Treating dry skin from the outside is only half the battle. There’s no amount of lotions or potions that will give you smooth, supple skin unless you have the basic nutritional foundation for great skin. Foods rich in Omega 3 & 6 fatty acids; Vitamins A, C & E; zinc, sulfur, silica, and more are as vital to your skin’s health as keeping adequately hydrated.

We developed this health bar recipe specifically to help with dry skin in winter. Every ingredient is jam-packed with nutritional elements specifically chosen for your skin. It’s a great, not-too-sweet breakfast bar that stores well in either the refrigerator or freezer. Remember to drink a full glass of water with each bar to get the full benefits.

Beekman 1802 Pumpkin Nutty Health Bar

Note…these bars are not sweet dessert bars. If you prefer a sweeter treat, add a 1/2 cup of granulated sugar in addition to the sweeteners already listed.

1 cup butternut squash or pumpkin puree (Vitamin A)
3/4 cup finely ground raw walnuts (Omega 3 Fatty Acids)
1 1/2 cup cooked wild rice (Omega 3 Fatty Acids; viatmins A, B, E; minerals/antioxidents)
1 ripe avocado (Vitamins C, EĀ  and Monosaturated Fats)
1/2 cup flax seed, whirled briefly in coffee grinder (Omega 6 Linolic Acids)
1/2 cup honey
1/2 cup brown sugar
3 eggs (sulfur)
2 teaspoons cinnamon
1 1/2 cups spelt flour (Silica)
1 cup pumpkin seeds (Zinc)
1 cup dried blueberries (Vitamin B)
Optional 2 cups dark chocolate chips (Anti-oxidants)

Preheat oven to 325F. Mix together all ingredients in stand mixer. Spread mixture very evenly in 9ā€ x 13ā€ baking pan. Bake for approximately 45 minutes. Allow to cool completely in refrigerator. Cut into bars.

by Josh and Brent

Reader Comments

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I’ve made this recipe three times this winter. I’m a Type II Diabetic. I’ve lost 85 pounds over the past ten years by eating carefully and by exercising regularly. Unfortunately, I have a weakness for sweets and have terrible reactions when I eat the wrong thing. This recipe is perfect for my diet. I use less sugar and honey, add powdered milk, more seeds and nuts, nine-grain flour instead of spelt, coconut oil instead of avocado, more wild rice, whole cranberries instead of blueberries, and whatever else strikes my fancy. And of course dark chocolate chips. The rice has an amazing amount of protein. Add the milk and more nuts and the protein amount is very high, for a dessert. I had a normal A1C and blood sugar last week. I don’t eat a lot, the recipe lasts a month and freezes beautifully. It may not be exactly the recipe you created but it has been perfect for me. Sadly, my husband won’t even consider tasting it. So, I’m happy at 61 years old and 130lbs. Yay me!

Angie Falzarano

Josh and Brent,
These sound good. The doctors have found that my potassium (?sp) is low and I need to bring it up. I get tired of eating bananas and nuts all the time. Do you have some recipes kind of like these that might help me?
Thanks, Ang

Denise Foster

Let me say…I have 2 are at school, quiet time! I just sat down to read up on the Beekman Blogs, drink a cup of Yerba Mate, and eat a piece of these wonderful skin savers!! I made them a few hours ago, let them sit in the fridge a couple hours and they are great!

I love the texture, they are crunchy from the pumpkin seeds and chocolate, moist from the avocado, wild rice and squash, a little sweet but not too sweet from the honey (Beekman honey of course), and the dried cranberries (I used dried cranberry instead of blueberry, but would try blueberry next time… or both! You can’t go wrong with either!!) Lots of great ingredients that make a wonderful healthy treat. I feel like they are a great healthy breakfast with chocolate…(I used 60% chocolate chips), a brunch item, or an afternoon snack with a cup of tea, like I am enjoying now. I love recipes like this! They are Fabulous!

I used whole wheat pastry flour instead of spelt…it is what I typically have on hand
I used Beekman Honey with Cinnamon, and also a little of my raw honey
I used wheat germ/cinnamon/flax mixture from Hodgson Mill for the flax, so then altered my cinnamon amount.
I used dried cranberries instead of the blueberries

I also love your Heirloom cookbook and love that you signed it for me. Thank you for that.

Love and Good Health to You!!

Patty Novell

OMG!!!! I can almost taste those health bars now. Thanks for all your wonderful health tips and for your great sense of humor. I am a true Beekman groupie and your winning the AR with such true to yourself style warmed my heart. Keep up the healthy living and I hope to meet you this spring.

VS Davis

I baked the pumpkin bars this week and have enjoyed them. I was a little freaked out by the addition of the avocado of all things so I substituted two tablespoons of butter. I couldn’t locate dried blueberries so I used about 1 1/4 cups of fresh blueberries. The bars are chewy,moist, and they have to be healthier than brownies! I wasn’t starving myself though-I added the chocolate chips. Yummy. Be well.


Did some research and found out KAF has it and it is easy to digest. I had never heard of it until reading this recipe.


Love your new “look”. So glad that both of you are able to be together at the farm 24/7 now.
Brent, I really enjoy reading your blogs. Have you ever considered writing a book about yourself?


How many bars should you cut these into to get all the benefits from one bar. And what are the calories. thanks, they look delicious.

Gerald Forquell

I am so happy that handsome josh is a full time farmer….i was pulling so hard 4 u guys on AR…i wish u guys would make the pumpkin bars and sell them??!!is your show coming back??i really misss it

Sandy Smith

Yummy looking… must make! I’m just wondering why in the world you would make chocolate optional? It’s required! šŸ™‚
BTW – Is this from your new Heirloom Dessert Cookbook?


My Grandma Edna would have adored these. I still have pumpkin puree in the freezer from last summer’s harvest…and plenty of dry winter skin! I am anxious to try these!


Holy smokes batman these are delicious and addictive!! My variation turned out as a bit more of a sweet snack bar (but not too sweet): I added additional 1/2 cup of brown sugar, pumpkin puree as my option and added 2 cups of dark chocolate chips. They’re SO moist and more satisfying than a brownie. And some health benefits to boot!

Marie Chilcote

How many bars are in the 9×13 pan? Can I use carrots instead of squash? Can I use raw sugar in place of brown sugar? Thanks for all your wonderful recipes.

Carol Stansbury

How many calories per bar are we talking for those of us counting our caloric intake? Sound darn yummy and simple ingredients to obtain. Take care and stay healthy…Carol in Cali