SUPERFREE Pumpkin Bars—No Fluff. No Grains. No Brainer


Two of our Wellness Warrior contributors live in North Carolina, and they sing the praises of Superfree, a blog by Madeline Rose Lee that addresses ways she “lives free” of autoimmune disease.

Whether or not this condition affects you personally, Superfree offers some great recipes and photographs. Here’s a “Gutsy Gem” that will help you celebrate the pumpkin season good health! We also love her kind of “free verse” style of writing...and passion for living a full-tilt life!


Gutsy Gem

Republished with permission from (Instagram @superfreeway)

in the air

SO it’s mid-October. Found in full swing fall in North Carolina. Pumpkins from Gigi’s garden (she is the garden goddess, after all) – busted open, gutted, and oven-roasted.

What to do? SUPERFREE pumpkin bars with lots of ginger and pretty sliced almonds on top, duh. No fluff. No grains. No brainer.

What else to do? Have a big bonfire jam fest, double duh. Soak some beans and roast some poblano peppers to add homemade spicy pumpkin vegan chili to the mix. Plus fresh organic greens from the garden. Hello high heavens. (Also BYOBeverage, unless you want to share some of my ginger turmeric tea, by all means!)

A Thanksgiving preview, maybe – considering I will be way west and up north until that time. A Halloween hype-up, perhaps. Precariously perfect pumpkins picked from enchanted forests (see below) with their spooky spells and whatnot. The treats themselves a reflection of, or in recognition of the orange hued and golden-brown turning tendencies of the woods as of late. Saturday celebrations and entertainment ideals in light of the rare conjunction of Mars and Jupiter. (DISCLAIMER: Just had my birth chart read by my super spirit soul connected bodywork magician forever friend and teacher Andrés – the wizard of all wizards. New. Life. Not sorry.)

Effortlessly fiber-full, potassium and carotenoid-rich pumpkin blissness. Warming ginger spices and roasted radiant comfort. Easy almonds and infallible coconut. Happy gut.

Here we go again.


/ SELECT pumpkin from the garden (thank you universe), local farmer's market, grocery store, neighbor's stoop, etc.
/ CUT out stem as if you were carving it (huge knife – not responsible for damages)
/ SCOOP out guts (separate slop and save seeds – lay them flat out to dry roast! this can be a tedious process but  y u m)
/ CUT in half and in half again, and in half again (6-8 pieces per pumpkin – roasts quicker and more evenly this way, just trust me)
/ RUB down lightly with coconut oil (cold pressed and raw – yeah, see prime products *coming soon*)
/ PLACE face down on a lightly-oiled parchment paper-lined baking sheet
/ ROAST at 400F for about 45 minutes (until soft, skins should peel off relatively easy or at least with some knife-nudging)


1 c roasted pumpkin slop
1.5 c almond butter (crunchy/creamy, no matter)
1 small banana, very ripe, mashed
¼ c maple syrup
¼ c coconut crystals
1.5 t vanilla
½ c coconut flour
1.5 t baking soda
½ t sea salt
1.5 t cinnamon
1.5 t ginger ground
½ t nutmeg
¼ t cloves ground
¼ t cardamom

/ PREHEAT oven to 350 F
/ LINE cookie sheet (with 1” or higher edges) with parchment paper
/ GREASE lightly with coconut oil
/ MIX pumpkin, almond butter, banana, maple syrup, coconut crystals, and vanilla in a large bowl
/ MIX remaining dry ingredients in separate bowl
/ ADD dry ingredients to wet, gradually
/ POUR batter onto prepared cookie sheet, spread out evenly
/ BAKE for 5-10 minutes, then remove from oven
/ TOP with sliced almonds (no more than ¼ c) and coconut crystals
/ BAKE for approximately 20 more minutes, until edges are ever so slightly browned and almonds appear lightly toasted
/ REMOVE from oven and let cool at least 20 minutes (good luck) before cutting into bars

Probably make another batch.




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