It’s the Pumpkin Time of Year

Everything has gone pumpkin! It’s hard to find a product that doesn’t have a pumpkin flavored version. Many of these foods and drinks are not only bursting a robust pumpkin flavor, but also loaded with added sugar, fat and calories. Look beyond the pumpkin flavored Kit Kats, Cheerios, donuts, ice cream and traditional lattes and you’ll find some delicious pumpkin flavored treats that fit into your post-surgery eating plan.

Pumpkin Flavored Products 

 

 

Pumpkin Dip

3/4 cup (6 ounces) 1/3-less-fat cream cheese, softened
1/4 cup Splenda
1/2 cup canned pumpkin
1 tablespoon sugar-free maple syrup
1/2 teaspoon ground cinnamon

Combine all ingredients in a medium bowl or blender and mix until smooth. Cover and chill 30 minutes before serving. Serve the dip with peeled apple slices, banana slices, or cinnamon pita chips. Makes 12 servings.

Nutrition information per serving: 40 calories, 1 gram protein, 3 grams fat, 2 grams carbohydrate, 63 mg sodium.

Pumpkin Muffins

3/4 cup pumpkin puree
3 cups almond flour
1/3 cup unflavored whey protein powder
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 ½ tsp cinnamon
1/2 tsp ginger
1/4 tsp cloves
1/4 cup butter, softened
1/2 cup Swerve Sweetener or other erythritol
3 large eggs
1/2 tsp vanilla extract
1/4 cup skim milk

Preheat oven to 325F and line 15 muffin tins with paper liners. On a plate lined with two layers of paper towel, spread out pumpkin puree and blot with another layer or two of paper towels–let sit while mixing dry ingredients.

In a medium bowl, whisk together the almond flour, protein powder, baking powder, baking soda, salt and spices.

In a large bowl, beat butter with sweetener until well combined. Beat in pumpkin puree, eggs and vanilla extract. Add in dry mixture and milk. Mix well. Batter will be thick. Fill each muffin cup 2/3 full. Bake 23 minutes or until tops are set and edges are just browned. Let cool in pan 15 minutes. Makes 15 servings.

Nutrition information per serving: 183 calories, 8 grams protein, 16 grams fat, 15 grams carbohydrate (8 grams sugar alcohol, 3 grams fiber), 167 mg sodium.

Pumpkin Roll

1 cup almond meal
1 tsp baking powder
2 tsp cinnamon
1 tsp ginger
½ tsp nutmeg
½ tsp allspice
¼ tsp salt
1 ½ tsp unflavored gelatin powder
¾ cup Splenda
1 cup canned pumpkin
4 eggs
¼ cup canola oil
½ cup water
1 8 oz pkg light cream cheese, softened
1 tsp vanilla
¼ cup sugar-free maple syrup

Preheat oven to 375° F. Prepare pan – spray a 10X15 inch jelly roll pan with nonstick spray, line with parchment paper, spray the top of the parchment paper.

Mix dry ingredients well. Add pumpkin, eggs, oil and water and beat for 2-3 minutes. Pour into prepared pan.

Reduce oven heat to 350° F. Bake for about 15-18 minutes, until toothpick comes out clean. Do not overbake.

Cool in pan for about 5 minutes. Then, cover the pan with a clean dish towel and flip over. Carefully peel off the parchment paper. Then roll the cake up in the dish towel, starting with a long side (so the cake will be long and thin). Let cool for 10-15 minutes.

Mix the cream cheese, vanilla, and syrup together. Unroll cake. Don’t force it to flatten completely. Spread filling on cake and roll the cake back up. Cool completely in refrigerator before serving. Slice into 15 slices and serve.

Nutrition information per serving: 130 calories, 4 grams protein, 10 grams fat, 6 grams carbohydrate, 207 mg sodium. 

Pumpkin Mousse

2 pkg. (1 oz. each) vanilla sugar free, fat free instant pudding mix
3 cups cold fat-free milk
1 can (15 oz.) pumpkin
1 tsp. pumpkin pie spice
1 cup thawed Cool Whip Lite

Beat pudding mixes, milk, and pumpkin spice in medium bowl with mixer or whisk for 2 minutes. Stir in Cool Whip. Pour into individual serving glasses or bowls if desired. Refrigerate for 30 minutes or more. Makes 12 servings

Nutrition information per serving: 60 calories, 3 grams protein, 1 gram fat, 11 grams carbohydrate, 200 mg sodium.

Pumpkin Latte

1 cup Fairlife milk
1 Tbsp. pumpkin puree
1 tsp. sweetener
1 tsp. vanilla extract
1/4 tsp.  pumpkin pie spice
4 oz. strong coffee
Optional: whipped cream

Combine milk, pumpkin puree and sweetener in a small sauce pan. Heat on medium to warm, taking care not to boil.  Remove from heat; stir in vanilla extract, pumpkin pie spice and coffee. Top with whipped cream if desired. Makes 1 serving.

Nutrition information per serving:  86 calories, 13 grams protein, 0 grams fat, 7 grams carbohydrate, 120 mg sodium.

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