Recipe: Pumpkin Time!
The world has gone a little overboard in recent years with the pumpkin craze. We love pumpkin because it is packed with vitamin A for healthy eyes and vitamins C and E for antioxidant and immune defense. Pumpkin is a good source of iron and folate, and the potassium and fiber content can also benefit heart health.
Unfortunately, when all that good stuff comes with too much sugar, like in most pumpkin items found at the store, we don’t get to reap as many of the health benefits. The World Health Organization recommends less than 10% of our intake come from sugar, and less than half of that from added sugars. For an average person, this means less than 50 grams of sugar total per day with less than 25 grams of that from added sugar. In real life, this would look like 2 pieces of fruit and 15 pieces of candy corn (or two fun sized candy bars) in a day.
A sixteen ounce pumpkin spice latte at the coffee shop usually contains around 50 grams of sugar alone. But there’s hope! Our PSL comes in at half the sugar, making it a satisfying treat that doesn’t break the sugar bank. And our savory pumpkin hummus is naturally sugar free, with even more fiber from chickpeas and more antioxidants and immune boosters from garlic and lemon juice. We hope you enjoy!
Pumpkin Spice Latte Creamer
- 2 C milk of choice
- 1/3 C Grade B maple syrup
- 3 Tbsp pumpkin puree (not pie filling!)
- 1 tsp pumpkin pie spice
- 1/2 tsp vanilla extract
- Add milk, maple syrup, pumpkin puree, pumpkin pie spice, and vanilla extract to a blender. Blend for 20-30 seconds to combine. To create a pumpkin spice latte, add 1 part creamer to 1 part coffee and enjoy!
- 15 oz can of chickpeas, drained and rinsed well
- 15 oz can of pumpkin puree (not pie filling!)
- 2 Tbsp tahini or plain nut butter of your choice
- 2 cloves garlic (or 1 tsp minced garlic from jar)
- 2 Tbsp lemon juice (approx 1 lemon)
- 2 Tbsp extra virgin olive oil
- 1 tsp cumin
- 1 tsp ground cinnamon
- 1/4 tsp paprika
- Place all ingredients in a food processor or high speed blender and blend until smooth. If too thick, add water or more olive oil, one tablespoon at a time, and blend again until your preferred consistency is reached.
Recipe modified from: https://aseasyasapplepie.com/savory-pumpkin-hummus/