. The easiest is to pair gluten free spaghetti, penne or rotini with simple marinara sauce. I keep a package of pasta on hand and for convenience, a jar of organic, sugar free pasta sauce.
Pasta isn’t served daily in my house, however it is nice to know that when I want a quick and nutritious meal, I can have it. I make sure it is a gluten free pasta that supports my healthy lifestyle, rather than one that creates a negative reaction in my body.
Another idea for gluten free pastas, freshly prepared pesto. I enjoyed this delightful meal in Italy.
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When I learned that October 15 is National Mushroom Day, I felt inspired to try a new recipe that features mushrooms. My Vegan Under Pressure cookbook provided a dozen opportunities to create such a recipe. I slightly adapted one of the recipes in that book.
This Mushroom, Bean and Barley Soup is perfect to celebrate the special day. And it is a wholesome, hearty soup for a chilly fall evening. Using the pressure cooker means this soup is ready in minutes.
Mushroom Day
This unique holiday celebrates all mushrooms…Portobello, shiitake, button and truffle. Mushrooms, which are members of the fungi family, are highly nutritious. They are a staple in a plant based diet, due to their high protein and fiber content. Mushrooms also contain B vitamins and a potent antioxidant called selenium, which supports the immune system and prevents damage to cells and tissues. Button mushrooms are an excellent source of vitamin D as well.
Today’s soup includes baby Portobello Mushrooms, along with other vegetables and dried herbs.
Fresh Portobello Mushrooms and green beans, two of the ingredients in Mushroom, Bean and Barley Soup.
Mushroom, Bean and Barley Soup
Look for baby Portobello Mushrooms. If those are not available, substitute button or cremini mushrooms. Similarly, you can swap out the navy beans for pinto, black or white beans.
Mushroom Bean and Barley Soup
This hearty plant based soup features mushrooms and other vegetables.
1cupgreen beans, choppedmay substitute canned green beans
1bay leaf
1tspherbs de provence
1tspdried thyme
1/2tspground black pepper
4cupsvegetable broth
3cupswater
1cupdried navy beans
3/4cupdried pearl barleymay substitute instant barley
1lemon, juiced
1/4tspcardamom
1tspsea salt
Instructions
In an uncovered pressure cooker, heat coconut oil on medium-high heat. Add onion and celery and saute for 3 minutes.
Add mushrooms, green beans, tomatoes, bay leaf, spices (except for cardamom), vegetable broth, water, navy beans and barley.
Lock on lid and bring to pressure. Cook for 22 - 25 minutes. Allow natural release.
Remove lid and stir in lemon juice, cardamom and sea salt. Test beans for doneness. If the beans are not quite done, simmer, uncovered, until cooked through. Remove bay leaf before serving. Makes 6 servings.
Keyword Mushroom Bean and Barley, Soup
Ingredients for Mushroom, Bean and Barley Soup.The beginning of a wonderful soup.
Enjoying Mushrooms on Mushroom Day
I enjoyed preparing this nutritious soup. As my DIY Vegetable Broth cooked in the pressure pot, I chopped veggies for the soup. As soon as the broth finished, I strained it to use in the recipe.
After washing the pot I popped it back into the cooker, readying it for the ingredients for the Mushroom, Bean and Barley Soup.
I purchased the herbs de provence today, a seasoning I’ve heard of but have never used. It is a combination of basil, fennel, marjoram, parsley and rosemary. You can substitute with a blend of 1/4 teaspoon each of basil, fennel seeds, marjoram and rosemary.
The aroma of the soup filled my home and whetted my appetite.
I was not disappointed! Mushroom, Bean and Barley Soup is a perfect fall or winter dish that warms the body while boosting health. The soup is rich and full of flavor. I appreciated the combination of vegetables and herbs.
I have fresh mushrooms and green beans left over. Another pot of Mushroom, Bean and Barley Soup is in my near future!
Pick up these pressure cooking items by clicking on links below.
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Photos of scrumptious pumpkin treats are filling my Instagram, a sure sign of the season. Some pumpkin flavored goodies, such as lattes and donuts, are full of sugar and not the healthiest of options. However, pumpkin’s health benefits are many. From soups to breads to muffins, enjoy one of the signature flavors of fall and appreciate the boost to health that pumpkin provides.
Pumpkins are a fruit, with edible seeds. Nutritionally, however, these squashes are more similar to vegetables.
Pumpkins are not only fun to carve, they are delicious. In addition, they provide impressive benefits. Here are seven ways pumpkins improve health.
This fruit is technically a winter squash.
Pumpkin’s Health Benefits
High in Vitamins and Minerals
This brightly colored squash is high in vitamins A, B2, C and E. Additionally, pumpkins are a significant source for potassium, copper, manganese, iron, folate and beta-carotene, a carotenoid that the body converts into vitamin A.
Pumpkins are nutritionally dense, low calorie and high in water content. They are also a good source of fiber, making them excellent for managing weight.
Antioxidant Properties
Free radicals are produced naturally as part of the body’s metabolic process. We need some free radicals. They destroy harmful bacteria. However too many free radicals in the body create oxidative stress, which is linked to cell death, rapid aging, and chronic diseases such as cancer and heart disease.
Pumpkins contain powerful antioxidants that neutralize free radicals and prevent them from damaging healthy cells. Antioxidants also protect the skin from sun damage.
Pumpkin’s health benefits can be delivered in tasty ways, such as roasted pumpkin slices.
Supports the Immune System
Pumpkin’s nutrients provide a helpful boost to the immune system. Beta-carotene, that the body converts into vitamin A, strengthens the immune system and helps to fight off infections.
Pumpkin is also high in vitamin C. This potent vitamin increases white blood cell production, which boosts the immune system further and helps the body to heal faster. Finally, pumpkin’s vitamin E, folate and iron content all support the immune system as well.
Protects Eyesight and Promotes Healthy Skin
Pumpkin helps to protect eyesight. Vitamin A deficiency can cause blindness. Pumpkins are rich in vitamin A, beta-carotene, lutein and zeaxanthin that combine to support eye health and lower the risk of age related macular degeneration and cataracts. And the antioxidants in pumpkin prevent free radicals from destroying eye cells.
The nutrients in pumpkins also promote healthy skin. Carotenoids are a natural sunblock, protecting the skin from harmful UV rays. Vitamin C is essential for healthy, youthful skin. It boosts the production of collagen, a protein that keeps skin strong and supple.
Lowers the Risk for Cancer
Cancer occurs when cells grow abnormally. These cells produce an abundance of free radicals, which help them to multiply more quickly. Pumpkin’s carotenoids function as antioxidants. They neutralize the free radicals, which helps to protect the body from certain types of cancers, including stomach, pancreas, throat and breast cancers.
Luscious pumpkin soup, another way to enjoy pumpkin’s health benefits.
Improves Heart Health
The potassium, vitamin C and fiber found in pumpkins are linked to improved heart health.
Potassium lowers blood pressure, a leading cause of strokes. High blood pressure and strokes increase the risk for heart disease. Pumpkin’s antioxidants also prevent bad cholesterol from oxidizing and clumping on the walls of blood vessels. This helps to lower the risk of heart disease as well.
Pumpkin Seeds
The edible seeds in pumpkins are full of health boosting properties too. They are a great source of magnesium, zinc, potassium and iron. Additionally, they are full of powerful antioxidants.
Pumpkins seeds support prostate and heart health, balance blood sugar, ease post menopausal symptoms in women, promote healthy cholesterol levels and lower the risk for cancer.
Roast your own pumpkin seeds, see link for instructions below, or purchase organic non GMO seeds at your favorite health conscious store.
Pumpkin Seeds are excellent health boosters.
Enjoying Pumpkin’s Health Benefits
Pumpkins are so versatile for baking and cooking. Add pumpkin puree to cookies, breads, muffins, pancakes and pies. Or roast chunks of pumpkin and add to vegetables, soups and sauces.
Cut through the hard outer skin. Remove seeds (save those for roasting) and the stringy part. Slice remaining pumpkin into wedges or chunks. Coat with sea salt and pepper and a small amount of coconut oil, if desired. Roast in the oven until tender. After cooling puree to use in baking or soups. Or enjoy the roasted pumpkin as is. Check out this awesome site for full instructions on roasting a pumpkin. And this one for roasting pumpkin seeds.
Pumpkin is also available canned, which is convenient for baking. Read labels carefully and only purchase 100% pureed pumpkin, without added sugar.
During this season of warmth and family fun, enjoy this fall favorite in all its versatility and reap pumpkin’s health benefits as well.
Watch next week for my roundup of plant based and gluten free pumpkin recipes. Here’s one to get you started!
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You know how much I enjoy my daily cups of hot tea, even in summer. What a joy it has been to learn that these herbal teas support my health in a variety of crucial ways. The more I discover, the more often I think, when someone mentions an ailment…there’s an herb for that!
Healthy, glowing skin begins within. All the lotions and moisturizers in the world can’t overcome a poor diet or supply the vital nutrients the body needs to keep the skin vibrant and youthful.
These seven herbal teas to nourish skin provide healing, boost the immune system and revitalize skin cells, all while contributing to important hydration for the body.
Seven Herbal Teas that Nourish Skin
In addition to your skin care routine, try adding one to three cups of herbal tea daily, to revitalize and nourish the skin.
Hibiscus
This rich herbal tea is high in vitamin C and a great source of vitamins A, B1 and B2 plus zinc and iron. Hibiscus contains natural alpha hydroxy acids and omega-3 fatty acids that smoothe the skin and keep it looking youthful. Add two to three teaspoons of dried hibiscus to a cup of boiling water. Cover and steep for 10 minutes. Sweeten with raw honey.
Chamomile
This well known stress reducer contains anti-inflammatory properties that protect the skin from sun damage. Add three teaspoons of dried chamomile, or one teabag, to a cup of very hot water. Cover and steep for 10 minutes. Sweeten with raw honey if desired.
Chamomile, one of seven herbal teas that nourish skin.
Dandelion
Antioxidants in dandelion flowers, combined with immune boosting properties, enhance the appearance of the skin while neutralizing free radicals. In addition, dandelion aids digestion and the absorption of nutrients, which contributes to the health of skin as well. Add a handful of fresh dandelion blossoms to a large cup of very hot water. Or use a dandelion tea bag. Cover and steep for 15 minutes. Sweeten with raw honey if desired.
Jasmine
This fragrant flower contains antiviral and antibacterial properties that support the immune system and nourish skin. Jasmine balances hormones, reduces oil production on the skin and helps to heal skin conditions such as eczema and psoriasis. Brew a cup of jasmine tea by combining three teaspoons of fresh or dried flowers with a cup of boiling water. Cover and steep for 10 minutes. Sweeten with raw honey if necessary.
Green Tea
This soothing tea reduces inflammation throughout the body, including the skin. Green tea protects against harmful UV radiation. And it contains a powerful antioxidant called ECGC that fights free radicals and prevents the formation of wrinkles. In addition, this tea revives dying skin cells and promotes the growth of healthy new ones. Add a green tea bag to a cup of boiling water. Cover and steep for five minutes. Sweeten with raw honey if desired.
I love this tea from Twinings that combines two of the seven herbal teas that nourish skin…green tea and jasmine.
Ginger
Aromatic and spicy ginger has powerful anti-inflammatory properties, plus it aids digestion. Ginger also strengthens the immune system. All of these supportive health boosters contribute to clear, vibrant skin. Peel a small piece of fresh ginger and slice or mince it. Pour boiling water over the ginger, cover and steep for 15 minutes. Sweeten with raw honey if desired.
Peppermint
This herb from the mint family balances hormones, with calms skin and helps to keep it clear and healthy. It also reduces sebum, an oily secretion, on the skin. Peppermint’s antioxidants prevent oxidative damage that ages the skin, and help to renew skin cells. Add two teaspoons of fresh or dried peppermint, or one tea bag, to a cup of very hot water. Cover and steep for 15 minutes. Sweeten with raw honey if desired.
Aromatic ginger tea supports the body while promoting healthy skin.
Which of These Teas Will You Try?
These seven herbal teas that nourish skin are readily available through your favorite grocery story, in tea bag form. Or check your local health food store or grocer for dried loose leaves to create your own tea blends. Additionally, peppermint and chamomile are easy to grow in a backyard garden or container. I even have a jasmine plant flourishing in a container on my front deck. And wild dandelions dot most yards during spring and summer.
Or for convenience, click links below to order your favorite herbal teas from Amazon.
Simply adding one to three cups of tea to your diet, daily, can radically improve health and wellness. As a wonderful bonus, that health radiates from clear skin as a vibrant glow.
Which herbal tea will you try first?
A favorite among the seven herbal that nourish skin…peppermint.
Pick up your herbal teas for healthier skin, below:
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One thing that many people enjoy about fall is pumpkin flavored everything. From pumpkin spice lattes to pumpkin donuts and gnocchi, this rich and homey flavor defines the season.
This evening I happily tried a new pumpkin recipe, adapted from litecravings.com. These easy to prepare bars are full of pumpkin flavor and spices. They do not contain gluten, eggs, oil, grains or refined sugar.
Vegan and Gluten Free Pumpkin Bars
I used organic canned pumpkin puree for this recipe. The rest of my ingredients were organic as well and non GMO. Make sure you are using pumpkin puree, rather than pumpkin pie filling, which is loaded with sugar. I found non GMO peanut butter powder at my local Natural Grocers, in the refrigerator section of the bulk foods aisle. I located the almond meal, which gives the bars a nice texture, in the same section. You can use almond flour instead, if desired.
The original recipe required two eggs. I used “flax eggs” instead. Check out this post, for four egg substitutes, including flax eggs, that work well for baking.
Vegan & Gluten Free Pumpkin Bars
These easy to prepare bars are rich with pumpkin flavor and spices and do not contain eggs, oil, refined sugar or gluten.
1/4cupunsweetened apple sauce, organic if possible
2flax eggs
1 1/2tspbaking powder, aluminum free
1tspvanilla
2 tsppumpkin pie spice
1cupalmond meal or almond flour
1/2tspsea salt
1/4cupwalnut piecesoptional
Instructions
Preheat oven to 350 degrees.
In a large bowl, combine all ingredients except for the almond meal.
Fold in almond meal, just until combined. Pour mixture into an 8x8 cooking pan, lightly greased with coconut oil.
Top with walnut pieces, if desired. Dark chocolate chips would be good too.
Bake 20 - 30 minutes, until toothpick inserted in middle comes out with just a bit of batter clinging to it. It's okay to slightly undercook the bars. Begin testing for doneness at 20 minutes.
Let cool completely, at least one hour. Bars do even better chilled for several hours in the fridge so that they set. Cut into 9 bars,
Keyword Gluten Free, Pumpkin Bars, Vegan
Ingredients for vegan and gluten free pumpkin bars.
Pumpkin Bars that Taste Like Fall
I admit, I rushed the cooling process so I could finish up photos and complete my blog post! However, these vegan and gluten free bars are so good! The bars are slightly sweet and loaded with spiced pumpkin goodness. Because my bars were still warm, they tasted like a delightful cross between pumpkin pie and pumpkin brownies.
The remainder of the bars will chill in the refrigerator overnight. I baked them for about 25 minutes. I think next time…and there will be a next time…I’ll leave them in two minutes longer.
I enjoyed a couple of vegan and gluten free pumpkin bars with a cup of hot peppermint tea. They were perfection…and the taste of fall….in every yummy bite.
Check out these finds from Amazon:
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