Good old pumpkin pie is an age-old favorite in the fall, but it usually doesn’t mesh well with diets. Diabetes expert Laura Cipullo and the editors of Prevention Magazine have given traditional pumpkin pie a makeover to make this mousse diabetic-friendly. This version may have pared down the carbs and upped the fiber, but it retains all that autumn flavor that everyone loves. It’s a great dessert that will appeal to the entire family. In season, I suggest making your own pumpkin puree. It couldn’t be easier to make and will lend a fresher flavor to this dessert. Plain non-fat sour cream may be substituted for the yogurt. Place it in a colander over a layer of cheesecloth to drain excess liquid and thicken it up.
Creamy Pumpkin Mousse Recipe
Prep time: 15 minutes
Total time: 1 hour, 15 minutes
1 can (15 oz/425 mL) pumpkin purée (not pie filling)
1 Tablespoon (15 mL) chia seeds
2 Tablespoons (30 mL) liquid honey
1-1/2 teaspoon (7mL) pumpkin pie spice
1-1/2 cups (375 mL) plain nonfat (0%) Greek yogurt
2 ounces (60 g) bittersweet (60 to 75%) chocolate, shaved
In a large bowl, combine the pumpkin, chia seeds, honey, and pumpkin pie spice. Gently fold in the yogurt until blended. Transfer to 4 individual serving bowls and top with the chocolate shavings.
Refrigerate for at least 1 hour before serving.
Yield: 4 servings
Nutrition Per Serving: Calories: 204; Fat: 6 g; Saturated Fat: 4 g; Carbohydrates: 32 g; Fiber: 5 g; Protein: 9 g; Sodium: 52 mg
Curb Carbs: Using Greek yogurt instead of sweetened whipped cream takes the carbs down in this sweet autumnal dish.
Fill Up On Fiber: Pumpkin is naturally high in fiber — each serving has 3 grams!
Favor Healthy Fats: Chia seeds provide healthy fats in this dish.
Recipe Source: “The Diabetes Comfort Food Diet” by Laura Cipullo (Robert Rose)
Reprinted with express permission.