Low Carb Pumpkin Brownie Bites

If you're not a chocolate lover now, you will be after eating one of these...!
If you’re not a chocolate lover now, you will be after eating one of these…!

Hello Your Fit Day Friends!

I’m kind of on a chocolate roll these days. Funny, because I’m not even a chocolate lover. In fact, you’ll never see me go hunting for chocolate, or wear one of those Death by Chocolate T-shirts.

But still, I love making my sugar free low carb treats…and chocolate is good for us (right?)…and practically everyone I know will snatch up a piece of chocolate something, if offered.

So… I’m offering,..with my Low Carb Chocolate Pumpkin Brownie Bites!

This recipe is a variation of my Melt In Your Mouth Chocolate Chiffon Brownie Cake, the one where I used Kabocha squash (known also as Japanese pumpkin) and Splenda granules. The one that tastes like a chocolate truffle!

In this Low Carb Chocolate Pumpkin Brownie Bites recipe I’ve replaced the Splenda with erythritol and liquid stevia.

And for convenience, and because some people can’t find kabocha squash in their area, I used canned pumpkin.

Each bite melts in your mouth, and tastes just as decadent as my Chocolate Chiffon Brownie Cake. And if you let it sit in the fridge for a day it becomes nice and fudge-y!

These Low Carb Chocolate Pumpkin Brownie Bites are not too sweet, so you may want to add extra sweetener. But I think it’s really really good just the way it is!!

For most of my pumpkin baking treats I usually use kabocha squash, which is also called Japanese pumpkin.  I love kabocha and have been using it for more than 20 years. You can read about kabocha here.

Crispy on the outside, melt-in-your-mouth on the inside!!
Crispy on the outside, melt-in-your-mouth on the inside!!

So here’s how I made these brownie bites:

First, I sifted the dry ingredients together, minus some of the sweetener which is used for the egg whites.02_dry_mixture

Then I beat the egg whites in a stainless steel bowl until frothy (copper bowls are best, so they say; and you can also use glass),03_foamy_eggwhites

at which time I added in the cream of tarter. I continued beating until soft peaks formed,04_softpeak_eggwhites

and then added in the sweetener of choice (See notes below), a little bit at a time so it wouldn’t fly around the room. (In the pictures I used erythritol and liquid Splenda)

After it was all incorporated I beat for about another 30 seconds, just until stiff peaks formed. When they are fluffy, STOP your beating!

These are egg whites whipped until stiff peaks
Whip it! Whip it good!

Make sure not to over beat the whites or they can liquify again. And if they’re too stiff they will get dry and crack when you are folding in the other ingredients. If this happens make sure not to panic! Just add in another egg white and carry on. It’s a learning experience…all will be OK!!

Next I gently poured the squash/egg mixture on top of the egg whites. 06_pumpkin_on_top_eggwhites

Then I folded in the squash/egg mixture until all incorporated.07_pumpkin_mixed_eggwhites

So it looked like this,08_pumpkin_eggwhite_batter

Then I sifted and folded in the dry mixture, in 4 equal siftings, until no pockets of the dry mix was left visible.06_sifted_dry_mixture_on_eggwhites

This part takes a lot of patience and time. Because every time you think it’s all mixed in another little pocket appears underneath the egg whites. So you kind of have to gently lift that bubble of egg white/dry mix, and shake the spatula against the bowl when it appears, so it bursts out the dry mix hidden inside, and then keep folding. I told you this takes patience!! But it’s well worth the effort in the end!07_eggwhite_cocoa

Your final batter will look like this:

Try not to eat the batter, like I do!!
Try not to eat the batter, like I do!!

If you’re not too sure on how to fold flour, or any other ingredients into egg whites, refer to my Lemon Chiffon Poppy Seed Cake recipe directions and watch the video on folding.

Then I divided my batter evenly (about 2.5 tbsp per cup) into 8 greased muffin cups without the parchment paper-because they come out more crispy-and placed them on the middle rack. (Or you can use parchment lined muffin tins, but they are not as crisp on top and sides and bottom).DebbyK Low Carb Chocolate Brownie Bites

And finally, after baking in a 350 degree oven for 45-50 minutes (while being tortured with the smell of chocolate wafting through my apartment) out from the oven they came. As hard as it was to do, I let them sit for 15 minutes.

DebbyK Low Carb Chocolate Brownie Bites

Then I plated them up…12_round_stacked_closeup

and devoured every last one. Well, that part wasn’t hard at all!!12_round_stacked_02

Really, I did! Because my chocolate brownie bites, have 24 grams of protein for the entire batter. I’d qualify that as a complete meal!

I like to schemer some my home made coconut butter, or some of my homemade chocolate pudding , on top, to add some good fats to the experience! So go ahead, have your cake and eat it too…for dinner!!

BTW: The macros for canned pumpkin and kabocha are very similar.

Notes about Sweeteners and carb counts:

Using Splenda Granules and erythritol: The first time I made these brownies I used Splenda Granules. (Yes! I eat Splenda!) This is what helps impart that light and airy melt in your mouth texture. I find that Splenda granules bake up more like real sugar than erythritol does.

Erythritol is a heavier sweetener by weight, and I believe this makes the brownie texture slightly more dense. But this could just be my own experience with it.

The recipe below is using erythritol, which gives the brownies a slightly different mouth feel; a bit more fudge-y.

Should you count Erythritol Net Carbs?: Personally I don’t count the sugar alcohols of erythritol into my net carb count, like some low carbers do. Erythritol has been shown not to spike insulin, and is not metabolized by our bodies, and even eating the entire cake doesn’t affect me.

But we are all individual snowflakes, so follow your bliss!

So if you choose not to count the erythritol carbs, that leaves the entire batch of brownies with 15g net carbs. That’s less than 2 grams net carbs per brownie!

However, in the nutrition info I have included total net carbs using erythritol, for those of you who count the sugar alcohol’s net carbs.

12_round_stacked_angle_0212_round_stacked_0112_round_stacked_front

P.S- You can also bake these as a cake and enjoy the crispy corners! I prefer to bake these in one of those grocery store 7″-8″ cheap pie pans.

This is a picture of brownies baked in an 8 inch square tin seen on DebbyK website wwww.yourfitday.com
Melt In Your Mouth Brownies made with pumpkin

Alas, let’s get baking!

Note: If you prefer even more of a ‘melt-in-your-mouth’ experience and don’t mind using Splenda,  check out this chocolate ‘melt-in-your-mouth’ brownie recipe.

Low Carb Melt-In-Your Mouth Chocolate Brownie Bites
 
Prep time
Cook time
Total time
 
A low carb Paleo friendly brownie, with a slightly sticky and crispy top, that's light and airy inside, and melts in your mouth with every bite!
Author:
Recipe type: Dessert
Cuisine: American
Serves: 8
Ingredients
  • 3 egg whites
  • 75gram canned pumpkin
  • 1 Tbsp coconut milk
  • 1 tsp liquid vanilla extract
  • 1 Tbsp water
  • 10 gram whey protein powder
  • 1 Tbsp coconut flour
  • 8 gram unsweetened cocoa powder
  • a pinch of salt
  • 1 tsp baking powder
  • ¼ tsp xantham gum (optional)
  • ¼ cup erythritol
  • ¼ tsp powdered stevia

  • What You'll Need:
  • Large Stainless Steel, Copper, or Glass mixing bowl
  • Medium size bowl
  • 2 small bowls
  • Rubber spatula
  • Mixer, either hand or stand
  • Sifter
Instructions
  1. Preheat oven to 350 F.
  2. Lightly grease muffin tins with coconut oil
  3. In a medium size bowl, separate the egg whites and the yolks (best done when the eggs are still cold straight up from the fridge). Reserve the yolks for another use.
  4. Let egg whites rest at room temperature for about 20 minutes
  5. Grind ¼ cup erythritol in a coffee grinder.
  6. In a separate bowl, mix coconut flour, whey protein powder, baking powder, cocoa powder, salt, ¼ tsp powdered stevia and ½ of the powdered erythritol.
  7. Sift the dry ingredients.
  8. In another bowl, mix canned pumpkin with 1 Tbsp coconut milk, 1 tsp vanilla extract and 1 Tbsp of water. Mixture should resemble thick gravy. Don't make it too watery. If the batter gets too watery, a quick remedy would be mix about 1-2 tsp of the sifted dry ingredients.
  9. By this time, the egg whites should be at a room temperature.
  10. Using a hand mixer with a whisk attachment, lightly beat egg whites until foamy.
  11. Lower the mixer speed, then put in ⅛ tsp cream of tartar. Increase the mixer speed and beat until soft peaks formed.
  12. Lower the mixer speed, then mix in the remaining powdered erythritol. Mix it slowly until everything incorporates so you won't have powdered erythritol flying around.
  13. Beat the egg whites until stiff peak formed.
  14. Pour in the pumpkin/coconut milk mixture and carefully fold into the egg whites. Please watch video on folding below:
  15. Once the batter is mixed, sift ¼ of the dry ingredients on`to the egg white. Carefully fold the dry ingredients into the egg whites mixture. Repeat this three more times, until you use up all the dry ingredients.
  16. Fill about 2.5 Tbsp batter into each muffin tin. The batter should fill about ½ of the muffin tin if you want to make them into 8 muffins.
  17. Bake in 350F for 45-50 minutes
  18. Remove from oven and let sit about 15 minutes before removing from muffin tins. They come out easier this way.
  19. Enjoy!
Notes
Take your time when folding all the ingredients into the egg whites. And make sure to break apart, very gently, any lumps or bubbles of dry mix that you see.

The best way to do this is by lifting the lumps onto your spatula and breaking them apart by tapping the spatula on the side of the bowl.

Using Splenda: I use ½ cup of the Splenda granules (not the baking Splenda or packets) and then powder that for the dry mix, and use ¼ cup for the egg whites.

Net Carbs: NOT Counting Erythritol, for Entire Batter: 15g
That's for the entire batter!
Nutrition Information
Serving size: 8 Calories: 28 Fat: .6g Saturated fat: .3g Carbohydrates: 7.9g Sugar: .5g Sodium: 24 Fiber: .8g Protein: 3g

A big Thank You to Jos, over at Delightfultastebuds, for her exceptional photography skills and patience!

Low Carb Chocolate Protein Pudding

Chocolate pudding
Warm and creamy protein pudding, before being turned into ‘gelato’

Hello Your Fit Day Friends!

I’ve always loved rich creamy pudding type foods. They don’t even have to be deserts. I’ll make just about anything into a thick gloppy mush and eat it! This one just happens to a be creamy, sweet and chocolatey low carb chocolate protein pudding! And each serving has 6 grams of  protein. Great for a little afternoon protein boost.

I came up with this recipe because I had some extra room in the day for my fat and protein macros, and I was experimenting with making pudding. So I kind of just threw things together following a couple different recipes for pudding and lemon curd.

What’s not to like about a warm and creamy chocolate pudding. And what’s not to like about your pudding going a.k.a. as gelato, chocolate sauce, or a ganache for your cakes and muffins!

Well, this Chocolate Protein Pudding can be all that. It just depends on what type of self control you have the moment it comes off the stove!

And I’m not going to lie! I had to maintain a lot of self control not to spoon all of this goodness into my mouth instead of those little glass dishes. It was a challenge, let me tell you.

As I was pouring the pudding into the dishes I just happened to very intently swiped my finger through the stream of chocolate and touch the tip of my tongue with it, and suddenly my olfactory memories transported me back to my mother’s kitchen, baking chocolate chip cookies, and dissolving Hershey Kisses in my mouth.

And that’s exactly what this pudding tastes like (to me, anyway!). A bowl of melted Hershey Kisses.

And if you love Hershey Kisses you will definitely become addicted to this pudding. I’m not even a chocolate lover and I’m hooked!

It’s super quick and easy to make, and takes all of about 6 minutes from prep to fridge. (Of course you then have to wait for the pudding to firm up in the fridge!)

So go ahead and whip some of this goodness up. But I’m warning you now, you may not be able to wait the 20-30 minutes for it to firm up! Let me know how far you got…. 🙂

Alas, let’s get baking!

chocolate pudding in two glass jars

Chocolate Protein Pudding
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dessert
Cuisine: American
Serves: 2
Ingredients
Instructions
  1. Whisk an egg yolk and 1 Tbsp of coconut milk in a small dish.
  2. In another deep small bowl mix the 5 or 6 gr of a whey powder (about a tbsp), 8-10 grams of cocoa powder( about 2 tbsp), the stevia and erythritol mix ( or whatever sweetener pleases your fancy), a pinch of salt together. Whisk that all up!
  3. Then, with a rubber spatula, mix the egg yolk mixture into the cocoa mixture and blend it all up. It's hard not to lick the spoon and just eat that. But stop yourself so you can indulge in the real goodness that is to come!! If it's not sweet enough then sweeten to taste.
  4. Then, in a small saucepan heat 6 tbsp of coconut milk until just simmering and small bubbles appear on the sides.
  5. Remove from stove and begin tempering the chocolate with the milk by adding 1 tbsp of the milk into the cocoa mixture and mixing vigorously as you do that, combining it all, and then continue to do this tbsp by tbsp until it's all combined.
  6. Then, with the rubber spatula transfer that all back into the saucepan.
  7. Now here is where you need to be super vigilant! Reduce heat to low and put saucepan back on stove. But making sure to stir stir stir that cocoa mixture. It will seem like nothing is happening. But in 30 seconds to 1 minute it will start to thicken and you will see streaks of the pan on the bottom.
  8. Make sure to continue moving that spatula around the corners of the pan. At this 1 minute mark or slightly less you will see small curds start to form. Immediately lift the pan 4-6 inches off the stove top, but continue stirring the mixture around the pan getting in all areas as it thickens up.
  9. It may start looking dry on the edges and you don't want this, so lift the pan higher and make sure that the flame is low.
  10. Once those curds start forming at the beginning, when you first start to lift the pan off the stovetop, you only need to do that mixing for about 1.5 minutes. I used a timer at the beginning , but eventually you will know when to stop.
  11. So now, take the pan off the stove and place on counter. Add in 4 tsp of coconut oil or butter, TWO tsp at a time, and mix it all in before adding in the next 2 tsp. It will be nice and shiny and glossy. Take a whiff and sweeten to taste if necessary. It will smell and taste like a Hershey Kiss.
  12. Divide evenly into 2 small shallow dishes
  13. Place in refrigerator for 20-30 minutes or desired consistency is reached. I don't put plastic on top of the pudding, but if you care about a film that may form you may do so to prevent it.
  14. Or, eat warm from the dish or serve on top of some of my other delicious treats!
Nutrition Information
Serving size: 2 Calories: 237.5 Fat: 23 Carbohydrates: 3.5 Fiber: 1 Protein: 6

Low Carb Melt-In-Your-Mouth Chocolate Brownie Cake

Top view of brownie slices on platesHi Your Fit Day Friends!

As I sit here on my ball, writing my post, the scent of chocolate is wafting it’s way throughout my apartment and under my nose. This is causing quite a stir. With me anyway, since I’m the only one here, and I know how amazingly good this low carb melt-in-your-mouth chocolate brownie cake is!

And I can almost guarantee that you will soon add these chocolate melt-in-your-mouth brownies to your list of ‘go to’ and ‘must haves’!

Now, for those of you who know me, or who’ve clicked around on my blog, here, and here, you know that I’ve been sugar, and processed-foods free for the past 26 years.

But that doesn’t stop me from indulging in a bit of decadence-low carb style. And that’s just how my low carb melt-in-your-mouth chocolate brownies make you feel: like you’re diving into a box of Swiss chocolates!!

They’re super chocolatey, with a slightly sticky, merengue-like top. And, they have crisp sides, which has always been my favorite part of a brownie.

Ahhhhh…and when you sink your teeth into one…it’s so light and airy… and just melts in your mouth.

low carb melt-in-your-mouth chocolate brownie cake
They will melt in your mouth after each bite!

OK! Well, I don’t want to make you wait any longer…so here’s what to do:

Make the kabocha squash mixture and set aside.

Pureed kabocha pumpkin in white bowl
Creamy Kabocha squash mixture should be like a thick gravy or sour cream consistency.

Sift together dry ingredients following recipe directions, and set aside.

cocoa powder and coconut flour dry mix in bowl

Beat eggs until frothy, and then add in the cream of tarter,

03_foamy_eggwhites

Beat until soft peaks form,

04_softpeak_eggwhites

and then add in the sweetener of choice (see notes in recipe), a little at a time, and continue beating until stiff peaks form

Egg whites beaten to stiff peaks
Beat egg whites just until stiff peaks form

And then add the kabocha mixture gently on top, and spread around a bit, making sure not to break the whites.

Kabocha squash mixture sitting on top of egg whites in metal bowl
Kabocha mixture should sit on top of egg whites

Then fold the mixture gently into the egg whites. (You can watch the video on folding here)

Kabocha partially folded into stiff egg whites.
Slowly fold kabocha squash mixture into beaten egg whites

Until they look like this

orange colored stiff egg whites in metal bowl
Folded to perfection with lots of volume

Then, take 1/4 of the dry mixture and sift it over the egg whites. Then fold this into the egg whites gently. Repeat this step three more times. It will eventually look smooth and creamy like this.

Picture of chocolate batter
The dry mixture has been nicely folded into the kabocha/egg white mixture. Make sure that all the large and small clumps have been bursted and incorporated

You’re almost done!

Now pour this lusciousness into the prepared tin.

Chocolate batter in round baking tin
Tap the pan on the counter to take out all the air bubbles. Look how nice and smooth the batter is!

And bake, following the directions below, until it looks like this.

Baked brownies in round pan on counter
Waiting to be cut and plated for some eating pleasure!

Or if you are a square, like this!

baked brownies in square pan

(Personally, I prefer to bake these in one of those grocery store 7″-8″ cheap pie pans because the bottom and edges come out super crispy).

Let cool without going nuts (Oh, you can fold those into the batter at the end if you want!)

Slice and plate them up, like this, if you want!

Side view of sliced brownies on plates with glass of milk

Or this…

Brownie slices on plate with glass of milk
They will melt in your mouth after each bite!

Or this…

Triangle slices of brownies on plate in star shape with glass of milk
Almost too pretty to eat…NOT!

Honestly, I couldn’t wait this long with my first batch. They were gone, baby, gone!

Really, whichever way you choose to bake these, it’s like eating milk chocolate truffles (that recipe’s coming soon!).

Ha! I should have called it my milk chocolate truffle cake!

Alas, let’s get baking!

All photos credited to Jos. Be sure to check out all her yummy recipes, too!

Low Carb Melt-In-Your-Mouth Chocolate Kabocha Brownie Cake
 
Prep time
Cook time
Total time
 
A chocolate chiffon-like brownie cake that melts in your mouth with every bite!
Author:
Recipe type: Dessert/Meal
Cuisine: Paleo/Primal
Serves: 8
Ingredients
  • 3 egg whites
  • 75gr baked kabocha
  • 1 Tbsp coconut milk
  • 1 tsp liquid vanilla extract
  • 5-6 Tbsp water (this really depends on how watery or starchy your kabocha squash is. Add 1 Tbsp each time until you got that thick gravy/sour cream consistency
  • 10 gram whey protein powder
  • 1 Tbsp coconut flour
  • 8 gram unsweetened cocoa powder
  • a pinch of salt
  • 1 tsp baking powder
  • ¼ tsp xantham gum (optional)
  • ½ cup powdered Splenda
  • ¼ cup granulated Splenda

  • What You'll Need:
  • Large Stainless Steel, Copper, or Glass mixing bowl
  • Medium size bowl
  • 2 small bowls
  • Rubber spatula
  • Mixer, either hand or stand
  • Sifter
Instructions
  1. Preheat oven to 350 F.
  2. Lightly grease 7-8 inch tin with coconut oil
  3. In a medium size bowl, separate the egg whites and the yolks (best done when the eggs are still cold straight up from the fridge). Reserve the yolks for another use.
  4. Grind ½ cup granulated Splenda in a coffee grinder until it becomes powdered
  5. In a separate bowl, mix coconut flour, whey protein powder, baking powder, powdered Splenda, cocoa powder, and salt.
  6. Sift the dry ingredients.
  7. In another bowl, mix mashed baked kabocha with 1 Tbsp coconut milk, 1 tsp vanilla extract and 1 Tbsp of water. Mixture should resemble thick gravy. Don't make it too watery. If the batter gets too watery, a quick remedy would be mix about 1-2 tsp of the sifted dry ingredients.
  8. By this time, the egg whites should be at a room temperature.
  9. Using a hand mixer with a whisk attachment, lightly beat egg whites until foamy.
  10. Lower the mixer speed, then put in ⅛ tsp cream of tartar. Increase the mixer speed and beat until soft peaks formed.
  11. Lower the mixer speed, then mix in ¼ cup granulated Splenda. Mix it slowly until everything incorporates so you won't have the Splenda flying around.
  12. Beat the egg whites until stiff peak formed.
  13. Pour in the kabocha/coconut milk mixture and carefully fold into the egg whites. Please watch video on folding below:
  14. Once the batter is mixed, sift ¼ of the dry ingredients on`to the egg white. Carefully fold the dry ingredients into the egg whites mixture. Repeat this three more times, until you use up all the dry ingredients.
  15. Fill your 7-8 inch tin with the batter.
  16. Bake in 350F for 45-50 minutes
  17. Remove from oven and let sit about 15 minutes before removing from the tin. They come out easier this way.
  18. Slice and enjoy!
Notes
Take your time when folding all the ingredients into the egg whites. And make sure to break apart, very gently, any lumps or bubbles of dry mix that you see.

The best way to do this is by lifting the lumps onto your spatula and breaking them apart by tapping the spatula on the side of the bowl.

Using Splenda: I use ½ cup of the Splenda granules (not the baking Splenda or packets) and then powder that for the dry mix, and use ¼ cup for the egg whites.
Nutrition Information
Serving size: 8 Calories: 28 Fat: 1 Saturated fat: 0 Carbohydrates: 5 Sugar: 1 Sodium: 24 Fiber: 1 Protein: 3

Lemon Curd

Hello Your Fit Day readers!

This is Jos and I’d like to thank Debby for having me doing a guest post on her blog.

Single serve Lemon Curd by Jos

I’m sure you’re all still remember her delicious Low Carb Melt-In-Your-Mouth Lemon ‘Chiffon’ Poppy Seed Cake? If you haven’t made it yet, go shop for the ingredients and make them pronto!

When Debby shared her recipe to me, I couldn’t wait to try them out and it has become one of my staple low carb treats whenever I need a sweet-tooth fix. FYI, in general, I am not a sweet tooth person but once in a while, that thing kicks in.

02_lemon_curd_muffins

I enjoyed her Low Carb Melt-In-Your-Mouth Lemon ‘Chiffon’ Poppy Seed Cake (in these photos, I made them in muffin tins). When she posted her recipe, she told me that the cake will go very well with my Lemon Curd, which I posted on my blog here.

03_lemon_curd_muffin_sliced

Since her recipe yields extra 2 egg yolks, I am thinking instead of having you figuring out how to scale down my original Lemon Curd recipe, might as well I do it for you, right?

Anyway let’s proceed with the recipe, shall we?

Single Serve Lemon Curd
 
A yummy dairy-free lemon curd. Perfect companion for Low Carb Melt-In-Your-Mouth Lemon ‘Chiffon’ Poppy Seed Cake.
Author:
Recipe type: Dessert
Cuisine: American
Serves: 1
Ingredients
  • 2 egg yolks
  • 1 Tablespoon full fat coconut milk
  • 1 Tablespoon erythritol
  • ½ tsp liquid SweetLeaf Vanilla Stevia
  • 1-2 tsp lemon juice (if you like it tart)
  • 1 tsp liquid lemon extract
  • ½ tsp lemon zest (optional)
Instructions
  1. Mix all ingredients in a bowl and heat on a double boiler on medium heat. Stir constantly. If you don't have a double boiler like me, you could place the bowl on top of a sauce pan filled with water. Just make sure the bowl isn't touching the water.
  2. Mix until the mixture thickens but be careful not getting it too hot or you'll end up with scramble egg yolks. (usually takes about 7 minutes at least).
  3. Once the mixture thickens, remove from heat and let it cool to room temperature.
  4. Cover the curd with plastic wrap directly to prevent skin forming. Refrigerate for about 1 hour.
  5. Enjoy with Debby's Low Carb Melt-In-Your-Mouth Lemon ‘Chiffon’ Poppy Seed Cake!
Nutrition Information
Serving size: 1 Calories: 133 Fat: 11 Carbohydrates: 2 Protein: 6

So, what are you still waiting for?

04_lemon_curd_muffin_sliced_topview

Perfect Paleo Pumpkin Custard Nutritional Information And Fat Loss Tip

HI Your Fit Day Friends!

It tastes as good as it glows!

It’s that time of year again : pumpkins and parties! And that means we’re worried about our waistlines. So it’s no wonder I’ve been getting a bunch of requests for the nutritional information for the custard portion of my Perfect Paleo Pumpkin Pie.

This custard is so yummy you don’t even need the crust. It would be great just served warm in ramekins, straight from the oven, drizzled with some coconut butter, heavy whipped cream or maybe even some whipped coconut milk. So here’s the nutritional breakdown so you can go to town and be creative with my custard.

According to the line on my blender the recipe yielded roughly 5 cups of custard. Since I was only able to fit 4 cups of custard into my pie crust my recipe reflects only 4/5ths of the batter. So make sure you take that into account when you make your pie.

And remember this is great for an Ulta Low Carb (ULC) program like Carbnite Solution as well as the ULC portions of the day during Carb Backloading. It’s healthy for diabetics, and for those who are watching their sugar intake. Well, shouldn’t everyone? At least during the day.

Fat Loss Tip

In fact if I can give ONE piece of advice right now for losing body fat it’s this (and don’t worry, there are more to come!):

Don’t eat carbohydrates (sugars) in the A. M. That includes any form of carbohydrates, including milk, oatmeal, cereal, as well as fructose (this list is not all inclusive). Yup, that means fruit and juice. When you eat carbs in the morning, as well as throughout the day, your body shuts down fat burning and instead, and I’m not going to get scientific here, (I’ll let Kiefer do that) starts pushing those carbs into fat cells. UGH!

You see our bodies are insulin sensitive in the morning. And contrary to what most of us have been taught, after a night of fasting the body is in the fat burning mode in the A.M.. But cortisol levels are still high. And high cortisol levels plus food, especially carbohydrates, equals less fat burning and more fat storage. So why mess up what nature intended! In fact you should wait at least 2 hours upon waking to eat anything, so that your body can keep it’s fat burning furnace stoked. If you have to eat anything stick to fat, like a tablespoon of coconut butter  or even grass fed heavy whipping cream in your tea or coffee.

Kiefer, from www.dangerouslyhardcore.com explains the science behind all of this in his very educational and easy to understand interview on Robb Wolf’s podcast. I highly recommend tuning in while your scarfing down my low carb pumpkin pie, of course!

So make sure that when you’re eating your carbs you take them in the late afternoon or evening, or even before bedtime. Who would of thunk! If you make this one change in your diet you’ll most likely lose body fat and see a difference within a month. Give it a try and stop back and tell me if your pants are falling off!

That’s why my Perfect Paleo Pumpkin Pie, even including the nut crust, is great during the day. It has minimal carbs and won’t promote an insulin surge, causing those nutrients to get stored as fat. So you can have your cake pie and eat it too!

P.S. I didn’t put the above links on the post for the lovely colors. Please click on them to learn some great stuff about how your body either burns fat or stores it, plus more…!

So indulge, please!

Perfect Paleo Pumpkin Pie Nutrition using only 4/5ths of the batter below (without the crust)

Perfect Paleo Pumpkin Pie Nutritional Information
 
Nutritional information for the pumpkin pie custard using only ⅘ths of the recipe
Author:
Recipe type: Dessert
Cuisine: American
Serves: 16
Ingredients
  • 2 cups pumpkin, mashed
  • 3 large eggs
  • ¼ cups Vanilla Whey Protein Powder
  • 1 can (15 oz) coconut milk, canned, full fat
  • 1 teaspoon liquid stevia - flavored
  • 1 teaspoon Pure vanilla extract
  • 2 teaspoons cinnamon, ground
  • ½ teaspoons nutmeg
  • ¼ teaspoon ground ginger
Instructions
  1. Make the filling as per instructions here: http://www.yourfitday.com/374/perfect-paleo-pumpkin-pie/
  2. READ THIS CAREFULLY! Fill your pie crust or ramekins with ONLY ⅘ths of the pie filling if you want your pie to reflect the macro-nutrient information for the Perfect Paleo Pumpkin Pie.
Notes
My Perfect Paleo Pumpkin Pie uses only ⅘ths of this batter. Each Serving of pie =3.75 TBSP of the ⅘ths batter used. You will have about 1 cup left over of batter. I did not account for that cup in the nutritional information above.   Nutrition For Total Batter(if you are using all of it!): Calories: 1388 Fat: 113g Carbs: 58g Fiber: 16g Protein: 53g Below is the nutritional information for just the ⅘th of batter I used in my recipe. Enjoy!!
Nutrition Information
Serving size: 16 Calories: 56.9 Fat: 5.65 Carbohydrates: 2.9 Fiber: .8 Protein: 2.65

 

Perfect Paleo Pumpkin Pie

The Great Pumpkin
Pumpkin on Steroids

Hi, Your Fit Day Friends!

How was your Halloween? Well, mine was great, and it really got me into the pumpkin spirit. Everywhere I go there’s a pumpkin staring me in the eyes. And now at my local food market, The Berkeley Bowl, there are a gazillion bins of pumpkins and gourds, all different sizes and shapes. My favorite is still the Japanese pumpkin, which is also called Kabocha squash. It’s my favorite because if you pick them just right the flesh is usually very creamy and dense when baked, almost like the flesh of a sweet potato. Now’s actually the best time of year to eat them; and up until about March, from my over 20 year experience of noshing.

And the bonus is that pumpkins, along with all the Vitamin A and fiber, have less starch than other winter squashes and sweet potatoes which makes them great for baking into treats, adding a nice texture without all the extra carbs.  And it’s all about eating less carbs, right?  So no wonder I love it. But a starch is still a starch so I watch how much I’m eating. In fact if I eat too much Kabocha I practically light up at night, my skin becomes such a glow from all the vitamin A!

And what about all those cute little pumpkins. The baby pumpkins.

Pumpkin minis
Baby Pumpkins are too cute to eat!

What do you do with them? I’m assuming they’re for decoration. I’ve never bought one because I tend not to buy food as decoration. I don’t see the point. OK! call me frugal, but I’d rather eat my food, not stare at it! Wouldn’t you?  Bottom line…more money for more food. That’s more recipes for you!

So, back to Halloween… I decided to buy a pumpkin, even though I live in an apartment, on the second floor, with no balcony or stoop to put it on.  It’s just a small 1920’s style house with five small units that, wow, come to think about it, looks like a gingerbread house! The guy living downstairs is lucky; he has a front porch and nice bay windows that would look swell with a scary glowing pumpkin in the window. But a pumpkin on the porch in this city neighborhood wouldn’t last long anyway.

So, instead of buying and carving up Jack-O, I decided to get creative in the kitchen and roast his cousin, Sugar, and make some Paleo pumpkin pie for my friends. However, since I’m on the Carbnite Solution plan I needed my pie to be low carb, as well as sugar free, grain free, dairy free and gluten free for my Ultra Low Carb days (more about that later). OMG! You’re probably saying aloud ,’will this taste much better than cardboard?’ You betcha. Because I made it with the wholesome goodness of coconut milk, fresh pumpkin, eggs, some stevia and spices, and a lot of love! And the crust was a savory mix of nuts, nut flours, and virgin coconut oil. No kidding, that’s it. A low carb pumpkin pie. Ahhh! And wait til  you taste it.

Since this was my first pumpkin pie you’d think that I’d be a bit weary of giving most of it away to my friends as taste testers. But I did. And despite having no sugar or dairy in it they all thought it was yummy. And that’s a good thing. Because nobody wants to be ‘defriended’!  One friend even said it reminded her of cheesecake…it was that creamy.

And guess what? I’ve been inspired to start a separate recipe blog. I can’t reveal the details just yet. It’s super secret! But in a couple weeks I’ll have a new website up devoted to gluten free Paleo, low carb, sugar free, grain free and mostly dairy free treats. But since Wo-man can’t live on treats alone (I know, that sucks!) I do plan having other edibles that will be pleasing to your palette while nurturing your soul with good nutrition.

And if you’re in the Oakland, CA area and want to try some of my treats drop me an email at debkaplan@sbcglobal.net, Facebook me, or Tweet me. The plan is to make some goodies each week, and I’m looking for taste testers…

Sorry about the weird box below. I’m using a new format and it’s it’s not formatting correctly. I didn’t know how to fix it without losing my recipe.

Perfect Paleo Pumpkin Pie

Paleo Pumpkin Pie
Perfect Paleo Pumpkin Pie

 

Perfect Paleo Pumpkin Pie
 
Nutrition Information
Serving size: 16 Calories: 194 Fat: 18 Carbohydrates: 6 Sodium: 59 Fiber: 2.4 Protein: 6

Recipe Type: Dessert
Cuisine: American
Author: Debby Kaplan
Prep time:
Cook time:
Total time:
Serves: 16
This is a rich and creamy dairy, gluten, sugar and grain free pumpkin pie that is perfect for an Ultra Low Carb meal plan. It is also Carb Backloading™ and CarbNite Solution™ friendly. I don’t like the taste of canned pumpkin so I try to use fresh pumpkin for most of my recipes. NOTE: Recipe makes approx. 5 cups of batter. I used 4 cups and the nutritional information is based on 4 cups, not 5.

Ingredients
  • Pie Batter
  • 2 cups roasted sugar pumpkin. One small sugar pumpkin will usually yield 2 cups roasted pumpkin (1 15oz canned pumpkin if you really have to!)
  • 3 organic eggs
  • 1 can full fat organic coconut milk
  • 1 tsp vanilla
  • 1 tsp vanilla cream stevia
  • 1/4 cup whey protein powder
  • 3 tsp cinnamon
  • 1/2 tsp ginger
  • 1/2 tsp nutmeg

 

  • Pie Crust
  • 1 cup walnuts
  • 1/2 cup almonds
  • 1/2 cup blanched almond flour finely ground
  • 1/2 cup hazelnut flour
  • 1 tsp cinnamon
  • 1/4 – 1/2 tsp sea salt (to taste)
  • 2 Tbsp virgin coconut oil melted
  • Lots of Love!
Instructions
  1. Pre-heat oven to 400 degrees F
  2. Roast Pumpkin
Pie Crust
  1. In a blender add all pie crust ingredients.
  2. Grind until nuts are fine meal. Be careful as to not allow nuts to start forming butter.
  3. Continue to pulse until mixture forms a crumbly meal and comes together when pinched. Make sure you don’t grind too much so it turns into nut butter! Stop to scrape down sides as needed.
  4. Scrape out into mound in center of pie pan or dish
  5. Starting from middle work the pie crust out and up sides of pie tin. This part of pie making reminds me of hand building a bowl or plate out of clay. Allow for thicker crust up the sides. Bottom can be thinner.
  6. Bake for 10-15 minutes, or until it just starts to brown. Do not over bake!
  7. Remove and let completely cool before filling
  8. Pie crust can be made day ahead and stored in refrigerator
  9. While crust is baking make the pie filling
  10. Remember to turn up oven to 400 after pie crust is removed from oven
Pie Filling
  1. In a blender or food processor add pumpkin, eggs, spices. Blend until combined. Slowly add coconut milk and continue blending until combined. Recipe makes 5 cups of batter. My pie crust held about 4 cups. I used the rest of the batter in my Pumpkin Pie Tartlets (Will be posted shortly)
  2. Pour into (cooled) pie crust.
  3. Do not over fill
  4. Cover crust with foil or pie crust cover
  5. You may have extra batter, which you can use to make my Mini Pumpkin Pie Tarts, which will be in my next post. I know, I’m such a tease.
  6. Place pan on lower third of oven
  7. Bake for 10 minutes at 400
  8. Lower temperature to 350
  9. Bake for additional 40-50 minutes or until center is firm and doesn’t jiggle when you shake the rack it’s sitting on. The edges may be brown. Since it’s a custard you don’t want to over bake it, and the knife in the center trick doesn’t apply here. Go by touch!
  10. It’s smelling really good right now!
 
Notes

This is my first time using this recipe plugin. I really wanted the picture of my pumpkin pie in the box above but it won’t let me change it. So you’re stuck with the big fat pumpkin on steriods. Looks like I’ll be upgrading my plugin version!

Paleo Pie Crust
This is basically a big nut cookie!

 

It tastes as good as it glows!

 

Low Carb Paleo Pumpkin Pie

 

Paleo Pumpkin Pie
Perfect Paleo Pumpkin Pie