Posts Tagged ‘pumpkin’


When I get to eat a sweet and satisfy a crunch with good-for-me complex carbs – that’s a good day!  This mix is everything you love a granola to be.  Slightly sweet, spicy, nutty, crunchy, nice-sized chunks, and lots of oats.  

Oh, and it makes your house smell like Pumpkin Pie.  There’s never anything awful about that.

Add this to some Greek-style yogurt with a Gold Caramel Sauce swirl – super.   In a bowl with a little almond milk – fabulous.  Sprinkled as a crust on Apple Crisp – so good.  

Don’t leave out the egg yolk – it’s for the “clump factor”.  Without the stickiness that sugar gives the clumps are lost!  Adding some chopped dried cranberries/cherries/raisins or some chocolate chunks would be wonderful, too.

(Thanks to Lynne  for the inspiration!)

Personally, I think this is better as it sits, so I’d make it ahead and store for a day or two!




1/4 cup pure pumpkin puree

1/4 cup sugar-free maple syrup (OR agave)

1/3 cup  Whey Low Gold (OR Splenda Granular)

2 tablespoons sugar free Caramel Syrup (OR Vanilla, Toffee, Hazelnut…etc) OR add 2 T. more of maple syrup

1 egg yolk

2 teaspoons Pumpkin Pie Spice (OR 1 t. cinnamon, 1/2 t. ginger, 1/4 t. cloves, 1/8 t. nutmeg)

1 teaspoon vanilla extract

1/4 teaspoon salt

3 cups old-fashioned oats

1 cup chopped pecans (OR walnuts, macadamia nuts, coconut, etc)


In a medium bowl combine the pumpkin, agave, WL Gold, caramel syrup, egg yolk, spice, vanilla, and salt.  Stir in the oats and nuts until every flake is coated.

Preheat oven to 275 degrees.  Coat a 11 inch baking sheet with vegetable cooking spray and spread the oat mixture evenly.  Bake for 45-60 minutes (stirring every 15 minutes) or until deep brown.  Allow to cool completely on the baking sheet.  Store in an airtight container.  Makes approx 15 (1/4-cup) servings.

Per 1/4 cup: Calories 119; Protein 6 g; Fat 8 g; NET Carbs 11 g; (Fiber4 g); Sugar 4 g; Sodium 41 mg

With Agave:  Per 1/4 cup: Calories 135; Protein 6 g; Fat 8 g; NET Carbs 16 g; (Fiber 4 g); Sugar 8 g; Sodium 41 mg


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Made with whipping cream, this is not a low-fat dessert.  But a few spoonfuls of this is Heavenly after a big meal or with some coffee in the evening of a special day.

Here it’s simply made into no-sugar-added and we’ll let the Fat Fairy deal with the extra calories the day after!




One 15-ounce can Libby’s 100% Pumpkin puree (NOT the sweetened pie filling)
3 cups heavy whipping cream, divided (see note)
3/4 cup Splenda Granular
1/2 teaspoon pumpkin pie spice (or 1/4 teaspoon cinnamon, 1/8 teaspoon ginger 1/8 teaspoon cloves)
1 tablespoon vanilla extract
Sugar free Murray’s Ginger Snaps, for garnish, if you can find them.  (Or sprinkle with toasted pecans or simply dust with a little more cinnamon.)

Combine pumpkin, 1 cup cream, Splenda, and spice in a medium saucepan. Simmer over medium heat for 5 minutes, stirring frequently. Remove from heat and chill until completely cool. Whip remaining 2 cups of heavy cream and vanilla until soft peaks form. Fold into chilled pumpkin mixture. Spoon into your prettiest wine glasses and crumble ginger snaps over top just before serving. Makes approx. 12 one-half cup servings.

Note: This is best with real cream, but if desired, use 1 cup heavy cream cooked with the pumpkin and 3 cups thawed Cool Whip to fold into chilled mixture.

With whipping cream:
Per Serving: Calories 234; Protein 0 g; Fat 20 g; Carbs 12 g; Sugar 1 g; Sodium 42 mg

With Cool Whip:
Per Serving: Calories 152; Protein 1 g; Fat 11 g; Carbs 11 g; Sugar 1 g; Sodium 48 mg

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This is my version of the famous orange-label recipe.  It’s low-sugar, completely moist and spicy.  I took out the butter from the filling and added whipped cream.  It’s easier than it looks and always gets rave reviews.

(Don’t be scared of a cake roll.  Even if it cracks or breaks it still tastes great.  I’ve had it turn into a pile of chunks, so I just layer the cake, then filling, then cake, then filling…in a trifle bowl, said “I meant to do that.”,  and called it fabulous!)





1/4 cup powdered Whey Low or powdered sugar, if you can have it  (for sprinkling on towel)

3/4 cup flour

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

1/2 teaspoon cloves

1/4 teaspoon salt

1/8 teaspoon freshly grated nutmeg

3 eggs

1 cup Whey Low Granular (or Splenda if that’s all you have)

1 teaspoon lemon juice

2/3 cup 100% pure pumpkin puree


Preheat oven to 350 degrees.  Spray a 15x1o – inch jelly roll pan with vegetable cooking spray and line bottom of pan with waxed paper or parchment paper.  Sprinkle powdered sugar over a clean kitchen towel and lay on a table or counter.

In a small bowl combine flour, baking powder, baking soda, cinnamon, cloves, salt, and nutmeg.  Set aside.

In a large bowl beat together the egg and WL/Splenda until thick.  Beat in lemon juice and pumpkin.  Fold in the flour mixture.  Spread evenly into prepared pan and bake for 13-15 minutes or just until cake springs back when lightly touched.

Run a knife around the edge of the cake and invert onto the towel.  Remove the paper carefully.  Starting at the short (10 inch) side slowly roll the cake AND the towel together.  Don’t squeeze or roll it tight, just gently and loosely.    Allow to cool on a wire rack completely.


One 8-ounce package  fat free cream cheese, softened

1 cup Splenda Granular

1 teaspoon vanilla extract

2 1/2 cups Splenda-sweetened whipped cream or 2 1/2 cups Cool Whip (one small container), thawed


In a large bowl beat the cream cheese until smooth.  Beat in the Splenda and vanilla until well combined.  Beat in the Cool Whip or whipped cream.

To assemble:

Carefully unroll cake and towel…don’t force the tightest end to lay flat.  Spread cream cheese mixture over the cake to within 1/2 inch from each edge.  Re-roll cake.  Place on a plate and cover with plastic wrap.  Chill for at least one hour.  To serve, sprinkle with additional powdered sugar, if desired, and slice.  Makes 16 servings.

Per Serving (using reduced fat cream cheese): Calories 131; Protein 5 g; Fat 6 g; Carbs 9 g; Sugar 3 g; Sodium 126 mg

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The caramel isn’t needed for this to be a great success…but it does add a festive Holiday sort of touch, don’t you think?!  I used a fabulous product called Cinnamon Bliss, but any sugar free caramel sauce will work.




Vegetable cooking spray
1 1/2 cups graham cracker crumbs
1 tablespoon Splenda granular
1/4 teaspoon cinnamon
4 tablespoons butter, melted

Three 8-ounce pkgs reduced-fat cream cheese, softened (do not use fat free)
1 1/3 cups Splenda granular
1 1/4 cups pure pumpkin puree
1 teaspoon vanilla extract
2 tablespoons heavy cream or half & half
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon cloves
1/8 teaspoon freshly grated nutmeg
3 large eggs
6 tablespoons Cinnamon Bliss or sugar free caramel sauce

Preheat oven to 350 degrees. Coat an 8-inch springform pan with cooking spray and wrap a piece of aluminum foil around the bottom and up the sides. Set aside.

In a small bowl combine the cracker crumbs, Splenda, and cinnamon. Stir in the melted butter and pour into the prepared pan. Firmly press onto the bottom and 1 inch up the sides of the pan. Bake for 5-8 minutes or until golden and fragrant. Set aside to cool while making the filling.

In a large bowl beat the softened cream cheese with the Splenda until smooth. Beat in the pumpkin, vanilla, cream, cinnamon, ginger, cloves, and nutmeg just until blended. Beat in the eggs, one at a time, just until incorporated. Pour into prepared crust. Drop Cinnamon Bliss or caramel sauce in tablespoons over the top of the cake. With a butter knife carefully swirl into batter, without touching the bottom crust or mixing too much. Bake for 1 hour, or until the sides are firm and the very middle is still jiggly. You may want to cover loosely with foil during the last 20 minutes to prevent the cake from becoming too dark.

Remove from oven to a wire rack and cool for 15 minutes. Carefully run a sharp knife around the cake in the pan to loosen and continue to cool completely without removing the sides. When completely cool remove sides of pan and cover tightly. Chill for several hours or, preferably, overnight. Makes 16 servings.

Per Serving: Calories 176; Protein 6 g ; Fat 12 g; Carbs 11 g; Sugar 3 g; Sodium 213 mg


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I found this recipe on the back of some package and can’t remember where.  I modified it to be no-sugar-added and it’s a winner.  Easy, and quick, just a little different and a great addition to your holiday table.





First layer:

One 8-ounce pkg reduced-fat cream cheese, softened

2 tablespoons half & half or milk

3 tablespoons Splenda granular

1 teaspoon vanilla extract

1 1/2 cups Splenda-sweetened whipped cream or Cool Whip (sugar free or regular), thawed


Second layer:

1 cup low-fat milk

Two packages (Four serving size each) sugar free, instant vanilla pudding mix (I’ve also used butterscotch!)

One 15-ounce can Libby’s pure pumpkin puree (not pie filling)

3 tablespoons Splenda Granular

1 teaspoon Pumpkin Pie Spice*

One ready-made graham cracker crust – optional


In a large bowl beat together cream cheese, half & half, 2 tablespoons of the Splenda, and vanilla until smooth. Gently fold in thawed whipped topping. Carefully spread mixture into crust. (You can also layer this in pretty bowls or glasses.)


Using the same bowl combine milk and pudding mix pumpkin puree and beat until thickened.  Beat in Splenda and spices. Pour over the cream cheese mixture. Refrigerate 4 hours or until set. Makes 10 servings.

*You can sub 1/2 teaspoon cinnamon, 1/4 teaspoon ground ginger, and 1/8 teaspoon cloves for the Pumpkin Pie Spice.

Per Serving: 198 Cal; 6 g Protein; 10 g Tot Fat; 19 g Carb; 2 g Fiber; 6 g Sugar

Without crust: Per Serving: Calories 132; Protein 5 g; Fat 8 g; Carbs 9 g; Sugar 3 g; Sodium 97 mg

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A fluffy and light change of pace from pie after your big dinner…but every bit as wonderful! Light, not too sweet or heavy…this is one of my favorite desserts – and very quick to whisk together if company comes by, too.




One 1 ounce package (Four 1/2 cup-servings)  Jell-O sugar-free instant butterscotch pudding powder
1 1/2 cups 2% milk
1 cup pure pumpkin puree
1 1/2 cups Splenda-sweetened whipped cream (1 cup whiipping cream, 3 teaspoons Splenda granular)
1 teaspoon pumpkin pie spice (my recipe here)
1/2 teaspoon vanilla extract

In a large bowl beat together the pudding mix and milk until thick.  Stir in pumpkin puree, spices, and vanilla.  Fold in whipped cream.  Cover and chill for at least two hours.  Garnish with pecans or toasted coconut.  Makes 6 servings about 1/2 cup each.

Per Serving: 91 Cal; 3 g Protein; 4 g Tot Fat; 11 g Carb; 1 g Fiber; 5 g Sugar;  148 mg Sodium

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If you wanted to forget the crust and just have the yummy pumpkin filling, this is a great new way!  Simply spiced with cinnamon and a hint of maple, top with Maple-sweetened whipped cream and a dusting of freshly grated nutmeg.




Vegetable cooking spray
One 15-ounce can 100% pure pumpkin puree
1/2 cup Splenda Granular
1/4 cup sugar free maple pancake syrup
1 teaspoon cinnamon
1/2 teaspoon salt
3 eggs, lightly beaten
1 cup skim evaporated milk
1 teaspoon vanilla extract

Preheat oven to 350 degrees.  Lightly coat a 9-inch pie plate or other casserole with the cooking spray and set aside.

In a large bowl combine the pumpkin puree, Splenda Granular, sugar free maple syrup, cinnamon, salt, eggs, milk, and vanilla.  Pour into prepared dish and bake for 40 minutes or until a knife inserted near center comes out clean.   Serve warm, or cold with Maple Whipped Cream.  Makes 8 servings.


1 cup heavy whipping cream
2 tablespoons sugar free maple pancake syrup

In a medium bowl whip the cream and maple syrup until soft peaks form.

Per Serving (includes 2 tablespoons whipped cream): Calories 114; Protein 4 g; Fat 8 g; Carbs 5 g; Sugar 2 g; Sodium 209 mg

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