Pumpkin Bark Recipe
Pumpkin is thought of as a fall food, but you should consider adding it to your year round and backpacking diets. It is loaded with lots of fiber and key vitamins and minerals. Most Americans are not getting enough fiber on a daily basis to support a healthy digestive system. The recommended amount of fiber per day is 20-35 grams, depending on your gender and age. One cup of pumpkin puree offers 7 grams of fiber. Pumpkin is also high in beta carotene, vitamin K, and iron. You can easily incorporate pumpkin puree into soups, chilis, pasta sauces, oatmeal, yogurt, muffins, etc. Just be sure you get plain organic pumpkin puree and not pumpkin pie mix, which has added sugar and flavors.
This Pumpkin Bark Recipe makes a crispy bark like a chip but after chewing, it turns into a pie-like consistency in your mouth. You can also add water to it to get a crust less pie or pudding. Or you can break off pieces to add to meals such as soup or oatmeal. It super easy to make and only contains three ingredients. You will need a dehydrator for this recipe and I recommend the Excalibur EXC10EL. You can also dehydrate in your oven, but some of your nutrients might be lost because oven temperatures do not go as low as dehydrator’s.
- 1 15 oz can organic pumpkin puree
- 1/4 cup maple syrup
- 2 tsp pumpkin pie spice (or your own mixture or cinnamon, nutmeg, and ginger)
Stir all ingredients together and then spread mixture on dehydrator trays covered with parchment paper or nonstick reusable sheets (such as Paraflexx for Excalibur Dehydrators). You want to spread the mixture evenly so it is about 1/8 of an inch thick. Dehydrate at 135° for about 5 hours. Flip the bark over by putting a spare dehydrator tray on top of the bark and then flip both trays over. Continue to dehydrate for another 3 hours.
Yield: You will get about 1 1/2 cups which weighs only 4 oz.