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Pumpkin Kasha Energy Bites

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Whole grain, packed with fiber and protein, these pumpkin kasha energy bites are a delicious, heart healthy addition to your healthy lifestyle. vegan + gluten free

Energy bites covered with finely chopped pepitas are neatly placed on a table and in a small bowl.

My namesake, Vanilla And Bean, was born out of my love of vanilla (and beans). While I knew vanilla, for the most part, was hand pollinated, I didn’t fully understand why.

Native to Mexico, Central America and Northern South America, I assumed vanilla’s pollinators, several types of bees, were extinct. They are not, although bee numbers are dwindling due to a myriad of reasons.

Ingredients in different bowls placed on a dark table

But because naturally only 6% of vanilla’s flowers form fruit, most of the world’s vanilla is produced through hand pollination. Leading growers of vanilla are Madagascar, Indonesia and China where vanilla’s pollinators are not found.

Because hand pollination has led to commercial cultivation, vanilla is widely available and is only second in the world to saffron in price due to its labor intensive growing requirements. I have a much deeper appreciation now for what it takes for vanilla to reach my pantry.

Ingredients mixed in a food processor and taken out to a glass mixing bowl to stir in other ingredients.

These pumpkin kasha energy bites showcase so many flavors but ultimately remind me of pumpkin pie with a bit of extra fiber, in the form of crunchies, thrown in.  They are simple to make, travel with ease in lunch boxes and make a delightful, fiber packed and filling snack.

Having these little bites on hand in the fridge helps me eat better when my stomach starts to grumble and I just want to grab something, posthaste!

Energy bites rolled through a plate of finely chopped pepitas

Kasha is toasted buckwheat, a nutritious seed that is high in fiber, antioxidants, B vitamins and is heart healthy. It adds a delicious, nutty crunch to these little bites and makes a fabulous pumpkin or coconut porridge.

Look for kasha in the bulk bins at your local Co-Op, WholeFoods, natural foods store or buy online.

Energy bites covered with finely chopped pepitas

These energy bites are more soft than firm, almost creamy, sweetened with dates, gluten free, vegan and have all the flavors you’d expect with your pumpkin. I am partial to homemade pumpkin puree, but canned puree will work in this recipe too.  It’s so darn convenient!

Energy bites covered with finely chopped pepitas are neatly placed on a table and in a small bowl.
Print Recipe
5 from 4 votes

Pumpkin Kasha Energy Bites

Nutrient dense, vegan and gluten free, these little energy bites will fill you up without slowing you down! Half the recipe for a a yield of about 19 bites. vegan + gluten free
Total Time30 mins
Servings: 37 Bites
Calories: 81kcal
Author: Traci York | Vanilla And Bean

Ingredients

For the Bites:

  • 21 Medjool Dates pitted (about 3/4 lb with pits)
  • 3/4 C Pumpkin Puree 6 3/4 oz
  • 1 1/2 tsp Vanilla Extract
  • 1/2 tsp Ground Cinnamon
  • 1/4 tsp Ground Nutmeg
  • 1/4 tsp Ground Cloves
  • 1/4 tsp Ground Ginger
  • 1/4 tsp Sea Salt
  • 1 C Oat Flour gluten free or regular (see note*) (3 3/4 oz)
  • 3/4 C Almond Meal or Flour 3 1/4 oz
  • 1/2 C Kasha AKA uncooked buckwheat groats or roasted buckwheat kernals *see note, 3 3/4 oz
  • 3/4 C + 2 Tbs Chopped Pepitas finely chopped for rolling in (see other options below) (5 oz)

Optional for Rolling in:

Instructions

  • In a food processor, process half of the following: pitted dates, pumpkin puree, extract, spices and salt. Process until a smooth paste is formed, stopping to scrape the sides down several times. Scoop out into a large mixing bowl. Process the remaining pitted dates, pumpkin puree, spices and salt as before then place it in the bowl with the other date/pumpkin date mixture.
  • To the date mixture stir in half of the following: oat flour, almond meal, and kasha (uncooked). Stir to incorporate, then add the remaining flour, meal and kasha. Stir to evenly distribute the ingredients.
  • Using a #40 scoop (or 1 Tbs + 1 tsp) scoop to portion all the bites. Place on a cutting board. At this point you can either place the bites in the fridge for 30 minuites to make them a bit easier to handle, or you can forge ahead (although its a bit stickier).
  • Place the chopped pepitas in a shallow dish or small plate.
  • Use your hands to roll individual bites into balls, then roll through the pepitas (or other optional covering) to cover each individual bite.
  • Place in a covered container. When stacking the bites, be sure to separate layers with a piece of parchment or wax paper. Refrigerate in a covered container for up to a week. They will firm up a bit in the fridge.

Notes

*Note: To make oat flour, process 1 C of old fashioned rolled oats in a food processor. Process until a meal is formed.
*Note: Do not cook the kasha. The kasha is crunchy, yes, but will soften within the bites.
Inspired by PCC Natural Markets Kasha Energy Bars
Nutrition is provided as an estimate (per serving) and courtesy. If this information is important to you, please verify it independently.
Calories: 81kcal | Carbohydrates: 15g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Sodium: 17mg | Potassium: 138mg | Fiber: 2g | Sugar: 9g | Vitamin A: 793IU | Vitamin C: 1mg | Calcium: 18mg | Iron: 1mg
Tried this recipe?Loved it? Leave a comment below! Take a snap of what you made and share it on social: @VanillaAndBean, tag #VanillaAndBean!

 

Half of a pumpkin kasha energy bite covered with finely chopped pepitas is placed on a table.

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Comments

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  1. Mary says

    These look so delicious. The recipe says 21 pounds of dates. Is that a misprint?? I would love to make these but am unsure of that one part

    Reply

  7. Lynne says

    You are still such a good teacher! Thank you for the lesson on pollination, which I remember you teaching great lessons about, too! I wish I could make these in the office today!

    Reply

  11. Shannon says

    I had no idea vanilla has to be hand-pollinated. I bought a commercial version of these (not pumpkin or kasha–just little energy bites) just tonight and thought surely I could make my own. I was right! These sound delicious. I’ve never purchased or eaten pepitas so this will be a first for me.

    Reply

    • Traci says

      Hi Dani! You are most welcome! Congrats on your new lifestyle… changes can be challenging. Good for you for following your needs! Thanks for stopping by!

      Reply

  17. Erin says

    These look delish! What a great healthy snack idea. And can I just say that your food photography is stunning. I do recipes here and there on my blog, and I am totally inspired! I might have to start stalking your blog ;)

    Reply

  18. Isadora @ she likes food says

    oh wow, I had no idea that most vanilla was hand pollinated, how interesting! I’m a big lover of vanilla too, I’ve always preferred it over chocolate. I’ve been seriously slacking on the pumpkin lately, but I haven’t stopped thinking about your beautiful homemade pumpkin puree since you posted it! I really need to start roasting my own! I love these little energy bites! When I’m starving I usually grab for something quick and unhealthy, so it would be great to have some of these delicous bites around to distract me with :)

    Reply

    • Traci says

      Izzy… go get a sugar pie pumpkin and whip out that puree! You’ll appreciate the results… seriously! You’ll be like ‘that was easy!’ LOL grabbing something unhealthy. It’s so easy to do. But once you start keeping better snacks stocked… the grab n go becomes so much healthier.

      Reply

  20. Julia | Orchard Street Kitchen says

    Dates, pumpkin, vanilla and all those delicious spices? What a wonderful combination! These look like such a treat, yet they are healthy – well done, Traci! And all that information about vanilla is so interesting. Vanilla is one of my favorite flavors too, and sometimes I think it doesn’t get the appreciation it deserves!

    Reply

  21. Mira says

    I’ve recently discovered how much I like energy bites and definitely have to try these! Very delicious and healthy, they look beautiful! Great info on vanilla and nice step by step pictures. Pinned!

    Reply

    • Traci says

      Hi Mira! Yeah, aren’t energy bites great?! I just found another I’ll be trying soon! They are so delicious and packed full of good stuff! The best! Thanks for your pin, too!

      Reply

    • Traci says

      Thanks so much for your encouragement, Geraldine! Yeah, I had to monitor my fridge visits with these. But what I really like about them is they accomplish the sweet tooth thing as well as the hunger pangs.. Good to take on a long hike, too! :D

      Reply

  24. kate / vegukate says

    Oh its like pumpkin pie in a little ball! Yum! I’ve never tried kasha before, but I’ve heard so much about it. This looks like a great way to incorporate it into dishes.

    Your photos are beautiful! :)

    Reply

    • Traci says

      I think it’s a great question Margaret! In fact, when I first discovered Kasha, I wasn’t sure if eating it uncooked was the way to eat it or not. For this recipe, the Kasha is used straight as is. No cooking. Although kasha is toasted buckwheat so it’s already ‘cooked’! : ) If you want a hot porridge, you can cook it further. Mmmmm that sounds good! Thanks for stopping by!!

      Reply

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