Try This No-Sugar-Added Pumpkin Sweet Treat

In the vegetable world, pumpkins deserve an award for versatility. They are perfect for carving jack-o'-lanterns, their seeds are nutritious and delicious when roasted, and their edible meat can be made into creamy soup or turned into a sweet concoction.

Pumpkin is low in calories – only 26 per 100 grams – and is free of saturated fat and cholesterol. It provides plenty of dietary fiber, minerals, antioxidants and vitamins A, C, E and B.

Why wait until Thanksgiving to enjoy pumpkin for dessert? Here is a low-carb pumpkin recipe made with diabetes-friendly stevia, a sweetener that does not raise glucose levels and contains no calories.

“I would rather sit on a pumpkin and have it all to myself, than be crowded on a velvet cushion.” ~ Henry David Thoreau

Healthy Pumpkin Pie Custard

Serves 6

Ingredients

  • 1 can pure pumpkin (15 oz.)
  • 1/2 cup milk (1 percent milk recommended)
  • 4 eggs, beaten
  • 1/2 tsp. salt
  • 2 tsp. vanilla extract
  • 2 tsp. pumpkin spice
  • 1 tsp. vanilla liquid stevia*
  • Topping (optional): dairy-free whipped cream, sprinkle of nutmeg

*You can purchase vanilla liquid stevia online at sites such as iHerb.com or Amazon.com.

Preparation

  1. Preheat oven to 350 F.
  2. Spray 6 ramekin or custard cups with a nonstick cooking spray.
  3. Mix together in a large bowl the pumpkin, milk, eggs, spices and stevia.
  4. Pour the mixture evenly into the ramekins.
  5. Bake for 40 minutes or until a knife comes out clean.
  6. It is best to serve this cold. It is extra delicious when topped with dairy-free whipped cream and a sprinkle of nutmeg.

Per serving: 76 calories, 3g fat, 7g carbs, 3g sugar, 56mg sodium, 2g fiber, 5g protein, 125mg cholesterol.

Pumpkin Trivia

  • What is the ratio of a pumpkin’s circumference to its diameter? Pumpkin Pi.
  • What did one jack-o'-lantern say to the other? Cut it out!
  • How do you repair a broken jack-o'-lantern? With a pumpkin patch.
  • Why don’t pumpkins quarrel? They have no stomach for fighting.
  • Recipe source: Sugar Free Mom

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