Preparation Time: 15 minutes
Cooking Time: 25 minutes
Calories: 103 per serving
Percent from Fat: 31%
Food as Medicine℠ Ingredient: Pumpkin
Food as Medicine℠ Tip
Pumpkin is an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease and diabetes.
Culinary Taste Tip
Toasting pecans elevates their wonderful flavor. Just use a little cooking spray on a cookie sheet and place in 350-degree oven for 10 – 15 minutes. You’ll notice a wonderful difference in flavor.
Culinary Technique Tip
If you want to use fresh pie pumpkin, here’s how to prepare it: Cut in half lengthwise. Scoop out seeds. Place cut side down on shallow pan and bake at 325 degrees until tender, 1 to 3 hours. Scrape out the flesh and put it through a blender until smooth and creamy.
2 cups whole wheat pastry flour
pinch of stevia powder
1 teaspoon each: baking soda and baking powder
½ teaspoon each: salt, cinnamon, ground ginger
¼ teaspoon ground allspice
2 large egg whites
1 (15 ounce) can pumpkin
¾ cup canned lite coconut milk (well shaken before measuring)
½ cup chopped pecans, toasted
Heat oven to 350°F. In a large bowl, combine flour, stevia, baking soda, baking powder, salt, cinnamon, ginger and allspice; mix well. Combine egg whites, pumpkin and coconut milk in a medium bowl; mix well. Add to dry ingredients; mix gently. Stir in pecans. Spoon batter into a greased or sprayed 13 x 9-inch baking pan. Bake 25 minutes or until a wooden pick inserted in center comes out clean. Transfer to a wire cooling rack. Cut into squares. Serve warm or at room temperature.
2 teaspoons pumpkin pie spice may replace the cinnamon, ginger and allspice.
Total fat (g): 3.55. Fat calories (kc): 31.96. Cholesterol (mg): 0. Trans fatty acids (g): 0. Saturated fat (g): 1. Polyunsaturated fat (g): 0.75. Monounsaturated fat (g): 1.4. Fiber (g): 3.16. Carbohydrates (g): 15.07. Sugars (g): 1.07. Protein (g): 2.94. Sodium (mg): 209.2. Calcium (mg) 27.11.