Keto Pumpkin Madeleines with Brown Butter Glaze

Madeleines are scallop-shaped, mini French Butter Cakes, often thought of as cookies, that are a delicious snack enjoyed with a cup of tea in the afternoon. This recipe is perfect at this time of year, when pumpkin and warm spices are most popular. You’ll need a madeleine baking pan to create that distinctive scallop shape but, if you don’t have one, a mini muffin pan will work too.

Keto Pumpkin Madeleines with Brown Butter Glaze

Makes 10-12 cookies

Madeleines:

½ cup almond flour

1 tablespoon coconut flour

2 tablespoons chickpea flour (or another 2 tablespoons almond flour)

1 teaspoon baking powder

½ teaspoon pumpkin pie spice

1/4 teaspoon salt

1/4 cup low carb brown sugar substitute sweetener 

2 large eggs, room temperature 

1 teaspoon vanilla bean paste (or extract)

1/4 cup pumpkin puree

2 tablespoons melted unsalted butter (plus 1 tbsp for greasing pan)

Brown Butter Glaze:

2 tablespoons unsalted butter 

2 tablespoons powdered erythritol-based sweetener* (see note)

½ teaspoon vanilla extract

2 teaspoons low carb milk of choice (more or less to reach proper glaze consistency)

1. Preheat your oven to 350°F. Brush the madeleine cookie pan very well with melted butter; set aside.

2. In a small bowl, whisk together the almond flour, chickpea flour, coconut flour, baking powder, pumpkin pie spice and salt; set aside.

3. In a separate bowl, add the eggs, brown sugar substitute sweetener, vanilla, bean paste or extract, pumpkin purée, and whisk vigorously until foamy, about 30 seconds. Add the melted butter and mix until well combined.

4. Add the flour mixture and whisk until while combined and the batter is smooth and creamy.

5. Spoon the batter into the madeleine baking mold just up to the rim so that it can rise and puff up nicely. Do not overfill.

6. Bake for 11 to 12 minutes, just until the sides are slightly browned and the tops are no longer moist to the touch. Do not overbake as they can crisp up like cookies. You want them soft and pillowy. While the cookies are cooling, make the glaze. 

7. These madeleines can be enjoyed immediately out of the oven and are best served freshly baked. They can be kept at room temperature for a few days or they can be refrigerated for up to a week or frozen (without glaze) for months. 

To make the Brown Butter Glaze:

1. Place the 2 tablespoons of unsalted butter into a light colored or stainless sauce pan. Heat over medium low heat until the butter is melted and stops sizzling, swirling the pan occasionally to prevent burning. Continue simmering and swirling the pan until the butter has turned a golden color. Watch carefully as it is too easy to burn the brown butter! Once the butter has browned, pour it into a small bowl

2. Add the powdered sweetener, vanilla extract, and stir until smooth. Add just enough milk, 1/2 teaspoon at a time, until the glaze has reached the proper consistency. If the brown buttered glaze ceases up, heat gently in the microwave for a few seconds and stir briskly until a smooth glaze has formed.

3. Drizzle about 3/4 of a teaspoon of glaze on each cookie in a loose striped pattern. Allow the glaze to set up for a while. The glaze will harden as it sets.

*Notes: An allulose sweetener will remain sticky and not set up properly.

Nutritional Information per cookie: 79 calories, 2.5 g carbohydrates (0.8 g dietary fiber, 0 g sugars), 6.6 g total fat (2.9 g saturated fat), 41 mg cholesterol, 96 mg sodium, 38.8 mg calcium, 22 mg potassium, 49 IU Vit A, 2.6 g protein. Net carbs per serving: 1.7 grams

Photos and recipe by Kathy Sheehan, copyright 2025

All rights reserved. Please do not duplicate without the author’s permission.

Keto Pumpkin Ice Cream

Dreaming of pumpkin pie? This ice cream really satisfies that craving and is perfect to serve during the holiday season!

Keto Pumpkin Ice Cream

Makes eight servings (1/2 cup each)

1 cup puréed pumpkin (no sugar added)

1/2 cup whole milk (I suggest Fairlife brand, see note*)

1-1/2 cups heavy cream

1 teaspoon pumpkin pie spice

A pinch of salt

3 tablespoons powdered erythritol sweetener 

6 tablespoons allulose

1 teaspoon vanilla extract

1 teaspoon pumpkin pie extract (I suggest Olive Nation brand)

1. Whisk all of the ingredients together in a medium bowl or large measuring cup. Cover and refrigerate for at least 2 hours or until thoroughly chilled. Whisk the mixture again just before churning. 

2. Churn in an ice cream maker according to the manufacturer’s directions. Once quite thick, remove to a container and place in the freezer to set up for at least 6 hours or overnight.

*Note: I recommend Fairlife Whole Milk because it is lactose free and half the carbs of regular milk. If using regular whole milk, add 3/4 carb (0.75) per serving.

Nutritional Information per 1/2 cup: 173 calories, 4.2 g carbohydrate (1 g dietary fiber, 1.5 g sugars), 18.3 g total fat (10.7 g saturated fat, 0 g trans fat), 61 mg cholesterol, 38 mg sodium, 36.6 mg calcium, 3 mg potassium, 1612 IU Vit A, 1 mg Vit C, 1.1 g protein. Net carbs per serving: 3.2 grams

Photo and recipe by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission.

Mini Pumpkin Gingerbread Bundt Cakes with Keto Bourbon Toffee Sauce

These little spiced cakes make the perfect fall dessert! If you don’t own a mini bundt cake pan, you can make cupcakes instead. The sauce pairs beautifully with the cakes, but is also delicious served over ice cream. 

Mini Pumpkin Gingerbread Bundt Cakes

Makes 6 mini bundt cakes

4 large eggs

2/3 cup allulose

5 tablespoons unsalted butter, melted and cooled with extracts whisked in

1 teaspoon vanilla extract

1/2 teaspoon molasses extract (or 1 teaspoon regular molasses)

1/4 cup pumpkin puree

1/4 cup + 2 tablespoons coconut flour

3/4 teaspoon xanthan gum

2 tablespoons unflavored whey protein powder

3/4 teaspoon baking powder

1/8 teaspoon salt

1-1/2 teaspoons gingerbread spice blend

1/4 teaspoon ground ginger

1. Preheat the oven to 350 degrees Fahrenheit and adjust the rack to the middle position. Thoroughly butter/grease a mini bundt cake baking pan; set aside.

2. Place the eggs and allulose in the bowl of a standing mixer with a whisk attachment (or use a large bowl and a handheld electric mixer). Whisk on medium-high for 8 minutes, then reduce the mixer to low and slowly drizzle in the melted and cooled butter with the extracts whisked in and the puréed pumpkin. Do not overmix, so as not to deflate the egg mixture. Sift in the coconut flour, xanthan gum, whey protein powder, baking powder, salt and spices. Gently fold the dry ingredients into the egg mixture with a wooden spoon or rubber spatula until incorporated. Let the batter sit at room temperature for a few minutes to hydrate the coconut flour.

3. Spoon the batter into the buttered pan or put the batter into a large piping bag and pipe the batter into the pan. Bake for 21-23 minutes, or until just turning golden brown around the edges. Let the cakes cool in the pan for 10 minutes and then invert them onto a wire rack. Serve warm or at room temperature with sauce or top with your favorite keto ice cream.

Nutritional Information per mini bundt cake (no sauce): 175 calories, 5.9 g carbohydrate (3 g dietary fiber, 1.1 g sugars), 13.9 g total fat (8.2 g saturated fat, 0 g trans fat), 149 mg cholesterol, 132 mg sodium, 75.7 mg calcium, 57 mg potassium, 1 mg iron, 618 IU Vit A, 6.2 g protein. Net carbs per mini cake (no sauce): 2.9 grams

Keto Bourbon Toffee Sauce

Makes 1 cup (16 servings)

1/2 cup (1 stick) unsalted butter

1/4 cup allulose

1/4 cup LaKanto Golden, powdered (blitz in a food processor)

A pinch of salt

1/4 cup heavy whipping cream

3-4 tablespoons bourbon, to taste (or Rum can be substituted, if desired)

1/2 teaspoon vanilla extract

1/4 teaspoon xanthan gum

1. Combine butter, sweeteners and a pinch of salt in a medium saucepan over medium-low heat; allow butter to melt and sweeteners to dissolve. Stir constantly until butter begins to turn light brown (about 5 minutes).

2. Whisk in the cream, bourbon, vanilla and xanthan gum. The sauce will bubble up rapidly, then return to a simmer. Reduce heat to low and whisk constantly until sauce has thickened a bit, about 3-5 minutes. Note: Sauce will continue to thicken further when removed from the heat, so it may not seem as thick as it will be in the end.

3. Remove from heat and allow to cool. Can be stored in the refrigerator for up to 2 weeks and reheated when serving.

Nutritional Information for 1 tablespoon: 71 calories, 0.3 g carbohydrate (0 g fiber, 0 g sugars, 0.3 g sugar alcohols), 7.3 g total fat (4.5 g saturated fat), 20 mg cholesterol, 6 mg sodium, 1.7 mg calcium, 2 mg potassium, 1.1 g alcohol, 68 IU Vit A, 0 g protein. Net carbs per serving: 0 grams

Photos and recipes by Kathy Sheehan, copyright 2021

All rights reserved. Please do not duplicate without the author’s permission. 

Pumpkin Spice Chaffles

Halloween may be over, but it’s still pumpkin season! These mini waffles are the perfect blend of fall flavors and are a welcome addition to any breakfast or they make an excellent low carb dessert. The thing that puts them over the top is the crunchy candied buttered pecan topping, so don’t skip it! Quick and easy, this is a breakfast you’ll ask for again and again this holiday season.

Pumpkin Spice Chaffles

Makes 1 serving (2 mini waffles)

Chaffles:

1 tablespoon cream cheese, softened (or substitute sour cream or ricotta cheese)

1 tablespoon pumpkin purée 

3/4 teaspoon pumpkin pie spice

1 large egg

2 tablespoons almond flour (or substitute 1 heaping TB coconut flour)

2 teaspoons Golden Monkfruit sweetener (I used LaKanto)

1/8 teaspoon baking powder

1/4 teaspoon vanilla extract (or pumpkin spice extract)

1/2 teaspoon water

Candied Butter Pecan Topping:

1 tablespoon chopped pecans

1/2 tablespoon butter

1/2 teaspoon Golden Monkfruit sweetener 

A pinch of pumpkin pie spice

Other Suggested Optional Toppings:

Whipped cream flavored with pumpkin pie spice

Melted butter

Sugar-free maple syrup

1. Begin by making the Candied Butter Pecan Topping: Place the chopped pecans into a small skillet and gently toast over medium-low heat until they smell fragrant. Add the butter and 1/2 teaspoon of the Monkfruit sweetener and pumpkin pie spice. Cook until bubbly, then remove to a bowl or plate to cool completely. They will harden as they cool; set aside. 

2. Make the chaffles: Preheat the 4” mini waffle maker. (If using a regular size waffle maker, you will need to double or triple this recipe.) Mix all of the chaffle ingredients together in a bowl and whisk until a smooth batter forms. Divide the batter in half and spoon 3-4 tablespoons of batter onto the heated waffle maker, spreading around to cover all the waffle bumps. Close the lid and cook for at least 4 minutes. Remove the waffle to a wire rack. Repeat with the remaining batter. This recipe makes 2 chaffles.

3. Serve with a dollop of whipped cream, sprinkle with the candied pecans and drizzle with sugar free maple syrup. Enjoy!

Nutritional Information per two chaffles (no toppings): 181 calories, 6.3 g carbohydrate (2.4 g dietary fiber, 1.5 g sugars), 12.9 g total fat (5.2 g saturated fat), 204 mg cholesterol, 173 mg sodium, 113 mg calcium, 116 mg potassium, 2 mg iron, 9 g protein. Net carbs per serving: 3.9 grams

Nutritional Information for Candied Butter Pecans: 56 calories, 1.1 g carbohydrate (0.6 g fiber, 0.2 g sugars), 6 g total fat (1.5 g saturated fat), 5 mg cholesterol, 5 mg sodium, 4.7 mg calcium, 25 mg potassium, 57 mg Vit A, 0.6 g protein. Net carbs per serving: 0.5 grams

Photo and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Low Carb Pumpkin Cheesecake Pudding

Autumn is here!! As soon as the weather cools down in Maine, I start craving pumpkin spice goodies. I’ve made these Pumpkin Cheesecake Pudding Cups several times already. The warm spices in this dessert are so welcome at this time of year. The method of baking your puddings at 350 degrees, then reducing the temperature negates the need of using a water bath. The final result is creamy cheesecake deliciousness!

Low Carb Pumpkin Cheesecake Pudding

Makes 6 servings

8 ounces cream cheese, softened

1/4 cup sour cream

1/4 cup puréed pumpkin

1 tablespoon pumpkin pie spice

1 tablespoon almond flour

1 teaspoon vanilla extract

1/4 cup granulated erythritol (I used Golden LaKanto Monkfruit sweetener)

1/4 teaspoon stevia powder (I used Sweet Leaf brand)

2 eggs

1. Preheat the oven to 350 degrees. Place 6 custard cups or ramekins on a baking sheet; set aside.

2. Allow all of the ingredients to come to room temperature and place them into a large mixing bowl. Use a handheld or standing mixer to thoroughly beat the ingredients until a smooth batter forms. It may take a few minutes for the cream cheese to become smooth and well incorporated. Evenly divide the batter between the 6 custard cups or ramekins.

3. Bake the pudding at 350 degrees for 12 minutes, then turn the oven down to 250 degrees and continue baking for 20 minutes. Turn off the oven and crack the door open slightly. Allow the pudding to cool for about 15-20 minutes before removing them from the oven and placing the cups on a wire rack to cool completely. Once cooled to room temperature, chill the pudding cups in the refrigerator for at least 1 hour or until ready to serve. Top with whipped cream, if desired.

Nutritional Information per serving: 195 calories, 7.2 g carbohydrate (0.8 g dietary fiber, 1.3 g sugars, 4 g sugar alcohols), 16.4 g total fat (9.9 g saturated fat, 0 g trans fat), 113 mg cholesterol, 171 mg sodium, 59.6 mg calcium, 53 mg potassium, 2142 mg Vit A, 1 mg iron, 5.5 g protein. Net carbs per serving: 6.4 grams.

Photo and recipe by Kathy Sheehan, copyright 2018

All rights reserved. Please do not duplicate without the author’s permission.

Low Carb Pumpkin Spice Bagels (Gluten free, Sugar free)

Lately, I've been experimenting with low carb bagel recipes and landed on one I really like from the Low Carb Maven (click here for the recipe). It's good and chewy like a bagel should be but, because of its distinct cheese flavor (which is delicious!), I think it's best served with a savory spread, cream cheese or butter. In keeping with the season, this morning I had a craving for a pumpkin bagel, so I went to work. I needed to tone down the cheesy flavor with pumpkin and ramp up the spice, all while keeping the dense and chewy texture of a traditional bagel. This recipe definitely is a winner! I recommend splitting and toasting the bagel before serving for the best result. The slightly sweet cream cheese spread is the perfect companion that further draws attention to the pumpkin and warm spices. All you need to add is a cup of coffee or tea to enjoy a truly wonderful breakfast!

Low Carb Pumpkin Spice Bagels (Gluten free, Sugar free)

Makes 6 bagels

Bagel Dough:

1 1/2 cups almond flour

1/4 cup gluten free oat fiber (not oat flour, or sub coconut flour)

1 1/2 teaspoon pumpkin pie spice

1 teaspoon baking soda (or 2 teaspoons baking powder)

2 tablespoons unflavored whey protein powder

2 tablespoons powdered erythritol (I used Swerve Confectioners)

1 cup part-skim shredded mozzarella cheese

2 ounces full-fat cream cheese

1 large egg

1/4 cup pumpkin puree (canned is fine, no sugar added)

Pumpkin Spice Cream Cheese Spread:

4 ounces cream cheese, room temperature

4 tablespoons butter, room temperature

2 tablespoons pumpkin puree

2 tablespoons creamy almond butter (no sugar added)

1 tablespoon powdered erythritol

3/4 teaspoon pumpkin pie spice

1/2 teaspoon vanilla extract 

1. To make the bagels, whisk together the almond flour, oat fiber, pumpkin pie spice, baking soda (or baking powder), whey protein powder and 2 tablespoons erythritol in a medium bowl; set aside.

2. Place the mozzarella cheese and 2 ounces of cream cheese into a microwaveable safe bowl and microwave for 1 minute. Stir and microwave again for 15-30 seconds. Pour the melted cheese mixture into the bowl of a food processor. Add the egg and 1/4 cup pumpkin puree and process until smooth. Add the dry ingredients all at once and process until a dough forms. It will be sticky. Scrape the dough onto a piece of plastic wrap or plate, shape into a thick log about 8-inches long and place into the freezer to cool briefly for easier handling.

3. Meanwhile, preheat the oven to 425 degrees Fahrenheit with the rack in the middle of the oven. Line a baking sheet with parchment paper or a silicone baking mat.

4. When the oven is preheated, remove the bagel dough from the freezer and divide into six equal pieces. Lightly oil hands and roll each portion into a snake shape, form into a ring and pinch together the ends to seal. Place on the baking sheet and bake for 15 minutes or until nicely browned. Let the bagels cool for a few minutes on the baking sheet before removing them to a wire rack to cool completely. Once cooled, they can be stored in the refrigerator in an airtight container for up to a week. To enjoy, split and toast the bagels before serving. 

5. To make the cream cheese spread: Place all of the spread ingredients into a medium bowl and whip with a hand mixer until well combined and fluffy. Store in an airtight container in the refrigerator for up to 5 days. Makes about 1 cup. Serving size is 2 tablespoons.

Nutritional Information per bagel (based on 6 per recipe, no topping): 268 calories, 13.5 g carbohydrates (8 g dietary fiber, 1.8 g sugars, 5 g sugar alcohols), 21.3 g total fat (6.7 g saturated fat, 0 g trans fat), 53 mg cholesterol, 381 mg sodium, 215.4 mg calcium, 243 mg potassium, 1868 mg Vit A, 1 mg iron, 14 g protein. Net carbs per serving: 5.5 grams

Nutritional Information Pumpkin Spice Cream Cheese Spread (2 TB serving): 126 calories, 2.1 g carbohydrates (0.6 g dietary fiber, 0.9 g sugars, 1.9 g sugar alcohols), 12.1 g total fat (6.7 g saturated fat, 0 g trans fat), 37 mg cholesterol, 85 mg sodium, 22.1 mg calcium, 9 mg potassium, 722 mg Vit A, 1.9 g protein. Net carbs per serving: 1.5 grams.

Recipe and photos by Kathy Sheehan, copyright 2017

All rights reserved. Please do not duplicate without the author's permission.

Low Carb, Gluten Free Autumn Recipes

When the mornings and evenings start getting cooler and the first kick-off of football season as occurred, I begin to experience cravings for the warm and comforting foods of autumn. I've been browsing through my recipe file and here are a few links to some of my favorite main dishes and treats to usher in the season. 

Main Dishes

One Pan Autumn Chicken Dinner from Cooking Classy with a Sprinkle of Fancy

Low Carb Bacon Cheeseburger Casserole from bunsinmyoven.com

Original Cauliflower Mac and Cheese Casserole. Recipe by George Stella

Pulled Pork and Zoodles from the Comfort Bites Blog

Salmon in Cream from Salmon Recipes Old and New

Turkey Saltimbocca Meatballs. Recipe by Melissa Sevigny from ibreatheimhungry.com

Rainbow Chili by Kathy from Diabetics Rejoice blog

Sautéed Brussel Sprouts with Pancetta. Recipe by Gina Homolka from skinnytaste.com

Autumn Treats

Baked Cinnamon Spice Grain-Free, Low Carb Granola. Recipe by Kathy from Diabetics Rejoice blog

Keto Pumpkin Spice Donuts from ketosizeme.com

Low Carb Pumpkin Cheesecake Mousse. Recipe by Brenda from sugarfreemom.com

Pumpkin Scones with Cinnamon Glaze. Recipe by Carolyn from alldayidreamaboutfood.com

Toasted Pumpkin Seeds. Recipe by Diabetic Living from diabeticlivingonline.com

Bulletproof Pumpkin Misto. Recipe by Kathy from Diabetics Rejoice blog

Low Carb Apple Fritters from forestandfauna.com

Apple and Ham Flatbread from ruled.me

Low Carb Pumpkin Cheesecake

Thanksgiving is just around the corner and many of us are already dreaming about the feast we'll soon enjoy with our family and friends. What is Thanksgiving without pumpkin pie? Years ago, I posted my favorite Pumpkin Pie In a Cup recipe (baked pumpkin pie filling, served without a crust). It certainly is an excellent way to enjoy the best part of the pumpkin pie with fewer carbs. In this recipe, the cheesecake is baked in a springform pan and served by the slice. It has a wonderful pumpkin and spice flavor with substantially fewer carbs than traditional pumpkin pie, only 8 net grams per serving. (One slice of traditional pie with crust has 41 carbs that will send anyone's blood sugar soaring, especially after a full meal!!!) You CAN join in and have your Thanksgiving pie without guilt by making a few adjustments. Try my recipe and enjoy the celebration!

Low Carb Pumpkin Cheesecake

Makes 12 servings

1 cup chopped pecans, toasted if desired

2 (8 ounce) packages of organic cream cheese, softened just to room temperature

1/4 cup + 2 teaspoons Golden LaKanto Monkfruit Sweetener (or other erythritol sweetener)

1 teaspoon stevia powder (I used Sweet Leaf brand)

2 teaspoons vanilla extract

1-1/2 cups plain pumpkin purée (canned is fine)

1/2 cup organic sour cream

4 large eggs

4 teaspoons pumpkin pie spice

1/4 teaspoon fine sea salt

1. Preheat oven to 300 degrees Fahrenheit with the oven rack set in the center of the oven.

2. Butter the bottom and sides of a 9-inch springform pan.* Place a piece of parchment paper cut to size into the pan, then butter the paper. Sprinkle the chopped pecans over the bottom of the prepared springform pan, spreading them evenly to completely cover the bottom. Set aside.

3. In a large mixing bowl, beat the softened cream cheese, LaKanto Monkfruit sweetener, stevia and vanilla extract with an electric mixer until smooth. Add the pumpkin purée and sour cream and beat on medium until combined. Add the eggs, one at a time, beating well after each addition. Add the pumpkin pie spice and salt. Beat until combined.

4. Immediately ladle the batter over the nuts, trying not to disturb the nuts. Tap the pan gently on your kitchen counter to release any bubbles and settle the batter in an even layer.

5.  Bake for 70 minutes (or more), until a knife placed in the center of the cheesecake comes out clean. (If using small pans, reduce the baking time to 50-55 minutes, see note below.)  Remove pan from oven and place on a wire rack. Allow the cheesecake to cool for at least 20-25 minutes. If needed, run a sharp knife around the edge before attempting to release it from the springform pan. Chill the cake in the refrigerator for at least 2 hours before slicing.

6. To serve, cut into 12 equal wedges and top with a dollop of vanilla and stevia-sweetened whipped cream, if desired.  Store any leftovers in the refrigerator for up to 3 days.

Nutritional Information per serving (no whipped topping): 249 calories, 9.9 g carbohydrate (1.9 g dietary fiber, 2.6 g sugars, 4 g sugar alcohols), 22.6 g total fat (9.9 g saturated fat, 0 g trans fat), 108 mg cholesterol, 168 mg sodium, 70 mg calcium, 132 mg potassium, 6.2 g protein.  Net carbs per serving: 8 grams.

*Note: You can bake this recipe in six small (4-inch) springform pans. Reduce baking time to 50-55 minutes.  Serving size would be 1/2 of a small cheesecake, if prepared this way.

Recipe by Kathy Sheehan, 2016

All rights reserved. Please do not duplicate without the author's permission.

Bulletproof Pumpkin Misto

You've heard of a café latte or café au lait but, when it's made with tea, it's called a tea latte or misto. This Pumpkin Misto is a delicious way to celebrate the warm, spicy tastes of autumn and Halloween. The addition of coconut oil makes it bulletproof and will give your brain a boost! I like to finish off my bulletproof drinks in the blender to emulsify the oil into the liquid. (It's not necessary but, without blending, the oil will float to the top.) So, brew yourself some pumpkin or cinnamon spice tea (Tazo is a good brand) and enjoy a cup of comfort as you watch the autumn leaves fall from the trees and cover your path with gold!

Bulletproof Pumpkin Misto

Makes 1 serving

10 ounces of hot, brewed pumpkin spice or cinnamon spice tea

2 tablespoons plain pumpkin purée (canned is fine, but check the ingredients for sugar)

1 tablespoon coconut oil

1/4 teaspoon stevia powder, or to taste (I used Sweet Leaf brand)

1/4 teaspoon pumpkin pie spice, plus more for topping

1/4 cup full-fat coconut milk

1. To a blender, add pumpkin purée, coconut oil, stevia powder, pumpkin pie spice and coconut milk.

2. Brew the tea and allow to steep for about 5 minutes. Remove tea bag and pour into the blender.

3. Blend until the oil is emulsified and the mixture is frothy. Pour into a mug and sprinkle with additional pumpkin pie spice. Serve immediately. (If needed, you may reheat the tea in the microwave for a few seconds.)

Nutritional Information (made with full-fat coconut milk): 218 calories, 4.8 g carbohydrate (1 g dietary fiber, 2 g sugars), 22.2 g total fat (17.8 g saturated fat, 0 g trans fat), 0 mg cholesterol, 20 mg sodium, 10.9 mg calcium, 197 mg potassium, 0.9 g protein.  Net carbs per serving: 3.8 grams

Recipe by Kathy Sheehan, copyright 2016

All rights reserved. Please do not duplicate without author's permission.

Carrot and Pumpkin Spice Beta-Carotene Shots

Carrots, pumpkins and sweet potatoes are the best sources of beta-carotene.  The name beta-carotene comes from the Greek beta and Latin carota (carrot). It is the deep orange-yellow pigment that gives these fall vegetables their beautiful color. The human body converts beta-carotene into vitamin A (retinol), which means it is a precurser of vitamin A. One cup of fresh carrot juice provides an astounding 2, 256 micrograms of beta-carotene! This amount is 2-3 times more than the RDA daily requirement, but don't worry. It is nearly impossible to eat too much beta-carotene because any excess of dietary beta-carotene is simply eliminated from the body (although you need to be careful with over-the-counter supplements because they are often synthetic and metabolized differently, especially if you are a smoker). We've all heard that vitamin A is good for eye health, but did you know it is a powerful antioxidant and can help prevent cancer and lower your risk of heart disease? The downside is that carrots are sweet and 1 cup of carrot juice contains about 2 teaspoons of natural sugar and about 15 carbohydrates. Even so, I love my fresh carrot juice and I wanted to find a way to include it in my diet. This recipe comes to the rescue!  I've added a bit of puréed pumpkin, plain kefir, coconut oil and the warm spices that we associate with this season. This juice blend has a lot going for it: probiotics from the kefir or yogurt, coconut oil to slow the absorption of the sugars and assist in the uptake of fat-soluble vitamin A, plus it includes other important vitamins and minerals. A shot or two of this delicious elixir each day is all I need to provide a healthy, healing dose of beta-carotene that my body craves.

Carrot and Pumpkin Spice Beta-Carotene Shots

Makes 12 servings (of 2 TB each)

1 cup fresh carrot juice (if purchased, look for unpasteurized juice for the healthiest option)

2 tablespoons puréed pumpkin

1/4 cup plain, unsweetened kefir or yogurt (substitute non-dairy, if desired)

1 teaspoon orange zest (or 2 drops of dietary-grade orange or tangerine essential oil)

1 tablespoon coconut oil, melted

10 drops of liquid stevia (orange flavored is nice), or to taste

3/4 teaspoon pumpkin pie spice

A tiny pinch of sea salt

Place all of the ingredients into a blender and blend until well combined. Store in a glass bottle or jar in the refrigerator. Shake before serving. Plan to drink it within a week.

Nutritional Information per 2 TB serving: 19 calories, 1.7 g carbohydrate (0.1 g dietary fiber, 1.4 g sugars), 1.3 g total fat (1.1 g saturated fat, 0 g trans fat), 1 mg cholesterol, 16 mg sodium, 11.4 mg calcium, 3 mg potassium, 0.4 g protein.  Net carbs per serving: 1.6 grams

Recipe by Kathy Sheehan, copyright 2015

Two Grain-free, Low-Carb Granola Flavors for Fall

I've been experimenting with new flavors for my reduced-carb baked granola recipe and here are two winners perfect for the season: Pumpkin Spice and Cranberry Nut! Both incorporate ingredients that are local and in season right now, namely pumpkin and fresh cranberries. I recently baked my Halloween "decorations" to make a creamy batch of puréed pumpkin and used it to make this delicious granola. It was so good, I was inspired to chop some fresh cranberries and create another fall favorite. Both are great as breakfast cereals, toppings for yogurt or applesauce or for snacking. This granola is quickly becoming a staple in my pantry. It's so easy! Because I make so much, usually a batch every week, I want to share a tip for making it even easier: When you're measuring out the ingredients for one batch, go ahead and measure out the dry ingredients for a second batch and place it in the refrigerator in a sealed container. When it's time to make more (and you will want to), just add the wet ingredients, stir to combine and bake. These granola flavors make great holiday gifts, too.

Pumpkin Spice Granola

Makes 12 servings (1/2 cup each)

1 cup chopped walnuts

1/2 cup chopped pecans

1/2 cup slivered or sliced almonds

1/2 cup pepitas (pumpkin seeds)

1/2 cup hazelnut or almond meal/flour

1/2 cup unsweetened flaked coconut

1/4 cup chia seeds (ground in a nut grinder) or flaxseed meal

2 tablespoons LaKanto Monkfruit Sweetener (or other erythirtol sweetener)

3/4 teaspoon stevia powder (I used Sweet Leaf brand)

3 teaspoons pumpkin pie spice

1/2 teaspoon kosher or sea salt

1/4 cup butter or ghee (clarified butter), melted (substitute non-dairy, if desired)

1 tablespoon blackstrap molasses

10 drops English Toffee stevia drops, or to taste

1/4 cup pumpkin purée (canned or homemade)

1 tablespoon water (only if needed)

1. Preheat oven to 250-degrees Fahrenheit.  Line a cookie sheet with parchment paper and spray with non-stick coconut oil spray; set aside.

2. In a large bowl, combine all of the ingredients and mix very well. Spread the granola mixture on the parchment paper-lined pan. Compress it into a firm, even sheet of granola by pressing mixture flat with your hand that is protected by parchment or a plastic sandwich bag or rubber spatula. The granola should be about 1/4-inch thick.

3. Bake for 75-80 minutes or until golden throughout (the longer it bakes, the crunchier it gets). If you notice that the edges are well browned, but the center is not, use a spatula to remove the outer edge of the granola and place on a plate to cool. Return the cookie sheet to the oven, reduce heat to 200-degrees and continue baking until golden. Remove from oven and allow to cool completely. Break into bite-size pieces and enjoy! Store in an airtight container.

Nutritional Information per 1/2 cup serving: 262 calories, 8.8 g carbohydrate (4.6 g dietary fiber, 2.6 g sugars), 23.8 g total fat (5.4 g saturated fat, 0 g trans fat), 10 mg cholesterol, 131 mg sodium, 74.1 mg calcium, 258 mg potassium, 7.3 g protein.  Net carbs per serving: 4.2 grams

Cranberry Nut Baked Granola

Makes 15 servings (1/2 cup each)

1 cup chopped walnuts

1 cup sliced almonds

1 cup chopped pecans

1/4 cup pepitas (pumpkin seeds)

1/4 cup chia seed (ground in a nut grinder) or flaxseed meal

1/4 cup hazelnut flour

1/4 cup almond meal/flour

1/2 cup unsweetened flaked coconut

3/4 teaspoon stevia powder (I used Sweet Leaf brand)

3 tablespoons Lakanto Monkfruit sweetener (or any monkfruit/erythritol blend)

3/4 teaspoon apple pie spice or cinnamon

1/2 teaspoon kosher or sea salt

1 cup fresh cranberries, chopped

1 tablespoon raw honey, melted

1/4 cup butter or ghee (clarified butter), melted (substitute non-dairy, if desired)

1 teaspoon vanilla extract

2 tablespoons water

15-20 liquid stevia drops, or to taste

Preheat the oven to 250-degrees and follow the directions above to make the granola.  Makes about 7-1/2 cups of bite-size pieces. Store in an airtight container.

Nutritional Information per 1/2 cup serving: 246 calories, 9.7 g carbohydrate (4.6 g dietary fiber, 2.6 g sugars, 1.6 g sugar alcohol), 22.6 g total fat (4.7 g saturated fat, 0 g trans fat), 8 mg cholesterol, 81 mg sodium, 66.7 mg calcium, 191 mg potassium, 5.9 g protein.  Net carbs per serving: 5.1 grams

Recipes by Kathy Sheehan, copyright 2015

Pumpkin Pecan Kefir Ice Cream

Fall is here!  Leaves are turning, the temperature is cooler and pumpkins are decorating the front porches all along my neighborhood.  This is the time of year that I begin to crave the flavors of autumn and pumpkin is one of my favorites.  This creamy frozen dessert is a real treat!  The best part is that it's low carb, dairy-free, full of beneficial live probiotic cultures, provides healthy fats and is unbelievably DELICIOUS!  Start by making a batch of coconut milk kefir (see my earlier post), then flavor the plain kefir before putting it into your ice cream maker.  The result is a healthy dessert worthy of any occasion that the whole family will enjoy.

Pumpkin Pecan Kefir Ice Cream

Makes 8 servings (1/2 cup each)

3 cups plain, unsweetened, coconut milk kefir (click here for directions)

1 tablespoon butter, ghee or non-dairy butter substitute

1/3 cup chopped pecans

2 tiny pinches of salt, divided

2 teaspoons LaKanto Golden Monkfruit Sweetener, divided

1/2 cup canned pumpkin purée 

1/2 cup unsweetened non-dairy milk (I used flax milk, but substitute with your favorite)

2 teaspoons pumpkin pie spice

1 teaspoon blackstrap molasses

10 drops liquid English Toffee Stevia (I used Sweet Leaf brand)

5 drops liquid Vanilla Creme Stevia

1/4 teaspoon 100% Stevia powder (I used Sweet Leaf brand)

1/4 teaspoon vanilla extract

1.  A day or two ahead, make a batch of homemade, plain, coconut milk kefir using full-fat coconut milk (not coconut milk beverage).  Keep refrigerated until ready to use.  (If desired, you may use purchased plain, unsweetened kefir, but the nutritional information will be different and the resulting ice cream will not be non-dairy.)

2.  In a small skillet, melt 1 tablespoon butter, ghee or non-dairy butter substitute.  Add 1/3 cup chopped pecans and cook over low heat until pecans are fragrant and lightly toasted.  Sprinkle with 1 teaspoon of LaKanto Golden Monkfruit Sweetener, a tiny pinch of salt and stir to coat.  Remove from heat, transfer pecans and any liquid into a bowl and set aside at room temperature to cool.

3.  Place 3 cups of plain, unsweetened kefir into a blender. Add 1/2 cup canned pumpkin, 1/2 cup unsweetened non-dairy milk, 1 teaspoon Lakanto Golden Monkfruit Sweetener, 1 teaspoon molasses, 2 teaspoons pumpkin pie spice, liquid Stevia drops, 1/4 teaspoon stevia powder, a tiny pinch of salt and vanilla extract. Blend to combine and taste. Add more Stevia drops or powder, if desired, until desired sweetness is achieved.  Refrigerate mixture for about an hour before proceeding.

4.  Follow the directions from your ice cream maker.  Pour the pumpkin-kefir mixture into the ice cream maker and churn until thickened and beginning to set.  Add the pecans and reserved liquid from the bowl into the ice cream and continue churning until desired consistency is reached.  Serve immediately soft-set or pour into a container and place in the freezer for about 20 minutes.*

* Important Note: This kefir ice cream needs to be eaten while in a soft-set stage.  If allowed to freeze completely, the ice cream will be too firm to scoop.  Any extra ice cream can be frozen in individual ice pop molds and served later as a creamy ice pop.

Nutritional Information per 1/2 cup serving: 179 calories, 4.9 g carbohydrate (0.9 g dietary fiber, 2.7 g sugars, 1.2 g sugar alcohols), 17.4 g total fat (10.2 g saturated fat, 0 g trans fat), 4 mg cholesterol, 34 mg sodium, 35.4 mg calcium, 70 mg potassium, 1.3 g protein.  Net carbs per serving: 4 grams

Recipe by Kathy Sheehan, copyright 2015.

The Creamiest Homemade Dairy Free Yogurt

Since learning that I am highly sensitive to casein, the protein in milk products, I've had to find substitutions for my favorite dairy foods.  There are alternative, dairy free yogurts on the market, but either they are too high in carbohydrate and added sugar or they just taste strange!  Most are low or fat free, making their texture more like a sweet panna cotta or jello than what you'd expect from a tangy, creamy yogurt.  I've created a superior DF yogurt that is creamy, so delicious, very low carb and with that distinctive yogurt zip.  It is 1000 times better than the dairy free yogurt you can buy in the store and it's incredibly easy to make.  

First, you need to know that making yogurt from a non-milk base requires some kind of thickener.  I use high-quality, unflavored gelatin powder (Great Lakes brand) because it gives consistent, successful results.  I've experimented with a variety of dairy free milks and have never had a failure.  Secondly, if you want your yogurt to be a good source of calcium, you will need to use a mixture of milks, in which at least one contains plenty of calcium per cup.  In this recipe, I've used a mixture of 100% high-fat coconut milk for creaminess and Silk brand unsweetened cashew milk because it contains 450 mg of calcium per cup.  (You can use any calcium-fortified nut milk, such as almond, coconut, flax, soy or hazelnut.  Choose your favorite.)  Also, you can experiment with the ratio of full fat coconut milk to nut milk.  The creaminess comes from the coconut milk, so I don't think I'd go lower than 50:50, but if having a lower fat and less creamy yogurt is desirable, then experiment until you find a combination that's right for you.  Finally, I have cultured my yogurt in a yogurt maker, which is a fairly inexpensive piece of kitchen equipment.  I got mine for less than $30 on Amazon and I love it!  If you don't have a yogurt maker, you can "cook" your yogurt on a heating pad or in the oven (search online for how to do it).  Culturing takes 15-20 hours to get the right flavor, so I usually prepare the yogurt base in the evening and let it "cook" all night.  This recipe explains how to make plain, unsweetened yogurt, to which you can add your favorite fruits and flavorings before serving.  If you use your creativity, every jar in a batch can be different!  Below I describe several of my favorite additions to make a variety of yogurt flavors.  Once you make your own dairy free yogurt, you'll never buy it in a store again!

The Creamiest Homemade Dairy Free Yogurt

Makes 7 servings (about 3/4 cup each)

3 cups full-fat coconut milk, canned (I use Aroy-D brand)

2 cups calcium-fortified nut milk (I use Silk Unsweetened Cashew Milk, look for 1g carb per serving)

4 level teaspoons unflavored gelatin powder (I use Great Lakes brand)

1 tablespoon raw honey

1-1/2 packets non-dairy yogurt starter (I recommend Belle + Bella Yogo)*

Equipment needed: large very clean saucepan, very clean whisk, candy thermometer, measuring spoons, small jars with lids, yogurt maker (or search online for alternate method for culturing using a heating pad or oven), glass measuring cup with spout (optional).

1.  Measure coconut milk and 1 cup of nut milk into the large saucepan.  Heat over medium heat, stirring occasionally, until mixture reaches a temperature of 180-degrees Fahrenheit.  

2. In a glass measuring cup, measure remaining 1 cup nut milk and sprinkle the gelatin over the top of the milk.  Allow to sit for a few minutes, then whisk the gelatin into the milk.  Add the gelatin mixture into the hot coconut milk mixture and allow the temperature to return to 180-degrees.  (Gelatin mixture can be added prior to the milk mixture reaching 180-degrees.). Whisk until gelatin is completely dissolved.  Remove saucepan from heat.

3.  Add honey and whisk.  The honey is necessary to feed the culture, so do not use a sugar-free sweetener for this step.  Allow the hot milk mixture to cool until it reaches 110-degrees.  (You can hasten the cooling process by placing the saucepan into a sink of cool water, just make sure water doesn't spill into the milk.)

4.  When the milk mixture cools to 110-degrees, pour about 2 cups into the glass measuring cup.  While whisking, add the yogurt starter.  Whisk until completed dissolved.  Return the milk with starter to the saucepan and whisk to combine.  

5.  Using the glass measuring cup, pour milk mixture into individual serving jars and place into the yogurt maker (or follow your machine's instructions).  Do not place lids on the jars.  Culture (or "cook") the yogurt for 15-20 hours.  (The less time allowed for culturing results in a sweeter yogurt. You can increase time for a tangier yogurt, but I wouldn't exceed 24 hours.)  While "cooking," the mixture will be thin and separate into white milk on top and a clear liquid on the bottom, but don't worry, it is normal.

6.  After 15-20 hours, place a lid securely on each jar and shake gently to fully blend the two layers.  Refrigerate for at least 8 hours or overnight to set.

* You can substitute 1/2 cup coconut yogurt with live cultures for the starter or use the powder from probiotic capsules equaling about 35 billion.  I have tried the probiotic method, but was not pleased with the result.  Either the probiotic I used was no longer alive, or it didn't culture well.  For me, the distinctive yogurt tang just wasn't there.  From my experience, the starter powder works very well.  

Nutritional Information per serving (3/4 cup), plain yogurt: 196 calories, 4 g carbohydrate (0 g dietary fiber, 3.7 g sugar), 18.6 g total fat (12.9 g saturated fat, 0 g trans fat), 0 mg cholesterol, 70 mg sodium, 141.5 mg calcium, 2.6 g protein.  Net carbs per serving: 4 grams

Some of my favorite low-carb flavors (be sure to add these additional carbs to the yogurt for the full count):

Raspberry with a Hint of Chocolate: With a fork, mash 2 tablespoons of raspberries in a bowl.  Add a serving of plain yogurt and 2-3 drops of Chocolate Raspberry flavored liquid stevia.  If you want more chocolate flavor, add 1 teaspoon unsweetened cocoa powder and 2-3 more drops of stevia or to taste.  Stir to combine.  (Substitute finely chopped cherries for the raspberries, if desired.)

Pumpkin Spice: Place 1 heaping tablespoon of unsweetened cooked pumpkin in a bowl (canned is fine).  Add 1/2 teaspoon pumpkin pie spice and 1/4 teaspoon vanilla extract and stir.  Add one serving of plain yogurt and 4 drops of plain or Vanilla Creme liquid stevia, or to taste.  Stir to combine.

Strawberry Vanilla: With a fork, mash 2-3 ripe strawberries in a bowl.  Add one serving of plain yogurt, 1/4 teaspoon vanilla extract and 3-4 drops of plain or Vanilla Creme liquid stevia or to taste.  Stir to combine.  (Substitute blueberries for strawberries, if desired, or a combination of berries.)

Maple Vanilla Walnut: Place 3-4 walnuts into a plastic bag and hit with the handle of a butter knife to break into small pieces, or chop with a knife.  Mix together the plain yogurt, walnuts, 1/4 teaspoon vanilla extract, 1/2 teaspoon maple syrup (or sugar free maple syrup) and 2 drops of plain or Vanilla Creme liquid stevia or to taste.  Stir to combine.  Sprinkle with nutmeg and serve.  (Substitute pecans for the walnuts and 2 drops of black strap molasses for the syrup, if desired.)

Recipes by Kathy Sheehan, copyright 2014

Pumpkin Bread Pudding

This is one of my family's favorite comfort foods - Bread Pudding. This version has pumpkin to boost the fiber and nutrition. It is delicious served at room temperature, but on a cold winter day, it is especially comforting eaten warm.

Low Carb Pumpkin Bread Pudding 

Makes 8 servings

2 cups low carb bread, torn into bite-size pieces & dried 

3 cups unsweetened almond or coconut milk, divided 

2 tbsp brown erythritol, divided 

pinch salt 

2 eggs 

2/3 cup pumpkin purée 

1/2 cup erythritol sweetener, granular 

1 tsp pumpkin pie spice 

1 tsp vanilla extract

1. Set rack to middle position and preheat oven to 350°.

2. Spray 8-inch square, glass baking pan with nonstick cooking spray. Place dried bread in pan and set aside.

3. In a 4 quart mixing cup, measure 1 cup almond milk, 1 tbsp brown erythritol sweetener and pinch of salt. Whisk until sugar is dissolved. Pour over bread and allow to sit, stirring occasionally, until liquid is absorbed, about 10 minutes.

4. Meanwhile, measure the remaining 2 cups almond milk, remaining 1 tbsp brown erythritol, eggs, pumpkin, 1/2 cup erythritol, spice, and vanilla. Whisk until well blended. Pour pumpkin mixture over and gently stir.

5. Bake in preheated oven for 55 minutes or until knife inserted about 1 inch from center comes out clean. Cool for 30 minutes before serving. 

Nutritional Information per serving: 106.38 calories, 6.8 g carbohydrate, 1.5 g total fat, 0.4 g saturated fat, 99 mg sodium, 2.8 g fiber, 7.8 g sugar, 6.4 g protein. Net carbs per serving: 4 grams

Original Recipe by Kathy Sheehan, 2012

Slice-of-Pie Oatmeal

The mornings are getting colder and I'm in the mood for a hot breakfast. These quick, flavorful additions to a bowl of steaming oatmeal make a wonderful start to the day! Using simple ingredients you might already have on hand, you can create a different flavor every morning. Oatmeal makes an ideal brunch, especially on weekends when most people sleep a bit later. Also, I'll admit to eating it as an afternoon snack, especially when it tastes like pie or cheesecake! My favorite style is the old-fashioned oats (or steel cut), which only take 5-7 minutes to prepare over the quick cooking variety, because the thicker grain is heartier and more substantial. I like my oatmeal to have a bite to it! Quick cooking is fine, but instant is too mushy in my opinion. Whatever time of day you get a craving for it, just boil some water and, in a few minutes, you'll have a satisfying bowl of warm goodness.

Slice-of-Pie Oatmeal
(Serves 1)

½ dry oatmeal, old-fashioned or quick cooking (not instant)
1 cup water
Pinch salt

Prepare oatmeal on the stovetop according to package directions. (Quick cooking may not require as much water, so please check the package.) Add topping of your choice from suggestions below and add nutritional information accordingly.

Nutritional Information for cooked oatmeal alone: 150 calories, 27 g carbohydrate, 2.5 g total fat, 0.5 g saturated fat, 250 mg sodium, 4 g fiber, 5 g protein.

Pumpkin Pie Spiced Oatmeal (pictured): Top cooked oatmeal with 1 tablespoon pumpkin butter, 2 tablespoons light vanilla yogurt and 1/8 teaspoon pumpkin pie spice. If you like it a bit sweeter, add ½ teaspoon Splenda granular and stir.
Add the following nutritional information to cooked oatmeal: 47 calories, 12 g carbohydrate, 0 g fat, 7 mg sodium, 0 g fiber, 0.5 g protein.

Apple Pie Oatmeal: Top cooked oatmeal with 1 tablespoon apple butter or ½ grated apple, 2 tablespoons light vanilla yogurt, 1/8 teaspoon vanilla extract and 1/8 teaspoon cinnamon. If you like it sweeter, add ½ teaspoon Splenda granular and stir.
Add the following nutritional information to cooked oatmeal: 47 calories, 12 g carbohydrate, 0 g fat, 7 mg sodium, 0 g fiber, 0.5 g protein.

Banana Cream Pie Oatmeal: Top cooked oatmeal with 1 tablespoon mashed ripe banana, 2 tablespoons light vanilla yogurt, 1 packet Splenda or Stevia and 1/8 teaspoon banana extract. Stir to combine.
Add the following nutritional information to cooked oatmeal: 46 calories, 11.2 g carbohydrate, 0.1 g total fat, 0 g saturated fat, 7 mg sodium, 1.1 g fiber, 0.9 g protein.

Cherry Cheesecake Oatmeal: Mix together 1 tablespoon low-fat cream cheese, ½ teaspoon vanilla extract, 1 packet of Splenda or Stevia and spoon onto cooked oatmeal. Top with 1 tablespoon chopped dried cherries and a pinch of nutmeg.
Add the following nutritional information to cooked oatmeal: 55 calories, 7 g carbohydrate, 1.8 g total fat, 1.1 g saturated fat, 30 mg sodium, 0.3 g fiber, 1.5 g protein.

Recipes by Kathy Sheehan, copyright 2010

Pumpkin Whip

One of the cooking classes I taught last spring was how to incorporate more vegetables into one's diet. This recipe is a great example of how I hoped to turn a vegetable hater into a vegetable lover! You won't believe how jam-packed this simple dessert is with nutrition. One serving provides 148% of your daily requirement of Vitamin A, 110 mg of calcium, 8% vitamin D, 16% vitamin E, 2% vitamin C and almost 5% iron. It's a good source of beta carotene, low in carbs and, as if all of this isn't enough, it tastes like pumpkin pie and is delicious, especially on a cool autumn day. Your kids will love this soft, creamy pudding and never know they're eating vegetables. Take a few minutes to whip some up today. Your body will thank you tomorrow!

Pumpkin Whip
(Makes 6 servings)

15 oz. canned pumpkin (1¾ cups)
2 cups cold almond milk (skim or soy milk can be substituted)
½ teaspoon vanilla
2 tablespoons Splenda granular
2 teaspoons pumpkin pie spice
1 pkg. fat-free, sugar-free vanilla pudding mix

1. In a blender or using a wire whisk, blend the pumpkin, almond milk, vanilla, Splenda, and pumpkin pie spice until well combined. Add pudding mix and whisk for 2 minutes. Pour into individual serving dishes and refrigerate for at least 30 minutes. Serve cold.

Nutritional Information per serving: 65.3 calories, 13.3 g carbohydrate, 1 g total fat, 0 g saturated fat, 250 mg sodium, 2.4 g fiber, 1 g protein.

Recipe by Kathy Sheehan, copyright 2010

Keto Pumpkin Pie in a Cup

Thanksgiving! My favorite meal of the year. I read somewhere that when you're a PWD (person with diabetes), you never get a holiday and that's true. Just because it's Thanksgiving doesn't mean your blood sugar gets to take a holiday and go off the charts. You need to plan ahead, make choices or substitutions and measure portions just like every other day of the year. I know for me, giving up my favorite holiday foods, especially dessert, would leave me feeling unsatisfied and left out of the festivities. The experts will tell you "don't make it about the food" but, let's be honest here, Thanksgiving is very much about the food! Are those experts giving up their slice of pumpkin pie? (I doubt it.) Well, neither am I!

This excellent recipe has been perfected after many trials. I tried making a low carb crust with almond flour in various combinations, but they all turned out to be duds. Either they were too crumbly, too high in carbs, or were too far from the REAL pumpkin pie taste that they failed the test. I almost gave up on the idea of crust altogether and thought I'd have to settle on pumpkin custard (which is good but doesn't have that same pie taste without the crust), then a light bulb went on over my head! The crust doesn't have to be on the bottom, I can have a little bit of real crust on the top while keeping the carbs down with other minor adjustments to the filling recipe -- I can have it all and so can you! Have a happy and sweet Thanksgiving.

Pumpkin Pie in a Cup
(Makes 8 servings)

Pudding Ingredients:

3 eggs
One 15 oz. canned pumpkin (2 cups)
2 tablespoons Swerve Brown
1/3 cup LaKanto Monkfruit Sweetener (or other erythritol sweetener)
1 teaspoon stevia powder, or to taste (I use Sweet Leaf brand)
½ teaspoon ground ginger
1 teaspoon ground cinnamon
¾ teaspoon nutmeg
¼ teaspoon ground cloves
¼ teaspoon salt
1¼ cups almond milk or coconut milk (no sugar added, not vanilla flavor)

Optional Crust Cut Out Ingredients:
2 tablespoons unsalted butter, melted

1/4 cup coconut flour

1/4 cup almond flour

1/8 teaspoon xanthan gum

1/4 teaspoon salt

1 egg, beaten

Whipped topping (optional)

1. Preheat oven to 350-degrees. In a large mixing bowl or 5 cup measure, beat eggs and add canned pumpkin. Whisk in brown sugar, sweeteners, spices (2½ teaspoons of pumpkin pie spice can be substituted), salt and almond milk; set aside.

2. Place eight (4-ounce size) custard cups into a 9" x 13" baking dish. Divide pumpkin mixture equally between the custard cups. Pour very hot water into pan until it reaches about half way up the side of the custard cups and carefully transfer to oven. (Tip: To avoid spilling water, place pan on oven rack before pouring in hot water.)

3. Bake for 45-55 minutes until set and a knife comes out clean when inserted in center of custard. Remove from oven and transfer custard cups to a wire rack to cool completely.

4. While custard is cooling, preheat oven to 375-degrees. Mix together the crust cut out ingredients with a fork and gather the mixture together into a dough ball. Roll dough out between two pieces of plastic wrap. Cut out small leaf shapes with tiny cookie or pie crust cutters. Place on a cookie sheet that has been covered with a piece of parchment paper (or lightly grease with butter). Bake for 12-15 minutes or until browned. Remove to wire rack to cool. Store in a sealed plastic bag until serving time. To serve, place 2-3 cutouts on each pumpkin custard as garnish.

Nutritional Information per serving of pumpkin pudding (Optional crust cut outs not included in this calculation, see below): 59 calories, 7 g carbohydrate (2.2g dietary fiber, 2.1 g sugars, 3.2 g sugar alcohols), 2.3 g total fat (0.6 g saturated fat, 0 g trans fat), 70 mg cholesterol, 128 mg sodium, 105 mg calcium, 30 mg potassium, 1 mg iron, 3mg Vit C, 2881 IU Vit A, 3 g protein. Net carbs per serving: 4.8 grams

Nutritional Information for Crust Cut Outs (1/8 recipe, 2-3 cut outs): 59 calories, 2.3 g carbohydrate (1.4 g dietary fiber, 0.3 g sugars), 4.9 g total fat (2.7 g saturated fat, 0 g trans fat), 31 mg cholesterol, 93 mg sodium, 5.4 mg calcium, 14 mg potassium, 37 IU Vit A, 1.4 g protein. Net carbs per 2-3 cut outs: 0.9 grams. 

Original recipe by Kathy Sheehan, copyright 2009, revised 2023

All rights reserved. Please do not duplicate without the author’s permission.

How does this recipe compare with traditional Pumpkin Pie? It is much lower in calories, fat and carbohydrates, plus, with this recipe, you actually get more pumpkin filling than you would if you had a slice of pie! For comparision, the nutritional information for 1/8th of a 9" traditional pumpkin pie is 375 calories, 52.5 g carbohydrate, 16.2 g total fat, 7.5 g saturated fat, 2.5 g fiber, 5 g protein.

Pumpkin Doodles

Today was a cold, rainy day that just called for baking cookies. This time of year, I always have a craving for spicy desserts made from pumpkin. This delicious, soft, cake-like cookie really fits the bill! It's rolled in a sugar-spice mixture in the same way you'd make the classic Snickerdoodle cookie, thus the name. Instead of only cinnamon in the sugar, I used pumpkin pie spice which is a mixture of cinnamon, ginger, cloves and nutmeg. This substitution really gives these cookies the flavor of my favorite holiday dessert. These sweet, wholesome cookies have lots of hidden nutrition from the flaxseed meal, almond flour and canned pumpkin. Flaxseed meal provides lignans, Omega-3 fatty acids and is loaded with thiamine (vitamin B1). It also helps to stabilize blood sugar. As I've mentioned many times, almond flour is a good source of B vitamins, magnesium, iron and fiber. Pumpkin provides vitamin A and beta-carotene, plus many other nutrients. Weighing in at only 5.6 net carbs per cookie, you can feel good about indulging on this sweet treat because it packs a serious, nutritious punch!

Pumpkin Doodles
(Makes 36 cookies)
¾ cup all-purpose flour
1 cup almond flour (or finely ground almonds)
¼ cup flaxseed meal
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
1 tablespoon grated orange zest
1½ teaspoon pumpkin pie spice
1/3 cup vegetable shortening
¾ cup Splenda granular
3 tablespoons dark brown sugar
1 egg
¾ cup canned pumpkin
1/3 cup zante currants (or for color, chopped dried cranberries can be substituted)

Topping Ingredients:1 tablespoon Splenda
1½ tablespoon powdered sugar
1 teaspoon pumpkin pie spice

1. Preheat oven to 375-degrees. If desired, line cookie sheet with parchment paper; set aside.

2. In a small mixing bowl, combine the flours, flaxseed meal, baking powder, baking soda, salt, orange zest, and pie spice. Stir with a fork to break up any clumps in the almond flour; set aside. Measure the currants (or chopped dried cranberries) into another small bowl and add ½ teaspoon of the flour mixture and toss to coat; set aside.

3. Prepare the topping by placing the Splenda and powdered sugar in a food processor and grinding into a uniform fine powder. In a small bowl, mix the processed Splenda and sugar and 1 teaspoon pumpkin pie spice; set aside. (If you do not have a food processor, grind the Splenda with the back of a spoon until it becomes a finer powder, then mix with the powdered sugar.)

4. In a large mixing bowl, cream together the shortening, Splenda and brown sugar with a handheld or standing mixer. Add egg and pumpkin and beat for 2 minutes. With a wooden spoon, add the dry ingredients all at once and stir until well combined. Fold in currants or cranberries. Drop the dough by rounded teaspoonful into the sugar-spice topping mixture (or a level small cookie scoop). Roll just one side in the sugar-spice mixture and place on cookie sheet with the topping mixture side up. Flatten slightly with palm or bottom of glass. (Tip: If dough is too soft, place in refrigerator for 15-20 minutes and it will be easier to handle.)

5. Bake for 11-13 minutes until bottom is golden brown. (Top will not brown much, so watch carefully.) Remove to wire rack to cool. Store in an airtight container at room temperature.

Nutritional Information per cookie: 61.3 calories, 6.4 g carbohydrate, 3.6 g total fat, 0.3 g saturated fat, 0.8 g fiber, 1.3 g protein.
Original recipe by Kathy Sheehan, copyright 2009

Note added 11/5/09: I had a few of these cookies leftover and they were beginning to dry out and become a bit stale, so I crumbled them and added one packet of Quaker Maple Brown Sugar Weight Control instant oatmeal and 3 tablespoons firm butter. Using a pastry cutter, I blended the ingredients until they formed coarse crumbs, sprinkled it over a dish of sliced apples and baked it in a 350-degree oven for 35-40 minutes. It made the most awesome, fragrant Apple Crisp! I served this quick and easy dessert to my in-laws and they raved.