FitNutrition, LLC
I have been experimenting to create a tasty (& nutritious) pumpkin dip.
I feel I have the right combination of ingredients. This dip tastes like
smooth and creamy pumpkin pie filling but it has the consistency of
whipped pudding. You'll be surprised at the ingredients which make it a
nutritious and high protein snack. To keep it a healthier snack, enjoy it
with apples or graham crackers. To make it a lower calorie dessert,
serve with ginger cookies, Angel Food cake, lady fingers, or vanilla
wafers.
Ingredients:
1, 15-ounce can pumpkin puree (I prefer Libby’s)
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground cloves
1/8 tsp. ground nutmeg
¼ tsp of salt
2 Tbsp. + 1 tsp. molasses
2 Tbsp. + 1 tsp. pure maple syrup
2 Tbsp. + 1 tsp. honey
2 tsp. vanilla extract
1 1/2 cups light or regular silken tofu
Directions: Place all ingredients in a food processor and blend until
smooth and creamy. Store in an airtight container in the refrigerator for
up 7 days.
| Healthy Baking |
Creamy Dairy & Gluten-Free Pumpkin Dip
Moist Pumpkin Bread (with or without chocolate)
The aroma of this bread as it bakes is wonderful and reminds me of autumn and cool, crisp days. I love this bread
warm right out of the oven or toasted the next day. I enjoy it a variety of ways depending on my mood. Try it plain
or with a topping such as a bit of Light Smart Balance (or other butter spread), Whipped Butter, all natural peanut
butter, or light or whipped cream cheese.
The chocolate loaf is a delicious dessert served warm plain or with light whipped cream such as Reddi Wip or vanilla
yogurt or frozen yogurt or Breyer's All Natural vanilla ice cream or light cream. Sprinkle ground cinnamon on top
for additional flavor and eye-appeal.
Serves 12
Ingredients:
1 cup all-purpose, unbleached flour
¾ cup whole wheat pastry flour or white whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
1 tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground cloves
Dash nutmeg
½ tsp. salt
3 large eggs
¼ cup Canola oil OR 3 Tbsp. Canola oil + 3 Tbsp. milled flax seed + 2 Tbsp. water
¼ cup nonfat buttermilk or all-natural plain yogurt (such as Dannon, Stonyfield Farm, Nature’s Promise or Brown
Cow)
1/2 cup light brown sugar, packed
1/2 cup granulated sugar
1 ¼ cup canned pumpkin puree (I love Libby’s)
1 tsp. vanilla extract
4 ounces semisweet or bittersweet chocolate, cut into pieces (optional – the higher quality the chocolate the better
such as Godiva)
Directions:
1. Spray a 9 x 5 inch glass loaf pan with nonstick spray and dust with flour.
2. Preheat oven to 350 degrees F.
3. In a medium bowl, sift together the flours, baking powder, baking soda, spices, and salt. Using a whisk, mix
well.
4. In a large bowl, using either a whisk or electric mixer, beat the eggs then add the oil and whisk/beat until small
bubbles form. Add the sugars and beat until the mixture is smooth.
5. Add the yogurt, pumpkin puree and vanilla extract and mix well.
6. Gradually add the flour mixture and beat on medium speed until well blended.
7. Optional: In the top of a double boiler, melt the chocolate over medium-high heat, stirring occasionally until
smooth, about 5 minutes. Or melt in a glass bowl in the microwave on medium power at 1 minute intervals, stirring
after each minute, until completely melted and smooth. Pour half the batter into the loaf pan. Spoon half of the
melted chocolate on top of the batter and swirl into the batter with a wooden skewer or end of a wooden spoon.
Repeat with the remaining batter and chocolate, making sure to swirl the chocolate into the batter well.
8. Pour the batter into the prepared loaf pan.
9. Bake the loaf for about 50 to 60 minutes, or until a toothpick inserted in the center comes out clean. Let stand
on a wire rack for 15 minutes, then invert onto the rack and turn right-side up. Cut into slices and serve either warm
or at room temperature. Store in an air-tight container and either keep at room temperature for 1 -2 days or store in
the refrigerator for up to 7 days.
Nutrition Facts for Moist Pumpkin Bread without chocolate
Servings Per Recipe: 12
Serving Size: 1 serving
Amount Per Serving:
Calories 138.1
Total Fat 6.3 g
Saturated Fat 0.9 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 3.2 g
Cholesterol 53.1 mg
Sodium 259.9 mg
Potassium 81.9 mg
Total Carbohydrate 16.7 g
Dietary Fiber 2.1 g
Sugars 1.6 g
Protein 4.1 g
Vitamin A 81.2 %
Vitamin B-12 2.1 %
Vitamin B-6 1.9 %
Vitamin C 1.9 %
Vitamin D 1.6 %
Vitamin E 6.8 %
Calcium 4.9 %
Copper 2.3 %
Folate 7.0 %
Iron 6.4 %
Magnesium 2.5 %
Manganese 8.9 %
Niacin 3.6 %
Pantothenic Acid 3.2 %
Phosphorus 5.6 %
Riboflavin 8.1 %
Selenium 10.7 %
Thiamin 6.5 %
Zinc 1.7 %
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your
calorie needs.
Nutrition Facts for Moist Pumpkin Bread with chocolate
12 Servings
Amount Per Serving:
Calories 183.3
Total Fat 9.1 g
Saturated Fat 2.6 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 4.1 g
Cholesterol 53.1 mg
Sodium 260.9 mg
Potassium 116.4 mg
Total Carbohydrate 22.6 g
Dietary Fiber 2.7 g
Sugars 6.7 g
Protein 4.5 g
Vitamin A 81.2 %
Vitamin B-12 2.1 %
Vitamin B-6 2.1 %
Vitamin C 1.9 %
Vitamin D 1.6 %
Vitamin E 7.3 %
Calcium 5.2 %
Copper 5.6 %
Folate 7.1 %
Iron 8.0 %
Magnesium 5.2 %
Manganese 12.7 %
Niacin 3.8 %
Pantothenic Acid 3.3 %
Phosphorus 6.9 %
Riboflavin 8.6 %
Selenium 11.3 %
Thiamin 6.9 %
Zinc 2.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your
calorie needs.
The aroma of this bread as it bakes is wonderful and reminds me of autumn and cool, crisp days. I love this bread
warm right out of the oven or toasted the next day. I enjoy it a variety of ways depending on my mood. Try it plain
or with a topping such as a bit of Light Smart Balance (or other butter spread), Whipped Butter, all natural peanut
butter, or light or whipped cream cheese.
The chocolate loaf is a delicious dessert served warm plain or with light whipped cream such as Reddi Wip or vanilla
yogurt or frozen yogurt or Breyer's All Natural vanilla ice cream or light cream. Sprinkle ground cinnamon on top
for additional flavor and eye-appeal.
Serves 12
Ingredients:
1 cup all-purpose, unbleached flour
¾ cup whole wheat pastry flour or white whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
1 tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground cloves
Dash nutmeg
½ tsp. salt
3 large eggs
¼ cup Canola oil OR 3 Tbsp. Canola oil + 3 Tbsp. milled flax seed + 2 Tbsp. water
¼ cup nonfat buttermilk or all-natural plain yogurt (such as Dannon, Stonyfield Farm, Nature’s Promise or Brown
Cow)
1/2 cup light brown sugar, packed
1/2 cup granulated sugar
1 ¼ cup canned pumpkin puree (I love Libby’s)
1 tsp. vanilla extract
4 ounces semisweet or bittersweet chocolate, cut into pieces (optional – the higher quality the chocolate the better
such as Godiva)
Directions:
1. Spray a 9 x 5 inch glass loaf pan with nonstick spray and dust with flour.
2. Preheat oven to 350 degrees F.
3. In a medium bowl, sift together the flours, baking powder, baking soda, spices, and salt. Using a whisk, mix
well.
4. In a large bowl, using either a whisk or electric mixer, beat the eggs then add the oil and whisk/beat until small
bubbles form. Add the sugars and beat until the mixture is smooth.
5. Add the yogurt, pumpkin puree and vanilla extract and mix well.
6. Gradually add the flour mixture and beat on medium speed until well blended.
7. Optional: In the top of a double boiler, melt the chocolate over medium-high heat, stirring occasionally until
smooth, about 5 minutes. Or melt in a glass bowl in the microwave on medium power at 1 minute intervals, stirring
after each minute, until completely melted and smooth. Pour half the batter into the loaf pan. Spoon half of the
melted chocolate on top of the batter and swirl into the batter with a wooden skewer or end of a wooden spoon.
Repeat with the remaining batter and chocolate, making sure to swirl the chocolate into the batter well.
8. Pour the batter into the prepared loaf pan.
9. Bake the loaf for about 50 to 60 minutes, or until a toothpick inserted in the center comes out clean. Let stand
on a wire rack for 15 minutes, then invert onto the rack and turn right-side up. Cut into slices and serve either warm
or at room temperature. Store in an air-tight container and either keep at room temperature for 1 -2 days or store in
the refrigerator for up to 7 days.
Nutrition Facts for Moist Pumpkin Bread without chocolate
Servings Per Recipe: 12
Serving Size: 1 serving
Amount Per Serving:
Calories 138.1
Total Fat 6.3 g
Saturated Fat 0.9 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 3.2 g
Cholesterol 53.1 mg
Sodium 259.9 mg
Potassium 81.9 mg
Total Carbohydrate 16.7 g
Dietary Fiber 2.1 g
Sugars 1.6 g
Protein 4.1 g
Vitamin A 81.2 %
Vitamin B-12 2.1 %
Vitamin B-6 1.9 %
Vitamin C 1.9 %
Vitamin D 1.6 %
Vitamin E 6.8 %
Calcium 4.9 %
Copper 2.3 %
Folate 7.0 %
Iron 6.4 %
Magnesium 2.5 %
Manganese 8.9 %
Niacin 3.6 %
Pantothenic Acid 3.2 %
Phosphorus 5.6 %
Riboflavin 8.1 %
Selenium 10.7 %
Thiamin 6.5 %
Zinc 1.7 %
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your
calorie needs.
Nutrition Facts for Moist Pumpkin Bread with chocolate
12 Servings
Amount Per Serving:
Calories 183.3
Total Fat 9.1 g
Saturated Fat 2.6 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 4.1 g
Cholesterol 53.1 mg
Sodium 260.9 mg
Potassium 116.4 mg
Total Carbohydrate 22.6 g
Dietary Fiber 2.7 g
Sugars 6.7 g
Protein 4.5 g
Vitamin A 81.2 %
Vitamin B-12 2.1 %
Vitamin B-6 2.1 %
Vitamin C 1.9 %
Vitamin D 1.6 %
Vitamin E 7.3 %
Calcium 5.2 %
Copper 5.6 %
Folate 7.1 %
Iron 8.0 %
Magnesium 5.2 %
Manganese 12.7 %
Niacin 3.8 %
Pantothenic Acid 3.3 %
Phosphorus 6.9 %
Riboflavin 8.6 %
Selenium 11.3 %
Thiamin 6.9 %
Zinc 2.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your
calorie needs.
Creative variations:
Angel Food Cake with Creamy Pumpkin Filling: Make an angel food cake. Cut the cake in half lengthwise to create
two large rings. Hollow out the bottom ring by carefully removing about 1/3 of the cake to create a groove. Spoon
the pumpkin dip into the created groove. Place the top of the angle food cake on the pumpkin filled bottom layer.
Frost with cool whip or decorate with whipped cream. Dust with cinnamon. Serve immediately.
Pumpkin Truffle: Crumble ginger cookies, graham crackers, lady fingers or vanilla wafers. Place 2 Tbsp. of pumpkin
dip in a wine glass or glass sundae dish. Sprinkle cookies on top and repeat until glass is 3/4 full. Top with either
whipped cream or cool whip and garnish with cinnamon. Serve immediately or refrigerate for up to 2 hours. If using
whipped cream, wait to add it until just before serving.
Created by Katie Jeffrey-Lunn, MS, RD 2009.
Angel Food Cake with Creamy Pumpkin Filling: Make an angel food cake. Cut the cake in half lengthwise to create
two large rings. Hollow out the bottom ring by carefully removing about 1/3 of the cake to create a groove. Spoon
the pumpkin dip into the created groove. Place the top of the angle food cake on the pumpkin filled bottom layer.
Frost with cool whip or decorate with whipped cream. Dust with cinnamon. Serve immediately.
Pumpkin Truffle: Crumble ginger cookies, graham crackers, lady fingers or vanilla wafers. Place 2 Tbsp. of pumpkin
dip in a wine glass or glass sundae dish. Sprinkle cookies on top and repeat until glass is 3/4 full. Top with either
whipped cream or cool whip and garnish with cinnamon. Serve immediately or refrigerate for up to 2 hours. If using
whipped cream, wait to add it until just before serving.
Created by Katie Jeffrey-Lunn, MS, RD 2009.
| 860-598-9547 katie@fitnutrition.net Old Lyme & Stonington, CT |
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