Who needs carbs and sugar at the Holidays when you have so many options to choose from…like pumpkin twinkies?
HEALTHIFIED PUMPKIN IDEAS:
7. Pumpkin Cream Puffs (The Art of Eating Healthy: Sweets)
1. Pumpkin Flan
2. Pumpkin Crisp (adapted from rhubarb crisp)
3. Pumpkin Twinkies (recipe below)
4. Pumpkin Scones
5. Pumpkin Whoopie Pies (The Art of Eating Healthy: Kids)
6. Pumpkin Cheesecake
7. “Sweet Potato” Casserole (Nutritious and Delicious)
8. Pumpkin Donuts with Pumpkin Glaze
9. Creamy Pumpkin “Risotto”
|Preview of The Art of Eating Healthy: Kids|
NUTRITIONAL COMPARISON (per serving):
Traditional Pumpkin Whoopie = 403 calories, 18g fat, 3g protein, 73 carbs, 2 fiber
“Healthified” Whoopie = 258 calories, 21g fat, 10g protein, 7.7 carbs, 2.8 fiber
1 ½ cups blanched almond flour (or 1/2 cup coconut flour)
¼ tsp Celtic sea salt
½ tsp baking soda
2 TBS Butter or Coconut Oil
1/3 cup erythritol or Swerve
1 tsp stevia glycerite
3 large eggs (6 eggs and 1/4 cup unsweetened almond milk if using coconut flour)
1 cup pumpkin
2 tsp cinnamon
1 tsp vanilla extract
In a mixing bowl combine almond flour, baking soda, and salt. Mix butter, sweetener, eggs, pumpkin, cinnamon and extract until smooth. Stir wet ingredients into dry. Grease Twinkie pan. Spoon batter into the pan. Bake at 325° for 30-40 minutes. Cool and fill with cream filling.
4 oz mascarpone or cream cheese
4 TBS unsweetened almond milk
3 TBS erythritol OR a touch of stevia glycerite (to taste)
1/4 tsp vanilla extract
Mix together until smooth (it will thicken overnight). Squirt into Twinkies with injector tool. Makes 8 servings.
NUTRITIONAL COMPARISON (per 72-gram serving size):
Traditional Twinkie = 300 calories, 9g fat, 1g protein, 54g carbs, 0g fiber (54g effective carbs)
“Healthified” Almond Flour Twinkie = 214 calories, 16g fat, 8.9g protein, 8g carbs, 2.3g fiber (5.7g effective carbs)
“Healthified” Coconut Flour Twinkie = 210 calories, 10.8g fat, 9.8g protein, 15.5g carbs, 9g fiber (5.5 effective carbs)
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I’m loving your pumpkin mania!!! I’ve made a lot of your pumpkin recipes, and the pumpkin creamer is just amazing! (I could eat it as is!). Had pumpkin cheesecake tonight, there’s pumpkin sorbet in the fridge, had a pumpkin latte at work (brought my own creamer, that was THE BEST COFFEE I had in a while!), pumpkin and chicken for lunch! I think my head is turning orange!!! 🙂
I did have an issue with my cheesecake however… those springform pans! Forgot to put a cookie sheet underneath, and had about 1/4 cup coconut oil seep through… I’ll use less next time!
I’m off to dream about pumpkins and which of your fabulous ideas above I’ll make tomorrow (must buy more pumpkin to purée though!!!)
You forgot the link to the Twinkie pan non your aStore!
have a wonderful rest-of-the-weekend!
Thanks France! You are the best! 🙂
I love pumpkin so I’m loving your fantastic roundup of pumpkin goodies 🙂
These look amazing, but I have a question on the nutritional info for the Healthified Almond flour Twinkie: you say that there are 8g carbs and 2.3g fiber, but then say 2.7g effective carbs. Unless my math is way out of whack, something else is missing here, isn’t it?
Hi, yes, that was a typo. It is fixed above. Thank you! 🙂
I am a huge pumpkin fan, also, & I love you & all your great recipes, Maria! You have changed my life! I love to bake & I am really enjoying being able to bake things that I can eat, without tummy upset & regainng weight. I wanted to give a super quick tip for all the other pumpkin lovers out there. For my breakfast shake, I often use a cup of almond/coconut milk, 1/3 or so cup of pumpkin puree, 1/2 tsp or so of pumpkin pie spice, a scoop of vanilla whey powder, a pinch of salt & bit more sweetener. Blend in my vitamix, but any blender should work. In the vitamix, I add a cup or so of ice cubes & reblend til the cubes are gone. Using a regular blender, I would just pour over ice in a big glass. So good & easy. I never measure just throw it all together so quantities are approximate. It tastes like dessert!
I plan to try to pumpkin swirl cheesecake for Thanksgiving, & I know I won’t have any trouble passing on the pie that my daughter is bringing! Just wondering if coconut cream just might work for the cream cheese but afraid to try it! I have substituted it a few times & it is so greasy, it bothers my stomach, maybe worse than the dairy does,
Thank you! Thanks for sharing! It will be a great holiday season this year for sure and being able to stay on track and feel great is an extra bonus! 🙂
Maria, I love your recipes. I may not try this one for a bit but eventually I will. Have you noticedif some people have intestine issues after switching to this way of eating?? my husband has been having horrible intestine reactions since we switched. Iam doing better except once in a while. I hope you can shine a little light on this for me. thanks, Ruth
Most people don’t get nearly enough fiber in their diet and my diet is much higher in this important macro nutrient than most people are used to. So our bodies need some time to adjust to this increased intake of fiber. Over time you will get more and more used to it and more regular. 🙂
“Over time” so could we be looking at 6 monthes ..we have been eating your recipes for 3 monthes now… Thanks,Ruth
Hmm, it usually doesn’t take that long. I would have to do a health assessment to know what is going on. Let me know if you are interested. 🙂
Where is the pumpkin scone recipe? It is listed but no link to it. And when I did a search on your blog only regular scones showed up. They sound good, too. How long will scones last, unrefrigerated? I am looking for a breakfast ‘bread’ that i can bring on a week’s vacation with me to a Mexican resort. I get tired of omelettes every day & they usually only have sweet fruits.
That recipe didn’t post yet. Here it is though. 😉
SCONE BASE (egg free and lower in carbs):
1 cup blanched almond flour
1 cup Jay Robb vanilla whey or egg white protein
4 TBS erythritol or Swerve
2 tsp baking powder
1/2 tsp Celtic sea salt
1/4 cup cold butter, cut into pieces
1/4 cup unsweetened almond milk
1 tsp stevia glycerite
1/2 tsp vanilla extract
Rhubarb Scones: add 1/4 cup chopped rhubarb and 1/2 tsp cinnamon
Pumpkin Scones: Remove almond milk and add 1/4 cup pumpkin and 1/2 tsp pumpkin spice
Lemon Poppyseed Scones: Remove almond milk and add 1/4 cup lemon juice and 2 TBS poppyseeds
Preheat oven to 325F. In a large bowl, or stand mixer, stir together almond flour, protein powder, erythritol, baking powder, salt and spices and poppyseeds (depending on what flavor you are making) in a large bowl. Cut in butter until coarse (making sure to leave pieces of butter cut throughout dough), almond milk, stevia glycerite and vanilla extract.
Mold into a large ball with your hands and place the dough onto parchment-lined baking sheet and shape by hand into a rough circle, 7 or 8 inches in diameter. Slice into 8 even wedges and separate so the slices aren’t touching evenly on the baking sheet. Bake 22 to 25 minutes or until lightly browned.
Wow Maria!!!!!!! It pays to read comments doesn’t it?? LOL!!
Thanks for asking Peggy! I looooooove Scones!!!
Although I have to say I made the Betty Crocker Short Cakes with your Bisquick alternative tonight for dessert and they received great reviews from the family! But I am going to make pumpkin scones.
Thank you very much Maria. I am going to try these today. Happy Thanksgiving!
Maria, is erythritol really harmless? What do you think of this article:
“Sugar alcohols are not broken down in the stomach, so they make their way intact into the bowels. It is here in the bowels that the “passive diffusion” mentioned by the ADA takes place, meaning that the presence of the sugar alcohols draws water into the bowels. This leads to the fermentation by undesirable bacteria and a resultant partial degradation or “metabolism” of the sugar alcohols. (This fermentation of intestinal bacteria can lead to or exacerbate problems with candida and other yeast problems.) The direct result of this chain of events is the severe stomach cramping and diarrhea that many people experience after ingesting too much sugar alcohol.
Stomach cramping and diarrhea are certainly not as serious as the conditions associated with some of the non-nutritive sweeteners, but the sugar alcohols can cause other more serious problems. One of these conditions is metabolic acidosis, which can lead to acid reflux and an increased risk of cancer of the larynx. And diabetics and hypoglycemics should be aware that sugar alcohols do raise blood sugar levels, although not as much as sugar. Sugar alcohols also promote dehydration and loss of electrolytes, creating feelings of excessive thirst… Exercising after consuming these types of products may put one at risk for heat stroke, muscle cramping and cardiovascular problems. Those who are trying to avoid carbohydrates and burn body fat should also know that sugar alcohols will immediately take the body out of ketosis…
While sugar alcohols may indeed occur in nature, their usage as sweeteners also suffers from the same problem as many other sweeteners, pharmaceutical drugs and other substances today–one single factor from a natural food item is being isolated from its normal co-constituents and consumed at levels that are difficult to obtain when eating the food item itself. Rarely, if ever, does this situation lend itself to good health. While sugar alcohols are certainly the lesser of two evils when compared to the non-nutritive sweeteners, they should be consumed with prudence if at all. There are better choices.”
I think the position taken here is a bit more extreme than what I believe. Yes, there are many things that we eat today that aren’t found in that quantity or form in nature. But if you take this view, things like maple syrup (highly concentrated), butter (processed from milk), etc can be put in the same category. Also, you skipped the paragraph in between your last two paragraphs
“The final word on sugar alcohols as a group seems to be a mixed message. The evidence does seem to support the positive claims made on behalf of these sweeteners, and perhaps this gives them a valid place in certain applications. For example, given the choice between treating a child’s ear infection with a course of antibiotics or with administration of a therapeutic dose of xylitol, the latter option would certainly be preferable. Of course, there may be even better options.”
This gives a more mixed view of things. I believe more along the lines of what Mark says here:
“Erythritol – Glycemic Index of 0
Erythritol is almost non-caloric (0.2 calories per gram) and about 60-70% as sweet as sugar. It’s the only sugar alcohol that doesn’t appear to cause gastrointestinal distress (because the body absorbs it rather than let it pass to the colon for fermentation), it doesn’t affect blood sugar or insulin, and it cannot be fermented by dental bacteria (and it exhibits some of xylitol’s inhibitory effect on carie-causing oral bacteria, though not all of it).
For the most part, erythritol seems pretty safe, and it’s rumored to taste very similar to sugar. Overconsumption – taking in more than your body can absorb – can result in bloating and gastrointestinal distress, but it takes a lot.”
Thank you Maria!
Lola, this is interesting. Might explain why I get a tummy upset from anything with erithritol. Now I mainly use just like sugar, stevia or vegetable glycerin for sweetener. I reserve erithritol for confectioners swerve (makes awesome frosting!) Also, chocolate perfection bars. Thanks!
I have a question regarding almond flour. I stumbled upon some users’ comments on Mark’s and Elana’s blogs that talk about rancid Omega 6 fatty acids that we get from baking blanched almond flour. It seems that quite a big group of people is concerned about this…
Could you clarify on this point? Thanks! 🙂
I think this is a good write up on this topic. For the most part, all my almond flour recipes tend to be desserts or many times I provide a coconut flour option if your are concerned as well. Thanks! 🙂
Also, the smoke point for the oils in almonds (the point where they become rancid) is 420 degrees. None of my baking product call for a cooking temperature that high. 🙂
Have you heard of the sweetner Lo Han Kuo? I would like to know your thoughts on it? 🙂
Hi, from a health standpoint, it is a good option. I have not tried it so I don’t know how good the taste and performance in baking is. 🙂
I have tried the lo han guo and it seemed to make me want to eat more so I wonder about the glycemic index. I am very sugar sensitive, so maybe it is just me. I had it in liquid form. If I remember correctly, it was very expensive. It tasted good. Never tried it in baking. I think the Just Like Sugar and Swerve perform so well, I’ll stick to them. For liquid sweetener, I use stevia or vegetable glycerin. I read about vegetable glycerin close to twenty years ago, in a candida control cookbook. I use it in homemade salad dressings. Also added some organic maple flavoring to some and made a so/so maple syrup for Maria’s delicious waffles.
Hi Maria! I’m really learning a lot about swaps from your books & blog. As I revamp my recipes, I have a question…What’s your opinion of molasses? I realize it’s a sugar-sweetener, but it’s been touted as having health benefits. What’s your take on it? Thanks!
I just don’t think any benefit outweighs all the sugar/carbs. 🙂
i want to make these so badly but don’t have a twinkie pan :(. Do you think this would work well in a muffin pan as cupcakes, and stuff or top with the filling? thanks!
Yes, this will work in a muffin pan. Thanks! 🙂
I just made the Pumpkin Scones, and they are delicious!!! Next time, I would probably bake them a little less time because they are a little dry. Could you post the nutritional facts for them? Also, how long do they keep? Thanks.
I really don’t want to be a bump in the road to all your fab pumpkin recipes and they do look delish, but I don’t care for pumpkin. Is there an alternative to pumpkin? In the past I ate Sweet Potato Pie instead of Pumpkin and now I don’t know what to have. Thanks!
Hey Katy, I just wanted to share something I found. I love sweet potatoes too and was worried about having them at thanksgiving. At the grocery store last week I found a squash. They call it Delicata or Sweet Potato squash. It has very little carbs. I put it in the oven with butter, salt pepper and cooked it at 375 for 45 minutes. Put some Just like Sugar Brown on it and put it back in the oven for a few minutes….OMG sooooo good!! You prob could make a pie with it too I’d imagine. After it cooks it scrapes right out of the shell so easy.
I am going to make the pumpkin scones and cheesecake!
can’t wait to make TWINKIES!!! I didn’t see or missed—how many twinkies does your recipe make? Thank You!
It should make about 8. 🙂
Made the pumpkin in the jar for Thanksgiving (Canada). I HUGE hit with my family who don’t follow this way of eating.
Hi Maria, what kind of injector tool do you use for the Twinkie filling? Do you have a link by chance on where I could purchase one? Thank you!!
It comes with injector.