BF Top Five: All About Pumpkin!

It’s fall and you know what that means. Bring on the pumpkins!

First let’s talk about why a pumpkin is a great food to eat. Not only are they absolutely delicious in your favorite fall dishes (and, as Starbucks has shown us, even in our coffee!) but they also have:

• 3g of fiber per one cup serving!
• Seeds rich in phytosterols, which lower your LDL (“bad”) cholesterol
• Beta-Carotene, which has many health benefits and may be linked to a reduced risk of cancer

For even more benefits, check out this nifty Huffington Post article.

So without further adieu, here’s Bariatric Foodie’s Top Five Things to Do with Pumpkin.

Make Protein Pumpkin Custard Ramekins!

These things are nifty and can be right-sized for you! They do freeze well when wrapped properly. When ready to eat, simply thaw at room temperature and they can also be popped in the microwave for about 20 seconds to get the warmth back!

Get the recipe.

Pumpkin Protein Shake Starters

I love this concept! Mix pumpkin and spices, then freeze in an ice cube tray. Pop them out and put them in a freezer-safe bag and voila! Anytime you want a pumpkin flavored protein shake simply add some milk, one or two of your starter cubes and protein powder. No more having to figure out what to do with a leftover can of pumpkin if you just need a little!

See the method for making these.

Pumpkin Chili

Yes, chili! Adding pumpkin to chili gives it a velvety taste and a slight tang that’s oh-so-good! Next time you go to make chili, try a little pumpkin! You’ll thank me!

Get the recipe.

Pumpkin Turtle Cheesecake Trifle

For your next family gathering bring this – but don’t tell anyone it’s healthy! I guarantee it’ll get inhaled. Layers of cheesecakey pudding (and use my Protein Pudding making method to give it even more of a boost!) with pumpkin and caramel. Yummy!

Get the recipe.

Roast 'em!

Canned pumpkin is readily available at stores but if you’d like to try your hand at roasting your own, here’s our easy and fool-proof method. As a mom I can attest to the fact that this comes in really handy if you have more than one kid going to the pumpkin patch!

Learn more. 

Nik's Protein Pumpkin Custard

First, let's straighten one thing out. There really is no difference between pumpkin custard and pumpkin pie filling. Pumpkin pie = pumpkin custard in a pie crust.

That being out of our way, I did modify this recipe just a wee bit to make it fit into six ramekins. A traditional pumpkin pie recipe would fill probaby about 8 -10. I didn't want 8-10. In the midst of doing my FINAL final tweaks on the recipes for the 2011 Bariatric Foodie Holiday Food Tasting, I'm already stressed out about the amount of food in my fridge. I didn't need any more stress!

This recipe was at the request of my lovely bariatric coordinator and friend, Cathy, who saw a pumpkin custard at Cracker Barrell. She didn't want to indulge in the high sugar, high fat of that version, so she asked if I have a recipe. And of course I do!

Nik's Protein Pumpkin Custard

2 egg whites
3/4 c. no-calorie sweetener
2 scoops vanilla whey protein
1-3/4 c. pumpkin puree (not pie filling)
2/3 c. nonfat evaporated milk
1/2 tsp. pumpkin pie spice

Directions:

Pre-heat your oven to 350.

In a bowl, whisk egg whites until frothy (don't let it get to stiff peaks, so beat it by hand).

Add the sweetener and whisk until incorporated. Add the protein and do the same.

Add pumpkin and pumpkin pie spice and mix until incorporated.

Pour in evaporated milk and then whisk until the mixture is lump-free.

Place in six ramekins and put the ramekins in a baking dish, like so:

Now technically you don't have to do a water bath, but I did. Why? We are using protein powder, which can sometimes toughen up baked goods. We want a nice, gentle sauna going on in the oven that coaxes the protein powder into melding seamlessly with the rest of the custard.

Stick that in a 350 oven for about 30 minutes, but start checking at about 25 as oven temperatures vary. You'll know it's done if you jiggle a ramekin and the filling inside doesn't quiver at all.

Here's my lil guys, fresh out of the oven!

A little real whipped cream on top and this was a beautiful end to a cold day!

While I'm not giving nutrition info on this recipe (here's why), I will say mine tote about 8g of protein per  3 oz. ramekin. Not bad for dessert...