Squash Hermits (Protein Bars)

The scent of autumn always brings me back to my grandmother’s kitchen, where the air was thick with the aroma of cinnamon, nutmeg, and whatever delicious squash she had managed to coax from her garden that year. I remember her hands, weathered but gentle, stirring bowls of ingredients, always with a twinkle in her eye as she added a “secret” ingredient. These Squash Hermits, although born from a magazine clipping and some pantry improvisation, capture that same comforting essence – a little bit sweet, a little bit nutty, and a whole lot of homemade goodness.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 24
• Yield: 24 bars
• Dietary Type: Vegetarian (easily made vegan)

Ingredients

• 1⁄4 cup soy flour (or soy protein powder)
• 1 1⁄2 cups whole wheat flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon ground cinnamon
• 1⁄2 teaspoon ground allspice
• 1 pinch nutmeg
• 6 tablespoons margarine, room temperature (or vegan butter)
• 1 cup winter squash, pureed (such as butternut, acorn, or kabocha)
• 3⁄4 cup molasses (or substitute with 1/2 C honey and 1/4 C molasses, adjusting to taste)
• 1⁄2 cup chopped walnuts
• 1⁄2 cup sunflower seeds
• 1 cup dried currants (or 1 cup raisins, or a mix of dried fruit and granola)

Equipment Needed

• Large mixing bowls
• Measuring cups and spoons
• Baking sheet or bar pan
• Parchment paper
• Spray oil or cooking spray

Instructions

1. Preheat your oven to 350°F (175°C). This ensures even baking and prevents the bars from becoming overly dry.

2. In a large mixing bowl, combine the dry ingredients: soy flour (or soy protein powder), whole wheat flour, baking soda, baking powder, salt, ground cinnamon, ground allspice, and nutmeg. Whisking the dry ingredients together ensures they are evenly distributed throughout the batter.

3. In a separate bowl, combine the wet ingredients: margarine (or vegan butter), pureed winter squash, and molasses (or your honey/molasses combination). Ensure the margarine is at room temperature for easier mixing.

4. Gradually add the wet ingredients to the dry ingredients, mixing until just combined. Be careful not to overmix, as this can result in tough bars. A few lumps are perfectly fine.

5. Stir in the chopped walnuts, sunflower seeds, and dried currants (or raisins, or granola mix). Make sure the nuts and seeds are evenly distributed throughout the batter.

6. Line a baking sheet or bar pan with parchment paper and lightly spray it with cooking oil or spray. This will prevent the bars from sticking and make them easy to remove once baked.

7. Spread the mixture evenly onto the prepared parchment paper, aiming for a uniform thickness. This will ensure that the bars bake evenly.

8. Bake at 350°F (175°C) for 30 minutes, or until golden brown and a toothpick inserted into the center comes out clean. The baking time may vary slightly depending on your oven, so keep an eye on the bars towards the end of the baking time.

9. Let cool completely on the baking sheet before cutting into squares. This is crucial for the bars to set properly and prevent them from crumbling.

10. Once completely cool, cut into 24 squares.

Expert Tips & Tricks

• Squash Selection: The flavor of these bars will vary depending on the type of winter squash you use. Butternut squash will provide a sweeter, milder flavor, while acorn squash will offer a nuttier taste. Experiment to find your favorite!

• Spice Adjustment: Feel free to adjust the spices to your liking. If you prefer a more pronounced cinnamon flavor, add an extra 1/4 teaspoon. A dash of ginger can also add a nice warmth.

• Nut & Seed Toasting: To enhance the nutty flavor, consider toasting the walnuts and sunflower seeds before adding them to the batter. Simply spread them on a baking sheet and toast in a preheated oven at 350°F (175°C) for 5-7 minutes, or until fragrant. Let cool before using.

• Molasses Modification: Molasses can sometimes be overpowering. To mellow the flavor, use a combination of honey and molasses as suggested in the original notes. Experiment with different ratios to find your preferred level of sweetness and depth.

• Protein Boost: If you’re looking to increase the protein content of these bars, consider adding a scoop of your favorite protein powder to the dry ingredients.

Serving & Storage Suggestions

These Squash Hermits are delicious served as a snack, dessert, or even a quick breakfast on the go. They pair well with a glass of milk, a cup of coffee, or a scoop of vanilla ice cream.

• Storage: Store the cooled bars in an airtight container at room temperature for up to 3 days, in the refrigerator for up to a week, or in the freezer for up to a month.

• Reheating: If you prefer a warm bar, you can gently reheat it in the microwave for a few seconds.

Nutritional Information

(Estimated per serving)

Nutrient	Amount per Serving	% Daily Value
Calories	137 kcal	N/A
Total Fat	6.3g	9%
Saturated Fat	0.9g	4%
Cholesterol	0mg	0%
Sodium	154.5mg	6%
Total Carbohydrate	19.5g	6%
Dietary Fiber	1.9g	7%
Sugars	10.2g	N/A
Protein	2.8g	5%

Note: Nutritional information is an estimate and may vary based on specific ingredients used.

Variations & Substitutions

• Gluten-Free: To make these bars gluten-free, substitute the whole wheat flour with a gluten-free all-purpose flour blend. You may also need to add a binder such as xanthan gum to help hold the bars together.

• Vegan Upgrade: If you’re not already using vegan margarine, ensure you are using a vegan butter substitute. Check all other ingredient labels to ensure they fit your dietary needs.

• Fruit Fiesta: Experiment with different combinations of dried fruits. Chopped dates, dried cranberries, or even candied ginger would be delicious additions.

• Nut-Free: Replace the walnuts with more sunflower seeds or pepitas (pumpkin seeds) for a nut-free option.

FAQs (Frequently Asked Questions)

Q: Can I use canned pumpkin instead of fresh winter squash puree?
A: Yes, you can substitute canned pumpkin puree for fresh winter squash puree. Make sure to use 100% pumpkin puree, not pumpkin pie filling.

Q: Can I use a different type of flour?
A: While whole wheat flour provides a slightly nutty flavor and added fiber, you can substitute it with all-purpose flour or a gluten-free blend.

Q: The bars are too crumbly. What did I do wrong?
A: Overmixing the batter or not using enough binding agent (like the squash or molasses) can lead to crumbly bars. Make sure to mix the wet and dry ingredients until just combined.

Q: Can I reduce the amount of sugar in this recipe?
A: You can try reducing the amount of molasses slightly, but keep in mind that it also contributes to the moisture and binding of the bars. You could experiment with adding a sugar substitute, but this may affect the texture.

Q: How do I know when the bars are done?
A: The bars are done when they are golden brown and a toothpick inserted into the center comes out clean. They should also feel slightly firm to the touch.

Final Thoughts

These Squash Hermits are more than just a protein bar; they’re a warm hug on a chilly day, a taste of nostalgia, and a celebration of simple, wholesome ingredients. Whether you’re looking for a healthy snack, a quick dessert, or a way to use up that extra squash from your garden, I encourage you to give this recipe a try. Feel free to experiment with different variations and substitutions to create your own unique version. And most importantly, enjoy the process of creating something delicious and nourishing!