Diabetic Delights: A Confessions of a Foodie Offspring

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Friday, October 27, 2023

Pumpkin Recipes

Tuesday is Halloween, which seems to signal the beginning of the autumn/winter food-filled holidays. Here are six pumpkin recipes to help you through the weekend including Pumpkin Risotto and Pumpkin Cheesecake in Gingersnap Crust. Enjoy!



PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g

PUMPKIN FLAN

This recipe begins, “Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.”

Yield: 8 servings.

Serving size: 1 flan.

Source: Cheryl Forberg, R.D.

Find this recipe at: http://diabeticgourmet.com/recipes/html/1146.shtml

Ingredients

canola oil cooking spray

3 eggs, omega-3-enriched if available

1-1/4 cup pumpkin puree

1/2 cup maple syrup

2 Tbsp canola oil

1-1/2 tsp pure vanilla extract

3/4 tsp ground cinnamon

1/4 tsp ground ginger

1/4 tsp ground cloves

1/4 tsp salt

1-1/2 cups low-fat milk, heated until very hot

Boiling water, about 1 quart

ground nutmeg (garnish)

Directions

Preheat oven to 350F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch (33 x 22 cm) baking pan.

In large bowl, beat eggs slightly; add pumpkin puree, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup flan mixture into each prepared ramekin.

Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.

Bake 40 to 45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.

Nutritional Information Per Serving: Calories: 190; Protein: 6 g; Fat: 7 g; Sodium: 220 mg; Cholesterol: 110 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2 g; Carbohydrates: 24 g

PUMPKIN CHEESECAKE IN GINGERSNAP CRUST

Recipe Yield: 16 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust

Print version: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust/print/

Ingredients

Crust:

1-1/4 cups gingersnap crumbs

3 tablespoons stick butter or margarine, melted

3 tablespoons Equal Spoonful*

Cheesecake:

3 packages (8 ounces each) reduced-fat cream cheese, softened

1-1/4 cups Equal Spoonful**

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1 cup pumpkin puree (canned or homemade)

2 eggs

2 egg whites

2 tablespoons cornstarch

2 teaspoons vanilla

Topping:

1 cup reduced-fat sour cream

2 tablespoons Equal Spoonful***

1/2 teaspoon vanilla

* May substitute 4-1/2 packets Equal sweetener

** May substitute 30 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.

Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.

Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Protein: 7 g; Carbohydrates: 13 g; Diabetic Exchanges: 1 milk, 2-1/2 fat

CINNAMON PUMPKIN TORTE

Contributed by Marilyn Helton of Cinnamon Hearts

24 Servings

Source: Magic Herbs

Find this recipe at: http://diabeticgourmet.com/recipes/html/152.shtml

Ingredients

Nonstick cooking spray

1 (18.25 oz) pkg low-fat yellow cake mix

1/4 cup low-fat margarine, melted

1 egg, slightly beaten (or 1/4 cup egg substitute)

1 (30-ounce) can pumpkin pie mix (with spices already added)

2 eggs, beaten (or 1/2 cup egg substitute)

2/3 cup canned evaporated skim milk

2 Tbsp sugar

1 tsp cinnamon

Directions

Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.

Set aside 1 cup of yellow cake mix for topping.

Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.

Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.

Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.

Bake 40 to 45 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Bread/Starch; 1 Vegetable

PUMPKIN RISOTTO

Yield: 2 pounds; Serves: 10

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/612.shtml

Ingredients

1 pint Chicken or Vegetable Stock

10-1/2 ounces diced cheese pumpkin or other turban squash

2 ounces onion, diced

2 teaspoons minced garlic

5 ounces arborio rice

2 fluid ounces dry white wine

1-1/4 ounces Romano cheese, grated

Directions

Heat the stock in a medium saucepan.

In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.

Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.

Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable

OCTOBER BISQUE

Prep Time: 20 Minutes - Cost: $

Servings: 8 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml

Ingredients

1 large onion, chopped

4 tbsp butter

4 cups chicken broth

1 (28oz) can whole tomatoes, undrained

1 tbsp sugar

2 (16oz) cans pumpkin, or 4 cups pureed pumpkin

2 tbsp chopped, fresh parsley

2 tbsp chopped, fresh chives

Directions

Sauté onion in butter until tender. Add broth and simmer 15 minutes.

Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.

Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat

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