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Date and Pumpkin Bars

Date and Pumpkin Bar

Benefits of Pumpkin

Pumpkin contains vitamin C, vitamin E, and beta carotene.  All of these antioxidants help with eye health and support immune health.  Pumpkins are also great for heart health due to their vitamin C, potassium, and fiber content.  Consuming foods with beta-carotene can help to prevent colon and prostate cancer.

Benefits of Flax Seeds

Flax seeds are a great source of omega-3 fatty acids which can help to prevent inflammation.  They are also great for your digestive health and can keep you regular.  Flax seeds are a source of soluble fiber which can help lower your cholesterol.


Pumpkin Date Filling

1 cup packed medjool dates, pitted
1 cup pumpkin puree
¼ cup honey
1 teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon salt

Oat Crumble

2½ cups rolled oats
1 cup almond meal or ½ cup almond meal ½ cup flax seeds
½ teaspoon cinnamon
¼ teaspoon baking soda
¼ cup honey
¼ cup molasses
½ cup coconut oil
*Optional: Sprinkle pumpkin seeds on top


1.      Preheat the oven to 375.
2.      Spray an 8x8 baking sheet and set aside.
3.      Soak the pitted dates for 10 minutes. Drain and place in a food processor along with the remaining filling ingredients. Blend until smooth.  Set aside.
4.      Oat crumble: combine oats, almond meal, ground flax, cinnamon, baking soda, and salt. Stir together.
5.      In a smaller bowl whisk and combine coconut oil, honey, and molasses. Add the coconut oil/honey mixture to the oats and stir to combine.
6.      Pour half of the oat crumble on the bottom of the prepared baking sheet and press down. Top with the pumpkin filling and use a spatula to smooth it out. Sprinkle the remaining oat crumble evenly over the top. Press down lightly.
7.      Bake for 30-35 minutes until crumb is golden brown. Remove from oven and let cool completely.  Slice into 25 even pieces.










1 starch 1 fat

Recipe modified from: