11/19/13

Trade Up Tuesday: Pumpkin (plus a pumpkin mousse recipe)





Thanksgiving is fast approaching.  A day of thanks and feasting can be fun.  But taking care to not overdo the carbohydrate intake can be a challenge. Pumpkin pie is a standard on several Thanksgiving tables.  Many people like to grab a can of pumpkin pie filling, add eggs and milk; pour into a pie crust, and bake.  However, just one serving of that pumpkin pie can provide 40 grams of carbohydrates! Today’s Trade Up can help create a better option.  The pumpkin pie filling has a NuVal score of 30.  But if you trade up to just the pumpkin puree, the NuVal score jumps to 94!  As bonus, I’ve included an alternative pumpkin dessert recipe! It’s a light and flavorful treat!

Food Club Pumpkin (NuVal: 94)Serving Size: ½ cup (123g)Calories: 40
Fat: 0g
Cholesterol: 0mg
Sodium: 5 mg
Carbohydrates: 10 g
Fiber: 4 g
Sugar: 4 g
Protein: 1 g
Ingredients: Pumpkin

Libby’s Pumpkin Pie Mix (NuVal:30)
Serving Size: 1/3 cup (87g)
Calories: 90
Fat: 0.5g
Cholesterol: 0 mg
Sodium: 120
Carbohydrates: 20 g
Fiber: 3 g
Sugar: 17
Protein: 1 g

Ingredients:  Pumpkin, Sugar Syrup, Water, Salt, Natural Flavor, Spices

Pumpkin Pie Mousse





Ingredients: Unsweetened Almond Milk, Sugar-Free Pudding Mix,
Pumpkin Puree, Whipped Topping, Pumpkin Pie Spice


Whisk together milk and pudding mix; fold in remaining ingredients.
 
Makes 10 servings. Time: 10 minutes
Pumpkin Mousse
1 large box (1.5 oz) sugar free vanilla pudding mix
1 ½ cups unsweetened almond milk
½ tsp. pumpkin pie spice
1 can (15 oz.) pumpkin puree
1 container (8 oz.) whipped topping*

 In a large bowl, whisk together pudding mix and milk until well mixed and thickened.   Stir in pumpkin pie spice.  Fold in pumpkin puree and whipped topping.  Makes about ten servings (1/2 cup per serving).


 

½ cup Pumpkin Pie Mousse

1/8 Traditional Pumpkin Pie

Calories

96

310

Fat

4.3g

11g

Saturated Fat

3.8g

5g

Sodium

205mg

355mg

Carbohydrates

12g

40g

Fiber

2g

2g

Sugar

4g

25g

Protein

less than 1g

6g

 *A great alternative to the whipped topping is TruWhip.  It does not contain any hydrogenated oils, high fructose corn syrup, or artificial flavors.  It is available in some of our stores.

 

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