These savory pumpkin seed snack bars are a nutritious snack, with a rich, earthy flavor. Vegan and gluten-free, I eat these no-bake bars during seed cycling for hormone balance.  Pumpkin seed snack bars are high in plant-based protein, iron, magnesium and health fats – all important nutrients to eat during marathon training season!
As I shared on the blog a few weeks ago, I am trying to get my period back. After years of an eating disorder, over-exercising, high stress, my hormones are all out of whack. I stumbled across the idea of seed cycling, that is eating certain seeds at certain times of the month to support hormonal production and balance. For the first half of your cycle, eat pumpkin and flax seeds and during the second half of the month, eat sesame and sunflower seeds. These savory pumpkin seed snack bars fit right in with that concept!
Lately, I’ve been all about the savory food. As the school year approaches, I will once again be traveling around to different locations throughout the city as a literacy coach. Often I have to rush from one classroom to the next without a lunch break. Snacks are CRUCIAL for me, especially because I am currently deep into marathon training season. I love these savory pumpkin seed snack bars because they are easy to make, portable, satisfying and loaded with nutrients.
Let’s talk about some of the key ingredients in this recipe.  Pumpkin seeds are rich in zinc. Zinc plays a crucial role in hormonal production and a deficiency can cause an imbalance (source). In addition, they contain iron and magnesium, two crucial minerals for athletes. Flax seeds contain lignans (a type of phytoestrogen) that has been show to affect estrogen metabolism (source). Both seeds are also good sources of plant-based protein and omega-3 and omega-6 fatty acids. According to what I’ve learned about seed cycling, I should eat these two seeds at the beginning half of my cycle (source).
I also added millet to the bars as a replacement for gluten and/or oats. To make these bars savory, I mixed in turmeric, garam masala, and molasses. Molasses is a wonderful source of iron (key for athletes!). The result is a rich and subtle savoriness in soft and chewy bars.
All you need to make these savory pumpkin seed snack bars is a food processor and a glass container. They’re a simple vegan snack bar – no baking required! Healthy, gluten-free, clean ingredients and a delicious option for those that enjoy savory instead of sweet foods.  The snack bar recipe is also a great way to practice seed cycling if you do!
If you try this recipe, let me know!  Rate it, leave a comment, take a picture and tag@Rabbitfoodruns on Instagram.  I’d love to see how you enjoy your savory pumpkin seed snack bars!
Buen provecho,
Becca
| Prep Time | 30 minutes |
| Servings |
1-inch square bars
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- 1 c millet
- 1 1/2 c pitted dates (about 12 dates)
- 1 1/2 c pumpkin seeds
- 1/4 c ground flaxseeds
- 1/4 c raisins
- 1 tbsp chia seeds
- 1 tsp turmeric
- 1/2 heaping tsp salt
- 1/2 tsp ground black pepper
- 1/2 tsp garam masala
- 2 tsp molasses
Ingredients
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- In a large, dry saucepan, dry toast the millet over medium high heat until it smells nutty. This enhances the flavor. Add 2 1/4 c of water (careful that it might sputter). Bring to a boil and then reduce to a simmer.
- Cover and simmer for 15 minutes, until the millet absorbs most of the water. Remove from heat and let stand for 10 minutes to fully cook. Let cool.
- Meanwhile, in a large skillet, dry toast the pumpkin seeds over medium heat, stirring frequently so prevent from burning. Remove and set aside to cool.
- Add the cooked millet, toasted pumpkin seeds, pitted dates, flaxseeds, raisins, chia seeds, turmeric, salt, ground black pepper and garam masala to a food processor. Process on high for 3-5 minutes until the ingredients begin to come together.
- Set the processor to high. Slowly drizzle in the molasses to incorporate well. Continue to process on high until all the ingredients form a sticky paste.
- Transfer the mixture to a rectangular baking dish (I use a 6-cup rectangular glass Pyrex). Flatten out mixture until it is 1-inch thick. Chill for 30 minutes before cutting into 1-inch by 1-inch squares. Makes 24 bite-sized squares.
