Busy But Healthy: Kristine Fretwell, Pumpkin Protein Bars

By Kristine Fretwell. Well its that time of year and I’m loving everything pumpkin! After some trial and error, I’ve created a protein bar with my beloved pumpkin and its super yummy.
You can also make it a couple different ways (to save calories even more!).

Kristine Fretwell blogs about health and fitness, and does the Busy But Healthy Show. When she was about 14 years old that she noticed she was getting sick a lot. After many visits to the doctor, being tested for Celiac disease and Crohn’s it was discovered that she was sensitive to dairy products.

She has spent a lifetime since then devoted to healthy eating, exercise and fitness. Her passion for healthy living has sustained her through the trials and tribulations of life and in 2009 she came in first place and received her Pro Card as a fitness model.

Since then she has been providing tips and guidance on health, fitness, exercise and health living on her blog and through her Busy But Healthy TV Show.

Pumpkin Protein Bars

Makes 16 bars

Kristine Fretwell's Pumpkin Protein Bars

1/2 cup natural peanut butter
1/4 cup Krisda stevia baking formula* (or 5-6 packets of stevia)
1/4 cup agave syrup or honey* (can’t omit this as it affects texture)
1/2 cup canned pumpkin (make sure its not the pie filling!!!)
1/3 cup chopped walnuts
1 cup old fashioned oats
3 scoops low carb, low sugar vanilla protein powder
1 tsp cinnamon
2 tsp pumpkin pie spice

* Notes:
– If you can’t find Krisda Baking Formula, other options include: NuNaturals Baking Blend, or packets of stevia. Or your favorite sugar substitute.
– For a chewier bar use 1/2 cup agave or honey and omit stevia, but this will increase the sugar content


Preheat oven to 350 degrees. In a medium sized pot add peanut butter, stevia, agave syrup & pumpkin. Stir together on low-medium heat until combined. Remove from heat. Add oats, spices, protein powder & chopped walnuts.

Spread mixture into a greased dish or pan- it will be sticky. Place in oven for 12-15 minutes until it starts to brown around the outside and sets in the middle (careful not to over-cook or it will be dry) Let cool and cut into 16 square bars. Store in sealed container in fridge.

Nutrition (per 2 bars)

Using stevia Calories: 210 Fat: 12g Carbs: 17g Sugars: 9g Fibre: 3g Protein: 15g

Using all agave syrup or honey (for a chewier bar) Calories: 274 Fat: 13g Carbs: 28g Sugars: 17g Fibre: 3g Protein: 15g

View the video of the recipe here.

Kristine Fretwell

Kristine is a Mission resident who was born in Ontario, Canada but was raised in Vancouver, British Columbia. Having graduated high school with honors, she then went on to earn her Diploma in Marketing Management/ Professional Sales from BCIT in 2001. After becoming a Registered Nutritional Product Advisor (RNPA) with the Alive Academy of Natural Health, she sought a career within the industry.

Kristine Fretwell

Being active has always been a priority for Kristine. Growing up she enjoyed dancing and numerous sports. In her adult years she’s enjoyed kickboxing, pilates, yoga and group classes. Kristine has always had a passion for healthy eating which was instilled by her mother. From a young age she remembers going to their local health food store on a regular basis.

It was after the birth of her daughter in July 2008 that she became more serious about being fit. Stepping on stage only 7 months after her daughter was born and placing 4th, she realized that first show wouldn’t be her last. In October 2009 at the FAME Canadian Nationals, Kristine came 1st place in the Advanced Fitness Model division earning her Pro Status. With her keen organization skills, she hopes to inspire other new moms to get back into shape amongst a hectic schedule, and help people of all ages keep motivated and lead them on a path to a healthier life mentally and physically.

To learn more about Kristine’s life and her journey to improved health, read her full story here.

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