Friday, October 15, 2010

Pumpkin! Pumpkin! Pumpkin!


Benefits of Pumpkin:
Before you add sugar and cream to your can of pumpkin puree, it is actually a very healthy food. Pumpkin is fat free, cholesterol free, and sodium free. It is a rich source of antioxidants such as vitamin C and an excellent source of vitamin A.

Pumpkin Seed Nutrition Facts: One ounce of pumpkin seeds provides 126 calories (45 of those calories are from fat). Pumpkin seeds contain mostly unsaturated (good) fat.

One ounce of pumpkin seeds delivers 5g of protein, as well as 15g of carbohydrates.

Pumpkin seeds are high in zinc and magnesium and are also a good source of copper and iron.

Roasted Pumpkin Seeds

Preheat oven to 325 degrees F

Seasoning suggestions: Mrs. Dash seasoning, cinnamon, pumpkin pie spice, or garlic powder
  1. Rinse pumpkin seeds under cold water and pick out the pulp and strings. (This is easiest just after you've removed the seeds from the pumpkin, before the pulp has dried.)
  2. Place the pumpkin seeds in a single layer on an oiled (with cooking spray) baking sheet then lightly spray tops of seeds with cooking spray. 
  3. Sprinkle with seasoning of choice. 
  4.   Bake until toasted, about 25 minutes, checking and stirring after 10 minutes.
  5. Let cool and store in an air-tight container.

Low Calorie, Low Fat, Pumpkin Pie Dip

  • 1 large container of fat free cool whip
  • 1 single serving container of fat free vanilla yogurt, Yoplait light and fit has the least amount of sugar
  • 1 Large can of pumpkin puree (not pumpkin pie filling because it will be loaded with calories)
  • 1/4 cup splenda
  • 1 teaspoon pumpkin pie spice 
  • Serve with ginger bread cookies, graham crackers, or ginger snaps. Could also use as spread on bagels.

Crustless Sugar Free Pumpkin Custard Pie:

Served warm with a dollop of whipped cream, this cinnamon and ginger-flecked, creamy custard pie is an anytime favorite. It can also be an excellent addition to a holiday table, and a great dessert to cart along to a family member’s house so you can avoid the full-sugar pumpkin pie that is sure to be there.

  • ¾ cup Splenda Granular
  • ¼ teaspoon table salt
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground cloves
  • 3 large eggs
  • One 15-ounce cans Libby’s 100% Pure Pumpkin (not pumpkin pie filling)
  • One 12-ounce can low-fat evaporated milk (not sweetened condensed milk)
  • Whipped cream sweetened with Splenda or Reddi-wip
  1. Preheat oven to 325° F.  Line two regular pie plates with the crusts as directed on box.
  2. Mix the Splenda, salt, cinnamon, ginger, and cloves in a small bowl. Beat the eggs in a large bowl and blend in the pumpkin and spice mixture.
  3. Gradually blend in the evaporated milk.
  4. Divide the pumpkin custard filling between the two pie plates. Bake 20 to 25 minutes, until the filling is set around the edges and the center is still a bit soft. Transfer to a rack to cool, then chill. Serve with a dollop of Splenda sweetened whipped cream or a squirt of Reddi-wip before serving if desired.

Makes two pies, each serving 8

Full portion:  Calories 113, fat 5g, carbs 12g, protein 3.5g

Sugar Free Pumpkin Pie:


  • 2 cups Fiber 1 original bran cereal or 2 cups of already ground-up bran
  • 1/4 cup butter, Melted 
  • 3 Tablespoons Splenda
  • 1 teaspoon ground cinnamon
  • 15 oz can of pumpkin puree
  • 12 oz can of fat free evaporated milk
  • 1/2 cup egg beaters
  • 1/4 cup sugar free pancake syrup
  • 3/4 cup Splenda
  • 1 Tablespoon pumpkin pie spice 
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon salt
  • 2 Tablespoons Cool Whip, Sugar Free or Fat Free

For Crust:
  • Preheat oven to 350
  • Melt butter with 2 tbsp water. Grind cereal to breadcumb-like consistency. Mix with 3 tbsp splenda and 1 tsp cinnamon and melted butter. Spray pie pan with nonstick spray. Press into pie pan.

For Filling:
  • Combine pumpkin, evap milk, egg beaters, 3/4 c splenda, sf pancake syrup, pumpkin pie spice, 1/2 tsp cinnamon and salt. Mix well. Poor slowly into pie pan. Filling may be taller than crust - THIS IS OK!

Bake for 45 minutes, serves 8

Info for this blog was gathered from Fruits and Veggies More Matters and

No comments:

Post a Comment